Kettlebell training

2009-10-11T04:15:00.001-07:00

Why Exercise Won't Make You Thin ? - My comments

My comments:

The correct name of the article should be :
"Why poorly designed exercise programs and a bad diet won't make you thin?"
I would have loved to post a comment on Time, but you do not get the chance to do it. Therefore I will post a comment right here in my KB blog.

If you want to read the article here it is: http://www.time.com/time/health/article/0,8599,1914857-1,00.html

The author of this article is John Cloud. As I understand from the article and from the pics, poor John never got great results from training.
In his article he even says that "I still have gut fat that hangs over my belt when I sit. Why isn't all the exercise wiping it out? ".

Why didn't John never got good results after years of exercise ?
First he, like many others, thinks that exercise is mostly aerobic type of training.

If you want to lose fat, the most important thing you have to do is strength training. Good old, basic, progressive and intense strength training.

What does strength training do:
- it burns calories (about 70 - 80 % of what cardio burns for the same ammount of time)
- burns also some extra calories after the training for recovery
- builds muscle - 2.2 lbs (1 kg) bulids at rest 50 extra calories , so 5 extra lbs (2 kg) of muscle will help you burn 35000 extra calories equals to 5 kg of body fat, within one year. Building muscle will help you prevent fat regain.
- increases your testosterone and growth hormone production

What is good strength training.

All the kettlebell drills are valuable; beside KB also barbells and dumbells are very good:

- squat, deadlift, standing press, bench press, bent over row

Body weight drills can also work wonders:

- one leg squat, pistol squat, hindu squat, push ups, one hand push ups, dips, chin ups, gorilla crunch.

What is John wright about is that the calories you spend doing cardio equals to the calories you control in your diet in terms of fat loss.

Maybe his article is not so bad. I am sure he thought a lot before taking it to be published. The truth is that many people are scrambling like John is, running the rat race on the treadmill while munching on muffins, pizzas and chocolate.

Strength training rules even if your goal is fat loss.

Beside good training you also need to watch your diet. Calculate your daily caloric needs and count your calories. You do not need to keep on counting calories a lifetime, but you need until you get to knowledge and understanding about how much do you really eat.

Dietary guidelines
- split the total calories between 4-6meals, taken at equal intervals (200-800 cal for a meal);
- eat the meal according with the latter activity-(ex: if you have to work in the office for the next hours take a light meal 250 - 500 cal, 90 min before training take about 400 - 800 calories, mainly from carbohydrates) ;
- drink plenty of liquids (water, green tea, fruit juices, milk) during the day, at intervals, without waiting to be thirsty (at least 2-3 liters a day), more in hot weather and during and after training;
- while exercising keep a full bottle with you and sip every few minutes; you should aim to eat the same amount of liquid as you lose through sweating;
- eat fresh food, do not store it for a long time, do not overcook it ;
- eat plenty of fresh, raw fruits and vegetables- due to phytochemicals, fibers and vitamins contained, the fruits and vegetables, along with cereals are the best for supporting a good health and a prolonged life ,free of diseases;
- have a varied diet, including foods from all the food groups, and well balanced (see the food pyramid);
- one hour after the training eat a meal rich in animal protein and carbohydrates;
- do not eat late in the evening (after 21:00), or eat some fruits and vegetables;
- at least once or twice in a week eat deep sea fish for its omega 3 fatty acids and/or some olive oil ;
- avoid or limit alcoholic beverages intake - the alcohol contains 7 cal per gram and it can ruin your diet, along with other unwanted effects;

Train hard

2009-10-01T06:29:00.001-07:00

At this moment I am unable to access Blogger, because it is blocked in China.

I will continue to post so keep reading.

2009-10-01T06:28:00.001-07:00

Physical conditioning with kettlebells for MMA fighters

Without doubt MMA fighters are some of the fittest athletes on the planet. As a fighter you need good performance for every physical quality: strength, speed, endurance, skills and flexibility.

If your are not well conditioned as a sport player or a single event athlete you may lose games, your opponents will score goals and points over you; if you are not fit and participate in MMA competition you will get your own dear ass kicked.

The single main goal of martial arts is to defeat a stronger opponent. If you can not achieve this, there is no point in training martial arts; just improve your strength and impose your will on your adversaries. If you are not fit enough the you may often fail to achieve this single most important goal of martial arts; you will get beaten by less skilled, but better conditioned opponents.

I have seen many athletes who overlook physical conditioning training, thinking that just skill is important. If you want to know the importance of physical prowess just think about women martial artists fighting men. It is extremely difficult for women athletes to triumph over men, mostly because of physical conditioning level.

What physical qualities do you need to improve as a MMA fighters and what drills you can use?

Strength

You need to consider more aspects of strength:

Maximal general strength

Maximal general strength is the basic for every other aspect of strength. To develop maximal strength train with heavy weights (1-5 RM 85 – 100% x 1 RM) and low repetitions (1 – 5 reps).

KB drills for maximal general strength:

- Standing KB press
- Windmill
- KB pistol squat
- Bent press
- Turkish get up (TGU)
- Gladiator row

Explosive strength

Power is king in every athletic discipline. The ability to apply maximal strength in shortest time possible makes the difference between great strikers and novices.

