Kettlebell Excercises for BEST BODY Magazine
By Andrea Du Cane, Senior RKC

Kettleballs? No they’re called KettleBELLS. Cattlebells? No they’re called RUSSIAN KETTLEBELLS. Do they ring when you swing them? Well no, the noise you hear is the blood rushing to your head and the force of your breath as you exhale. Are they new? Not exactly.

These are a few of the questions people ask me about the Russian Kettlebells. Let me introduce you to the most versatile and effective strength and conditioning system available. This simple fitness tool provides an all-in-one workout that includes strength training, muscular endurance, cardiovascular health and fat loss. Kettlebell training melts the fat right off as it strengthens your whole body, something dumbbells can’t do.

The Russian Special Forces, weightlifters as well as Olympic Athletes have used the Kettlebells for years in the Soviet Union. About 5 years ago, it was introduced into the United States by Pavel Tsatouline, a former Russian trainer and international fitness author.

The Kettlebell is a cast iron weight with a handle. Picture a bowling ball or cannonball with a handle. The bells come in different weights from 8lbs up to 88lbs. Why is the shape so important? First, the unique design allows the weight of the bell to hang off your body, with an offset center of gravity. This means your body has to work throughout the lift to create balance, utilizing the stabilizing muscles of the body. Second, the design also allows greater range of motion, because you are not limited to having the bell balanced over your bone structure. Simply put, you have greater muscle loading throughout a longer range of motion. This translates into more effective strength training in a shorter amount of time. By working your whole body you are training it to function as you would in life.

A third feature unique to training with Kettlebells, is that you must keep your entire body tight throughout every lift. Every muscle must be engaged and held tight to perform safe and effective lifts with an offset weight. This creates more strength and power during your lift and results in a tighter, leaner body.

Finally, probably the single most amazing feature about kettlebell training Is that you are also getting your cardio workout in at the same time.The swing is one the most intense aerobic exercises you can do.
Swinging the kettlebell back between your legs, as you sink into a deep squat and then exploding up with a forceful hip thrust is incredibly intense. By forcing the body to control the weight, without added support throughout space, you end up with increased fat loss and cardio/muscle endurance. There is an enormous caloric expenditure for throwing/swinging a weight around, not to mention the fat-burning effect of growth hormone released during such intense exercise.

No dumbbell, weight machine or treadmill can give you a total-body workout that includes your cardio conditioning. Because you are training both strength and cardio in the same workout it is the most efficient complete body workout. Your workouts can be as short as 10 minutes, and should last no longer than 45 minutes. There is no reason to train longer because you’ll risk injury once your stabilizers are fried. Since you never train to failure you can train almost everyday.

The payoff is fast. You’ll see results quickly. For most people training consistently, they’ll start to see changes within a week or two. First, you’ll notice how good your back feels and how much more energy you have. You’ll start to feel muscles you never knew you had and then you’ll start to notice your clothes seem baggy. Fat will just melt right off. Your balance gets better, knees and shoulders feel great. It won’t add bulk, unless that is your goal. It will burn body fat, develop muscle definition, increase cardio endurance, strengthen joints and connective tissue, and provides functional strength that you can use in your daily life or other physical activities.

Don’t think kettlebells are only for the elite athlete. They are for everyone, the “couch-potato” starting a fitness program, the person recovering from an injury, the competitive athlete, the 65-old women worried about osteoporosis, and the teenager wanting a competitive edge in sports. You train at your own level with the appropriate size weight. You pick the exercises and find the program the fits your individual needs and goals. (If you have heart, back, rotator cuff problems, recently given birth or are pregnant please check with your doctor first).

I’ve designed the following program to provide a total body workout. It will complement any strength or conditioning program you are currently involved in.

Before you begin I’ve listed a few general things to keep in mind:

Remember the mind-muscle connection is critical when training with kettlebells. I like to tell my clients “Train for success, not failure”.

Start slowly, without a bell to get the proper groove and alignment. Then use a lighter weight and work your way up to heavier bells. Some exercises can be done with 2 bells, slowly work up to using 2 kettlebells.

Notice we train barefoot, working out in bare feet helps to strengthen the ankles and feet. It also provides a more stable base to stand on. If you must wear shoes, I recommend flat-soled shoes, like martial arts or wrestling shoes, no running shoes.

