Kettlebell Exercises


Drive with the hips, lock out at the top. Spear through the handle towards the ceiling, this will decrease the banging on the wrist. Also, keep a loose grip on the bell, this too will reduce any banging on the wrist. Do NOT lose your aggresive hip drive otherwise this movement will become slow and you will struggle trying to get the weight overhead. A progression would be to start with the single arm swing then proceed to a higher single arm swing above shoulder height say to chin level and then progress into the single arm High Pull.

Hike the kettlebell aggresively to start the swing. Do NOT pick up the kettlebell and start from a hanging position. Explosively open your hips and squeeze your butt and quads tight. Wait for the kettlebell on the descent and hinge at the last second before hiking the kettlebell back through the legs.

Tame the ARC by keeping the bell close to your body, both on the “drop” and when cleaning it into the Rack position. Think about cleaning it to your waist NOT your shoulder to help prevent against the banging of your arm. Spear through the handle into the rack position, at which point you should be TIGHT and ready to Press. Your Press is only as good as your Clean.

Dip-Drive-Dip
Remember to soften the knees to absorb some of the kettlebell weight when returning to your starting position in the rack.

Turkish Get Up…….This here is not perfect but it gives you an idea of the amount of weight you can support overhead as long as you can get yourself underneath the weight. This exercise is amazing in developing overall coordination, balance, shoulder stability, core strength along with overall functional movement patterns.