To develop power you need to practice explosive drills. You can train with very heavy weights and maximal acceleration for low reps (1-5 RM for 1-5 Reps).
You can also use lightest weights (30 – 70 % x 1 RM), and use maximal acceleration for 6 – 15 Reps. Stop the drill when you begin your explosiveness begins to drop.

KB explosive drills for power: (you can practice these drills using one or two KB)

- KB swing
- KB snatch
- KB clean
- KB jerk
- KB clean & jerk

KB throws outside on the sand or other soft terrain: two hands overhead behind, two hands forward, two hands up, one or two hands with torso twisting, etc.

Strength endurance

If MMA combat rounds would be just 30 seconds you wouldn’t need strength endurance, but with multiple rounds of 3 to 5 minutes you need.

For developing strength endurance use 60 – 70% x 1 RM loads for sets of 15 – 30 reps. You can tie different drill together for an extended circuit up to 3 – 5 minutes. Maintain a moderate tempo of execution.

KB drills for strength endurance:

- Turkish get up
- KB standing press
- KB bent press
- KB pistol squat
- Double KB squat
- Two hands anyhow
- Gladiator row
- Farmer’s walk

Explosive strength endurance

If you watch beginner amateurs fighting you will notice that punching turn into pushing by the end of the rounds. If you want to maintain your whip and snap until the end of the fight, you need specific training.

Use explosive drills performed for time 2, 3, 4, 5 minutes. Use the heaviest loads you can handle for the period of time and maintain a moderate pace.

KB drills for explosive strength endurance

- KB snatch ( aim for 100 snatches in 5 minutes; you can change hands as you wish)
- KB swing
- KB clean @ jerk
- Double KB jerk

MMA specific strength

Fighters need especially good strength for the core muscles, forearm muscles, hip muscles and shoulder joint muscles.

Core strength

The real power behind the punch comes from your big and strong hip and leg muscles. Lower body strength transmits to the fist through the core; that is one of the reasons you need good core strength.

Almost all kettlebell drills train the core. Some drills are especially good for core strength:

- TGU
- Windmill
- Bent press
- Double KB squat (with KB on rack position)
- Double KB standing press
- Gladiator row

Forearm strength

When you grab the opponent with a strong grip it is scary for him. Strong grip is especially important for wrestling and grappling.

Because the KB center of gravity is away from the handle when you grip the KB you need to use your forearm strength to maintain a good wrist alignment. When performing ballistic drills, because of the inertia, the stress upon you gripping muscles is very high, so all ballistic drills are great grip strength developers.

The most challenging KB drills for your grip are:

- Snatch
- TGU
- Clean
- Farmer’s walk
- Bottom up standing press and awkward grip press (with the body of the KB inside the wrist, left or write side)

Hip strength

Your most powerful muscles should be your hip muscles which stand behind your hip thrust.
When you learn to punch and kick using your hips, no matter your body size, you will be a threat for any opponent, even much bigger than you.

The best KB hip strength drills are:

- KB swing
- KB snatch
- KB pistol squat

Shoulder strength

In MMA the shoulder is one of the most vulnerable parts of your armor. If you get caught in a lock or if you fall on your hands, your shoulders might get hurt. Training with kettlebells, your shoulder muscles, tendons, ligaments and articular capsula will all get tougher.

KB drills work your shoulders in almost every possible angle and range of motion.

- TGU works your shoulders starting with the hand extended in front of your body when you lie down, finishing with the arm above your head in line with your body.
- Windmills train your shoulders on the side plane
- Shoulder press, floor press, gladiator row train your front, middle and rear of your shoulders

Cardiorespiratory endurance

If you got no “wind” by the end of the round you are in major danger. Great MMA fighters are able to keep the same pace from the beginning, until the end of the fight; the greatest fighters are even able to fight multiple contest during the same night.

Some athletes train with long runs for improving the cardiovascular ability; long runs do not make too much sense for fighters training program because they are aerobic and do not have enough intensity. The fighters energy during combat is assured mostly through anaerobic energy delivery pathways with often maximal bursts of effort.
If the athletes train long enough on long running, they might even hinder the peak power ability, because the body will adapt for long time, moderate intensity efforts; they might as well change to another discipline, maybe cross running.

The best and most specific way of training for cardiorespiratory endurance is prolonged power effort and circuit training.

KB training for cardio power

- KB swings ( start with rounds of 1 minute and build up to 5 minutes rounds; increase the kettlebell weight when you can easily complete 3 rounds of 5 minutes each)
- KB snatch – perform 100 reps within 5 minutes. If you can do it with a 20 kg KB you are good, with 24 kg you are very competitive, with 28 kg you are one of the best, with 32 kg you are world level. I have not heard of any heavier than this.
- KB clean & jerk – do them at a faster pace

Flexibility

Even if flexibility is not the main goal of KB training, because of some KB drill range of motion, your specific flexibility will improve.