Make sure you have enough space to safely swing the Kettlebell. If you feel like you are going to drop the bell it’s safer to let it drop than risk injuring yourself trying to catch it. You may want to put some mats down to protect your wood floor.

Check and double check form and technique. Keep your eyes on the bell or straight ahead. Keep your core tight. Don’t look down at the ground.

Keep your mind focused at all times on the bell. This is NOT a mindless form of exercises.

SLING SHOT:
(focus: core abdominals and cardio)
Stand with feet shoulder width apart. Holding the bell in front of you with two hands, swing the bell around your body in a circle. Keep your feet grounded, legs and gluts tight. Your arms should extend away from your body and be relaxed. Most important, keep your abs tight and contracted as the bell moves around your body. Make sure you get a good grip on the bell as you change hands – front and back.

Keep your shoulders and torso squared off to the front. Do not use your shoulder or arms to move the bell, instead feel the abdominals as pulling the bell around the body. You may move your body slightly as a counterweight. Then slow down and reverse the direction.

Do as many each way as you want. 10-20 in each direction and repeat as desired.

SWINGS:
(focus: gluts, hamstrings, adductors, quads abdominals, cardio)
Stand with your feet a comfortable distance apart, feet can be straight or slightly turned out. Holding the kettlebell with two hands, eyes straight ahead and abdominals contracted. Swing the kettlebell back between your legs as you sit back into a deep squat, thighs should be close to parallel to the floor. Your weight should be back on your heels, your butt sticking back as though you were sitting on a chair and your head up. It should feel like the kettlebell is pulling you back and loading your hamstrings as your arms swing the bell between your legs. Keep your spine straight and your knees over your toes. Straighten the legs as you snap your hips forward by contracting your gluts explosively. It feels similar to a vertical jump.

Lock your knees by pulling up your kneecaps and contracting your quads. Squeeze your gluts at the top of the movement as though you’re pinching a coin between your butt cheeks. Let the bell swing up to about waist or chest high, keeping your arms straight and relaxed. When you’ve reached the top of the movement, sit back and squat letting the kettlebell fall between you legs. Once you reach the lowest point, exploded up again and repeat. Do not pause at the bottom. Note, that the arms are not lifting the kettlebell; it is the hips exploding forward with the glut squeeze and knee lock that drives the kettlebell up and out.
Repeat as many times as you can manage. Or do sets of 10-25 reps.

Once you have mastered the two-arm swing, try the one-arm version. You can also pass the kettlebell from hand to hand at the top of the pull.

CLEANS:
(focus: gluts, abs, hamstrings, quads, adductors, chest, arms cardio)
The clean is the movement of bringing the kettlebell up to your shoulder/chest in one clean movement. You swing the kettlebell back between your legs as you did in the swings, but instead of projecting the bell forward, you direct it up to your shoulder. Some describe it as similar to an uppercut movement. Start with the two-hand clean.

Stand as you did in the swings, hip distance or what feels comfortable. Hold the kettlebell with both hands, left hand is on top of the right hand.

Swing the kettlebell back between your legs, keeping your arms loose. As you snap your hips forward and stand up pull you arm in. Keep your elbow close to your body, quickly drop your elbow under and into your body when the bell is about to reach your shoulder. The kettlebell should ROLL around your wrist and end up between biceps and forearm. Keep your wrist straight, your arm should be squeezing into your body and your forearm vertical. Try not to let it flip up and over your arm, otherwise it will bang your forearm. As the kettlebell lands, squeeze the handle and dip your knees and get under it. This will also help to soften the landing.

Just reverse the movement by sending your hips back and sitting down into a squat position as you let the kettlebell fall between your legs. Repeat immediately. Do as many as you can do with good form and repeat on the other side. When you’re first learning the clean keep the reps and sets low. Build up slowly as your technique improves. Once you have mastered the two-hand clean move onto a one-hand clean. The technique is the same for both.

MILITARY PRESS:
(focus: shoulders, chest, lats, arms, abs,)
Start by cleaning the kettlebell to your shoulder. Tighten your body as the kettlebell lands and squeeze the arm against the body. Tighten your abdominals and gluts. Press your shoulder down as you start to press the kettlelbell overhead. Inhale before you start and hold your breath till the top. Squeeze the kettlebell as you lift it and imagine you are punching the ceiling with your fist. Keep your wrist straight and tight.