KB drills which improve flexibility

- Windmill
- KB swing
- KB side press
- TGU

Example of weekly conditioning training cycle for MMA fighters:

First I write the sets number and after the reps number( ex 5 x 8 means 5 sets x 8 reps)

Training A

1. KB pistol squat 5 x 5 ( left and right leg)
2. KB shoulder press 5 x 5
3. KB heavy swing 5 x 8
4. TGU 4 x 3 ( each set is performed like this – one rep right hand, one rep left hand, one right, one left, one right, one left)
5. Snatch 5 min 100 reps

Training B

1. KB gladiator row 5 x 6 ( each hand 6, 12 reps in total per set)
2. KB floor press 5 x 5
3. KB windmill 5 x 5
4. Double KB jerk 100 reps (try to do these 100 reps using the least possible number of sets)
5. Swing 3 sets x 3,4,5 minutes each ( between 3,4,5 minutes choose the duration you can sustain)

Training C

1. Clean & jerk heavy 5 x 4
2. Bent press 5 x 5
3. Two hand anyhow 4 x 2
4. Passes between legs 3 x 2 min
5. Circuit: Swing 2 hands 15, Swing left hand 15, Swing right hand 15, Snatch left 15, Snatch right 15 2 sets x 3,4,5 minutes

Training D

1. Double KB squat (rack position) 5 x 6
2. Double KB Clean and press 5 x 5
3. Double KB one leg deadlift 5 x 5
4. KB snatch heavy 5 x 3
5. KB Swings 500 reps (perform them within the fastest time possible; you can rest briefly)

You can arrange these sessions as you like:
A, B, C, D, A
D, A, C,D, C
Etc

Train at least 2 times a week, with a better frequency of 3 – 6 times per week.
Every session should take less than 60 minutes.

Advance your MMA ranking by doing conditioning training with kettlebells.

Alex Moisescu

The first Kettlebell Instructor Certification in China, 2009,July,20-22

2009-08-02T22:15:00.001-07:00

From 20th to 22nd of July 2009, in Beijing China , I held the first Kettlebell trainer certification from China.

12 trainers registered and completed the 3 days course which was structured with theoretical lessons in the morning and kettlebell training in the afternoon.

The theoretical course content was The principles of athletic training, how to design training programs, how to lose fat and kettlebell facts.
The practical course included almost all kettlebell drills, and in the end Group Exercise with kettlebells.

At the end of 3 days the trainers passed a written examination about how to safely and effectively teach kettlebell drills, passed a practical test for Swing, Windmill, Snatch and Clean&Jerk .

The Kettlebell challenge was kettlebell snatch:
Two of the trainers managed to complete 100 snatches with 20 kg kettlebells, and the rest of them with 16 kg. The tree girls which attended the certification completed the challenge with an 8 kg kettlebell.

Kettlebell training programs

2009-06-24T01:55:00.001-07:00

1. Train 2 – 7 days a week

2. Alternate between very high overall intensity, high intensity and moderate intensity training sessions

3. Train 10 – 45 minutes each session

4. According to your level choose between 1 – 6 sets per exercise

Example of training programs

Training A

1. KB swing 2 sets x 20 reps warm up

2. KB shoulder press 3 sets x 5 reps (left/right) 95 % intensity

3. KB squat 4 sets x 8 rep (two KBs on shoulders) 80% intensity

4. KB windmill 3 sets x 6 reps (left/right) 90 % intensity

5. KB floor press 3 sets x 8 reps 80 % intensity

6. KB swing 6 sets x 25 reps 1 min rest in between sets

Training B

1. KB swing 2 x 20

2. KB side press 3 x 5 (L/R) 95 %

3. KB swing 6 x 8 (L/R) 80 %

4. KB Turkish Get up 3 x 2 (L/R) 70 %

5. Pull ups 5 x n (if you are a stud hook a KB on your belt)

Training C

1. KB swing 2 x 20

2. KB clean & jerk 4 x 5 (L/R) 95 %

3. KB bent over row 4 x 8 80% (double KB)

4. Dips 4 x 8 80 % (hook a bell on your belt)

5. KB swing 8 x 25 rest one min between sets

Training D

1.KB swing 8 - 15 min

Alternate between right hand swings, left hand swings, two hand swings, right hand snatches and left hand snatches.

Training E

1. KB snatch 10 x 5 90 %

In the beginning I suggest to train just one move on each training session. Perform it 8 sets x 3 – 6 reps. Train like this to get the feeling for each drill.

What size kettlebell should I start with?

2009-06-24T01:41:00.001-07:00

It would be nice to have a full set of bells 4 – 48 kgs (increments of 2 kgs, every weight 2 bells)．However this is not very easily affordable, so in the beginning you can begin with a set of 2 kettlebells.

Choose a big one for strength moves (shoulder press, floor press, bent over row, one leg squat, windmill, heavy snatches, etc) performed for 1-8 reps and another lighter one for endurance explosive cardio drills ( swings, snatches, etc) usually performed for hundreds of reps at once.

Your big one should be as heavy as you can almost press it overhead once. For shoulder press start with yielding press, work your way up to normal presses up to 10 reps per set, than increase the difficulty of the drills with the other presses (pause press, awkward grip, bottom up press, etc).

The smaller kettlebell should be half of the weight of the big one.

Alex pressing the 56 kg “monster”.->>

The kettlebell – why isn’t more popular today?

2009-06-16T07:41:00.001-07:00

By now you should have red quite a few articles explaining why training with kettlebells is so good. Significant improvements in functional strength, core strength, grip strength, explosive strength, explosive endurance, plus a warrior physique all are normal outcomes of structured kettlebell training.

If the kettlebell delivers so well, why it can’t be found in every fitness club, gym, training center or home? Why isn’t a staple device for fitness and conditioning?

I will try to find an explanation for the fact that the kettlebells are not very popular today:

First I think it is about the marketability of the product. You can not dress too sexy this black hunk of iron with a handle. Because of this you can not earn too much money selling kettlebells. You earn much more selling high tech chromed machines, with electronic monitors and anatomy charts attached to them than you might earn selling kettlebells. So the top brands who sell fitness equipment have no interest in promoting kettlebells.

You will not get rich selling apples (even if everybody knows that “an apple a day keeps the doctor away”), but you might get rich selling a magic potion extracted from a secret plant in an underground laboratory, plant which grows only above 8000 m altitude on the top of the Himalayas, even if no real scientist doesn’t really have a clue about this plant.

The second thing, also related to marketing, is that fitness clubs prefer to use rows of treadmills with cable TV and IPod connection to lure customers into fitness, than promoting the black and heavy cannon balls. Some club owners might even be scared that this inexpensive training device might deter paying members away from clubs.

So the fitness clubs have no interest either in promoting kettlebells to the potential customers.

Third I think is the straight approach to fitness you get by training with a kettlebell. When you see the kettlebell you know instantly that there is no way around; just heavy, exhausting lifting and guts. You can not fool around with a kettlebell, you can not pretend to exercise the way you can do with machines. The only way to fool yourself with a kettlebell is to use a kindergarten kettlebell, but you would be ashamed to use such a small iron ball if there is chance that someone else might see you. The vast majority of people would choose the easy way anytime, especially when is about physical effort. They are hoping for results while training with the lightest possible effort. Or even better with no effort whatsoever: “I have tried, but fitness is not working; at least not for me”.

The forth reason I think of might be the fact that you need to master certain skills in order to train with a kettlebell. It is not so easy as 1,2,3; you need to spend at least a few hours mastering the lifting techniques before training with a kettlebell. Again most of the people would flock to easier ways for physical training.

The fifth reason should be that training with a kettlebell you have no “special exercises” for the “problem” areas of your body: abdomen, buttocks and the back of your arm. By “special exercises” I mean stupid and ineffective abdominals, butt blasters and triceps kickbacks. If you know the basics you know that you can achieve visible results just with basic training and a sound nutrition.

These are the reasons I can think of to explain why the kettlebell is not very popular today.

I am sure that in the future the kettlebell will regain its status and be again crowned as the king of training devices, because it deserves this place.

Train hard !

Kettlebell training safety rules

2009-06-07T07:10:00.000-07:00

1. Training with kettlebells requires more skill than training with dumbbells. Take your time and master every drill perfectly. Details are very important.
Master every move perfectly with a lighter KB before going for the bulldog (the 88lbs, 40 kg KB is called a bulldog).
2. Always be aware of your surroundings; pay attention for objects, people, kids and pets.
3. If the bell got out from the perfect grove and the KB starts to fall on the wrong side of your body, do not fight it; get out of its way and lead it to the ground. It might happen while practicing Snatches, Bent press, Shoulder press, Turkish get up, Windmill. Keep your calm and park it.
4. Do not forget that every drill begins when you touch the KB and ends up when you place it back on the ground.
5. Keep your mind on your training. Do not chatter and laugh around while training.
6. Keep your hands dry at all times. If you sweat while exercising, stop if you feel your grip gets loosen up.
7. Keep your wrist straight at all times when loaded.
8. Maintain a good posture throughout the training; do not slouch and bring your knees forward too much.
9. You should never train until total failure with a kettlebell.

Kettlebell crunch

2009-05-12T22:34:00.000-07:00

1. Take one kettlebell with both hands and lie on a mat with knees bent at 90 degrees
2. While keeping your lower back on the mat lift your chest up and bring it closer to your pelvis
3. Keep the bell up above your chest

If you want pronounced abs which also perform well try this drill. Do 3 – 10 reps per set.

Kettlebell single leg deadlift

2009-05-10T03:09:00.000-07:00

1. Take one kettlebell in each hand.
2. While maintaining good posture bend at hips and slide backward your back leg
3. Keep the front knee slightly bent and keep the bells close to your front leg at sides
4. Look forward at all times

With this drill you train your hamstrings, glutes, lower back, spinal erectors, upper back muscles and forearm flexors. It is also good for improving your balance and hamstrings flexibility.

Do 3 – 8 reps per set.