Keeping your body tight, you can take a small breath or inhale a little more and then slowly lower the kettlebell down to your shoulder. At the top of the lift your elbow should be locked, wrist straight and your shoulder pressed down. Feel that you are pulling the kettlebell down with your lat as you lower the kettlebell to the starting position. Make sure you keep your legs, gluts and abdominals tight throughout the lift.

Do 3-4 sets of 3-4 reps. Each arm.

WINDMILLS:
( lats, rotator cuff, obliques, chest, shoulders, hips, spinal rotation)
Starting with your feet slightly less than hip distance apart. Turning both feet 45 degrees diagonally to the left. (This is not warrior pose; both feet must face the same angle and must be closer together). Thrust your hips back and put all your weight on your back leg (right). The back leg must be straight and vertical. Your front knee (left) should be soft and you should be able to lift your front foot off the ground. Holding the kettlebell in your right hand press it up overhead, keep your eyes on the kettlebell throughout the exercise. Fold forward from the hips, as you rotate your spine. Keep your abdominals and gluts tightly contracted. Keep your shoulder blade locked down. Open up your chest and let your arm move as far back as you can safely manage. Start to bend further over to the front and side reaching your left hand down along your front (left) leg. Go as far down as you can. Don’t forget to keep your weight on your back leg, and do not bend your front knee. Squeeze your right glut and your abdominals and start to come up. Keep your eyes on the kettlebell and imagine you are punching the ceiling with your fist. You must keep your elbow locked and your wrist straight throughout the drill. Repeat on other side.

Do 3-4 sets of 3-4 reps each arm.

ONE-LEGGED DEADLIFT:
(focus: gluts, hamstrings, quads, adductors, abdominals, calf and ankle)
Stand with feet shoulder width apart holding a kettlebell with both hands in front you. Keep your gaze either at eye level or on the floor a few feet in front of you. Put all your weight onto one leg. Pull up the arches of your feet and grip the floor with your toes. Tighten the muscles of your legs like you’re pulling all the muscles up into the groin. Tense the gluts and abdominals. Start to bend the knee as you fold over at the hips. Do not round the back! Try to keep spine neutral. Reach your free leg back and keep the muscles tight. Go as far as you can or touch the kettelbell to the floor; remember to keep your whole body tight. Tighten your gluts and press your foot into the floor to stand up. Think about pressing away from the floor instead of standing up. If you feel like you are losing your balance, just touch the free leg to the floor. Don’t jerk around to keep your balance. Stand all the way up and give an extra glut squeeze at the top, letting your hips reach forward (like at the top of the swings). Tense up and repeat. Do the same for the other leg.

Do 3-4 sets of 3-4 reps each leg.

Variation: Use two kettlebells instead of one. Holding one in each hand along side your body.

SNATCH:
(full body plus intense cardio)
The Tsar of all Kettlebell lifts! Think of a swing add a little clean and end at the top with a military press-punch-up. A good way to think of the timing is hips – shoulder – fist. First, you snap the hips then you pull your shoulder back or “suck” it back and then you finish with a strong punch up with your fist.

To begin, start as if you are doing a swing, send your hips back and the kettlebell back between your legs, explosively snap your hips forward. As the kettlebell reaches about eye level, suck your shoulder back, and slightly bend the elbow to redirect the kettlebell. As it starts to move back towards you or flip over your wrist, strongly punch straight up.

The shoulder must stay down, the elbow locked and wrist straight as the kettlebell lands on your forearm. The arm must lock out momentarily with legs and arms straight and the body still. To lower the kettlebell, send the hips back and relax the arm, let the kettlebell fall down to the spot between your legs. Do not bring it down to your shoulder first, just let it fall down. Don’t forget you are “catching” the kettelbell at the bottom with your hamstrings just like in the swing.

Try not to let the kettlebell flip over and bang your forearm. Make sure your shoulder is tight and down when the kettlebell lands. The elbow and wrist must be straight. Start slowly, don’t do many reps until you have mastered the groove and can perform the snatches smoothly. Once you have it do as many as you can each arm. Or sets of 10 reps each arm.
There is no better fat-burning exercises than the snatch!

OBLIQUE TWIST:
( obliques, rectus, and transverus abdominals)
Sit with your knees bent, holding a kettlebell with two hands in front of your chest. Lift your feet off the ground. Keeping the abdominals very tight twist your upper body to the left as your knees twist to the right.

Alternating directions. Exhale and squeeze abdominals with each twist.
You can extend your top leg with each rep to make it harder.

Do as many as you can do.