Kettlebell side bridge side press

2009-05-08T23:12:00.000-07:00

1. Place a big kettlebell on the ground. Place your hand on the KB body, inside the handle. While keeping your body straight lay on one side with your arm extended.
2. Take a lighter kettlebell with your free hand and do side press.
3. Contract your abs and your glutes; look forward at all times.
4. Pay attention not to flip over the KB from the floor.

This drill will enhance your balance and improve your core strength and shoulder stability.

Do 3 – 8 reps per set.

Kettlebell passes between the legs

2009-05-05T23:17:00.000-07:00

1. Take a KB and from a bent over stance, pass it between and around your legs. It is like you would pass a basketball.
2. Your spine is slightly bent, but you are braced at all times

This drill works your spinal erectors and your abs

Perform this drill for time: 10 – 30 seconds.

Kettlebell gladiator row

2009-04-23T03:07:00.000-07:00

Train your back, your chest and your core with one drill.

1. Take a push up position with your hand on two bells handles
2. While pushing one KB into the ground, row the other
3. Keep your abs and your hip flexors braced at all times
4. Keep your head in line with your torso

You can do one set on one side and then for the other side, or you can do alternate rows
Pay attention to the balance; do not flip the bell and hurt your wrist

Perform 3 – 6 reps for each side as a core strength and dynamic balance drill.

Kettlebell bent over row

2009-04-11T05:46:00.000-07:00

This move is the same as performed with a barbell or dumbbells, except that the KBs are between your legs

1. Do this exercise with a sumo stance
2. To involve more your lower back make the double KBs row, or when performing single KB rows, do not support your upper body with the other arm
3. If you can not make the move right without supporting your upper body, you can do it by placing your empty hand or your elbow above your knee

Perform 1 – 8 reps as a strength and hypertrophy drill.

Kettlebell floor press

2009-04-02T07:22:00.001-07:00

You can train your chest to become stronger and bigger using KBs.

You can perform this exercise with one or two KBs.

1. Lie on the floor with the bells beside your shoulder
2. Twist your torso and grab one bell with 2 hands – take the bell on your week side first
3. Keep the bell close to your chest and take it up for the starting position
4. Take the bell from your strong side, keep it close to your chest and bring it up
5. Push the bells up
6. Lower them until your arms rest on the floor; your forearms are perpendicular on the ground at all times
7. The groove for this move is with elbows closer to the ribs compared to dumbbell press
8. Take care not to twist your shoulders when you take the bells up or put them down

This is a strength and hypertrophy exercise. Do sets of 1 – 8 reps.

Kettlebell squat

2009-03-19T03:43:00.000-07:00

Comparative with the classic barbell behind back squat, the KB squat taps more your core strength and allows for a better functional strength transfer from the weight room to the sport arena.

Double KB squat - with one bell on each shoulder
1. After cleaning the bells on rack position, bring your elbows outward and rest the KB’s on your shoulders
2. Squat as low as you can while keeping your back arched
3. Strongly tense your abs

Perform sets of 3 – 8 reps.

Single KB squat – with the bell on one side on one shoulder. Perform sets of 3 to 8 reps.
This move will challenge your obliques and one side spinal muscles

Single KB squat – with the bell between your legs.
This exercise is very easy to perform correctly, much easier than the classic barbell squat. I recommend it for beginners, especially women.
Perform sets of 1 to 8 reps.

As a more difficult way of training Single KB squat you can hold one bell in front of your chest with 2 hands. Perform sets of 3 – 8 reps.

KB single leg squat – this drill is easy on your back, while delivering a killer workout for your legs and glutes. Do sets of 3 – 8 reps.

KB pistol squat
You thought that you can not train your legs properly because the KBs are too light for squats? Well, think again after 5 sets x 5 reps of KB pistols.
If you are truly a world class squatter, double KB pistols squats will tame you too.

Kettlebell two hands anyhow

2009-03-07T04:57:00.000-08:00

This drill was again a favorite of old time strongmen. Arthur Saxon performed this drill using 465 pounds (210 kg) about 100 years ago. This stunt may never be equaled.
Take two kettlebells. The big one should be bent pressed.

Keep a second bell on the floor between your feet. When you reach the bottom position of the bent press, grab the bell from the floor, curl it to your shoulder stand erect and lift it overhead.
Perform this “stunt” for 1-3 reps.

Kettlebell side press

2009-02-22T06:06:00.000-08:00

The side press is a combination of a shoulder press with a windmill. This drill delivers good results for your shoulders, lats, abs, obliques, spinal erectors, and hip stability. This was a favorite of old time strongmen, often used in public strength shows. This move, the same as the windmill, is not for look, but for performance. Before going for the big bent press be sure that you master perfectly the shoulder press and the windmill.

Correct execution

1. Start with the bell in a rack, like the shoulder press, but with feet and hips the same starting position as when doing the windmill
2. As you lean your torso down from the hips, press the KB up
3. The end of the exercise is the bottom windmill position

Performance tips

1. Breathe in as you lean down your torso
2. Flare your working arm lat as you go down
3. Keep your eyes on the bell
4. Find the optimal ratio between push and bend
5. As you go down keep the bell above your center of gravity and not above your shoulders

Train this exercise using low reps between 1 and 6. Maintain a slow tempo.

Kettlebell Turkish Get Up

2009-02-17T21:27:00.000-08:00

If you train to improve your athletic performance and not just for look, then this drill is for you. The Turkish Get Up will improve your abdominal strength and stability and will toughen up your shoulder joint. Good balance and coordination are also expected outcomes after training this drill.

Correct execution

1. Lye on the floor with one KB next to your shoulder
2. Pick it up and press it
3. Lock the bell above your shoulder
4. Stand up maintaining the KB locked above your shoulder at all times
5. Come down to the starting position

Performance tips

1. When you pick the bell up, rotate your upper body and take it with both hands
2. When you lock the bell above your head, contract your biceps and your triceps and push with your shoulder at all times
3. Keep the wrist which holds the bell straight
4. Keep your eyes on the bell throughout the drill
5. When starting the lift with the KB on your right hand put your left elbow and forearm on the floor and pivot with your torso around them, while pushing the ground with your right heel with your knee bent
6. Make the transitions from lying to standing and back as smooth as possible
7. If you can not hold the bell up, just divert it from above your head and take it down to the floor

Frequent mistakes

1. You fail to maintain the elbow lock throughout the drill.
2. You do not make the transition from seated to the standing position and back smoothly
3. You fail to keep the arm with the bell vertical

Perform this drill for sets of 1-3 reps for each side, alternately or not.

There are two variations of the TGU: the squatting variation and the lunge variation.

Kettlebell clean and jerk

2009-02-05T05:01:00.000-08:00

As the name implies this exercise consists of 2 moves done in succession: the clean and the jerk

If you want a “big bang for your buck” you got it with the Clean and jerk: full body strength, explosion, core strength, and joints stability, this exercise delivers them all. Calves, hamstrings, quads, glutes, lower back, spinal erectors, lats, upper back muscles, traps, shoulders, brachioradials, forearms, you name it, all these muscles gets their share of effort and the benefits that come with.

Again you can do sessions just with Cleans and Jerks, go home and get a good rest, because you trained well and you will soon see the results.

The clean

1. The same starting position like for the swings
2. Start with a swing, but as the KB goes up, pull it close to your body and rack it to your shoulder

The rack

1. Shoulder width stance, knees and hips are locked
2. Squeeze you glutes, brace your abs, keep the breathed air inside you
3. Let your shoulders down relaxed, with your hand holding the bell next to your chin, and you elbow pointing downward
4. If you are a well equipped lady (you should know what I mean here), bring your elbow and the bell outward a little
5. The bell rests between your upper arm and your forearm
6. Your wrist is straight all the time
7. Your hips come slightly forward under the bell

You can start with the bell in front of your feet, with the bell between and behind your feet, or just between for a “dead clean”.

Correct execution

1. The clean should be an explosive move; as the KB passes your waist it goes up with the inertia it got from the explosive lift
2. Extend your knees and your hips, get up on your toes, with the elbow high
3. Look forward and keep your back straight; do not lean backward
4. When the bell lands on your shoulder bend your knees, bring your elbow up to let your upper arm meet the bell and let just a little bit of the air inside your lungs get out like through a piston valve; this is your natural shock absorption. The bell should not hurt your shoulder at all
5. The KB goes around your hand and not above it
6. Your hand does not grip the bell forcefully, it just hooks it

You can do double cleans with 2 KB’s simultaneously or alternately.
The clean can be a very effective drill practiced by itself.

Frequent mistakes

1. The bell comes down striking your shoulder. When the bell lands on your shoulder it should come like a bird landing back to its nest and not like an eagle striking its pray from above
2. You try to muscle up the bell using your arms. The clean uses your legs and back and not your arms.

The jerk

1. Grip the bell deep, with the handle close to your wrist.
2. Almost all the strength of the jerk should come from legs.
3. Dip a few centimeters and then explode up; you can even do it with a jump.
4. Look forward
5. Push the body of the KB with your shoulder and your chest to accelerate it up; do not let the weight of the bell on your arm
6. If the KB is very heavy you can dip again to catch it with your elbow straight
7. Extend the elbow on the top, forcefully contracting your triceps and your biceps 8. Keep the shoulder in its socket
9. When bringing the bell down to your shoulder use the same shock absorption technique as when cleaning

Frequent mistakes

1. You push the kettlebell up, instead of jerking it; the jerk is stronger than the press.
2. You do not rack the bell well and its weight falls more on your arm than on your torso.
3. You do not coordinate well the upper body with your lower body; you should press the bell up when it feel the lightest, after the knees extend completely.

Perform the clean and jerk as a power move with sets of 1 – 6 reps. You can also do more reps, up to 20 – 30, but also with a rather heavy KB.

The move is not as fluid as the snatch or the swing and hundreds of reps do not feel as good.

Of course you can perform the Clean and the Jerk as separate moves with one or two kettlebells.

Kettlebell snatch

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The snatch goes beyond the swing. Beside the swing’s benefits, your upper back scapular muscles receive extra training and the elbows and shoulders gets accustomed with shocks and impacts. Your grip supporting strength will also be challenged to its limits. This aspects makes the snatch a great movement for fighters, tennis players, weight lifters and anyone who needs good body posture and superior grip strength and endurance.

The snatch it is such a great exercise that you can even dedicate whole sessions just for it. It delivers all the Olympic weightlifting benefits, but it is much easier to master and execute.

Correct execution

 *Starting with a swing finish by locking the bell above your shoulder
 *Do not lean backward
 *On the top of the move, your knees, hips, shoulder and elbow are all locked

Execution tips

 *After you swing the bell on the bottom of the move, you start to pull it with your elbow high, closer to your body than when doing the swing
 *Use the strength of your hips, your quads and your calves
 *Maintain a normal spinal curvature at all times
 *After you lock the bell stop the move for half to one second

Performance tips

 *With heavy KBs control them by keeping them not too far away from your body
 *Use just enough strength to have the bell reach the top of the movement; there is no use to put in too much power to need to hold the bell back before you reach the top
 *Brace your abs and squeeze your glutes on the top of the movement
 *Do not let the bell hit your forearm; punch obliquely up when the bell turns around and meet it halfway. Another variation is to let the bell go around your hand.
 *After your reach the top of the movement, you start to flip the bell down from the top
 *When using a heavy bell you can let it first down to your shoulder and then down between the legs. This way you will avoid too much inertia from the kettlebell which might rip your calluses.
 *When using a very heavy kettlebell you can squat down as you pull the bell up, catching it overhead the same as Olympic barbell snatch.
 *Always keep you head up.

Before attempting the snatch, start by doing high pulls. After that practice the kettlebell flip on the top of the move. The high pull can be well used as a drill by itself.

There are two kinds of snatches: the swing snatch and the dead snatch. When doing the dead snatch you do not swing the kettlebell between your legs. The dead snatch loads more your traps and it is more explosive than the swing snatch.

Frequent mistakes

 *When bringing the bell up you flip it with a bent elbow and then press it up. When doing the snatch you should lock your elbow as you flip the bell.
 *Not looking forward.
 *The bell pounds your forearm after the flip.
 *You handle a heavy ball at arm length. A heavy bell should be tamed closer to your body.
 *When you bring the bell down, you do not flip it from the top and flip it at once at waist level.This way you may easily damage your palms’ skin.

You can perform the snatch for explosive strength using heavy weights for 1-6 reps or for explosive stamina.

As an advanced exercise you can try KB double snatch simultaneously with both hands.
For stamina begin with 3-5 sets of 20 reps, then go up to sets of 50, 100, 200, 300 reps.
If you train for events with rounds of 5 minutes, you can make it even more specific:

Beginning: 3 sets x 1 minute than 5 x 1, 3 x 2, 5 x 2, 3 x 3, 5 x 3, up to 3 sets x 5 minutes. Rest about 1 minute between sets.

You can combine swinging snatches with swings with one or two hands for longer drills.

Take your time when learning the snatch. It is a complex move and you have a lot to learn and experiment until you get the feeling of a perfect snatch.

Kettlebell windmill

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A back of steel, a T-Rex torso strength with unbreakable shoulders are the normal outcomes of practicing windmills. This exercise involves the hamstrings, glutes, obliques, abs, transversals, quadratis lombaris, spinal erectors, lats and shoulders. It is a functional exercise which will improve your core strength, upper body stability and the shoulder joint structure and strength. Also your balance and coordination will improve.

Fighters, basketball players, rugby players, swimmers, gymnasts, golfers, weight lifters will get specific benefits from the windmill.

Correct execution

* Stand with a shoulder width stance
* When holding the KB in the right hand, turn your right foot 45degrees to the left and the left one almost 90 degrees to the left
* Lock the ball vertically above your right shoulder
* Twist your hips toward left
* Bent from your hips to the left while maintaining the KB locked vertically
* Go as down as your flexibility allows you, while maintaining a straight torso
* Get back to the starting position and repeat

Execution tips

* Keep your wrist straight and your elbow locked from the beginning of the set until the end
* Keep in mind that this move happens around the hip joint and not in the spine
* Keep your eyes on the ball, especially as you go down
* Maintain a controlled tempo of the movement
* Do not bend the back knee; you can bend the forward knee

Performance tips

* Exhale as you go down, keep your breath when you reverse the direction of the movement and exhale as you reach the top
* Your back leg is about 90 degrees to the ground and your center of gravity falls between your feet
* As your torso approaches the parallel position with the ground leave the bell a little behind just above your lower ribs, keeping it above the center of gravity; if you go with the bell above your shoulder, you risk losing it to the side

The windmill should be done with a heavy weight for 1 – 6 repetitions.

The classic version is the one arm windmill. An advanced version is:

Two KBs windmill with the second bell down between your legs. You should try this version when the big bell is not heavy enough for your strength

Kettlebell swing

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The kettlebell swing mostly involves your hamstrings, but also the glutes, lower back, spinal erectors, upper back postural muscles and the forearm flexors are involved.

It is excellent to train your hip power thrust for jumping, throwing, running and punching.

The swing will melt the fat off your body and also give you a back of steel.

You can use this movement as a power and strength move taking a big KB for sets of 6-15 Reps or as a stamina exercise using a lighter KB for extended sets between 100 and 1000 reps. Of course you can have a little rest in between. You can do swings with both hands on one bell, with one hand, or with two hands and two bells.

Correct execution

* Squat stance or a little wider

* Place a KB 15 cm in front of your feet

* Reach the bell, push your chest up, look forward

* Start by swinging the bell back between your legs

* With a forceful hip thrust project the bell in front of your chest

* You can throw it to chest level, head level or as high as possible (be careful on the top not to tip the bell overhead)

* Let the bell fall freely between your legs, while bending at the hips, head up all the time

* Let the bell load your hamstrings and swing it again…and again…and again

Execution tips

* Look ahead all the time. If you do not look ahead, your back will round too.

* Your arms and shoulders do not use strength at all; they are like 2 ropes hanging from your shoulders. All the power comes from the hips. When you are using your shoulders to lift the KB, the bell will not be in line with your arms

* Keep your shoulders relaxed; do not bring them up to your ears

* Do not break the KB fall. Let it fall back and load you hamstrings like pulling an elastic band

* Push forcefully with your hips forward and up like for a standing long jump

* When the bell is high, your knees are straight and hip extended

* Keep your abs tight

* Expire on the top as you would punch

* Do not grip the bell with strength, just hook it

How to do a perfect swing?

* First learn to bend at the hips by placing your hands in the hip crease

* Keep you back straight and head up. Straight back means a neutral spinal curvature and not an erect back

* Your knees do not bend too much, just about 150 degrees like when doing Romanian deadlifts

* You could also perform this movement bending your knees like in a squat, using your quads; it is not wrong, but this is not how this movement should be done

* Feel your hamstrings stretching

* Your shins are vertical all the time

* Practice some jumps high and forward

* Use a towel to swing the KB

Now you are off for a perfect swing

You can then practice how to change your hands when swinging the KB.Changing hands will help you perform much more swings at once, compared with not changing hands. On the top of the move, the bell stops before starting to descend; this is when you switch hand from above The bell handle is almost never free; your top hand comes on it immediately as the hand which holds the bell leaves the handle.

Kettlebell standing shoulder press

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This is one of the best exercises available for training your shoulders and your core strength. Of course you will improve your over head lifting ability.

Correct execution

*Take a shoulder width stance
*Clean the KB to your shoulder. If you can not do a perfect clean, just take it to your shoulder using both hands.
*Press the bell above your head until your elbow is straight
*Bring it down to your shoulder slowly

Execution tips

* Do not lean backward
* If the bell it is very heavy you can bend laterally while twisting your hips
* Keep your knees straight
* For optimal leverage take the bell a little on one side and then up; do not take it straight up

Performance tips

* You need a rock solid foundation. Legs muscles are contracted.
* Contract your glutes, as you would pinch a card between your cheeks. Tense your abs as you would brace for a punch. These two muscles will act like a belt for your lower back, stabilizing it.
* Your torso should be hard, erect and stable.
* Squeeze the handle “to squash the juice out of it”.
* Pull the bell down with your lat like when you do pull ups.
* Keep your breath as you start pushing; when the bell is above your head, breathe out until you reach the top of the move. Inhale sharply as you lower the bell.

This is a strength movement and it should be usually done in sets of 1-6 Reps.

In the beginning do it with one bell and one arm.

Later do 2 KB, 2 arms presses. You can do it simultaneously or like a seesaw.

You can also press one bell with two hands bottom up.

To increase the difficulty you can do:

Yielding press

Choose a heavy bell you can not usually press and lift it with a jerk and bring it down under control.

Pause press

Stop the movement on your way up and on your way down.

Palm press

Keep the kettlebell on your palm and press it overhead.

Strange grip presses

Grip the bell by the side of the handle with the body on the thumb side or on the small finger side. Squeeze the handle hard and lift.

Another unusual grip is with the body of the kettlebell inside your forearm. This grip is very challenging for the thumb.

Bottom up press

Clean a bell bottom up and lift it above the shoulder in a controlled manner. Squeeze the handle as hard as you can. This drill will also strengthen your forearm muscles. Take care and be aware that the bell might flip down.

Kettlebell introduction

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The kettlebell is a big old canon ball with a handle. This is one of the first tools for strength training, with a history of more than 300 years. It originates in Russia and also China has a very similar training tool called “Shi Suo” – Stone Lock. Traditionally it came in 3 weights multiple of one pood: 16 kgs, 32 kgs, and 48 kgs. Now you can find it in any weight multiple of 2 kgs from 2 kgs to 90 kgs.

The kettlebell is a jack of all trades; pure strength, power, strength endurance, cardiovascular endurance, and even flexibility all these qualities can be trained with a kettlebell. You can shred your fat in no time and build impressive muscles as well with a kettlebell.

What is it special about it, compared with a dumbbell?

Mainly its shape with the offset center of gravity. Because of this the kettlebell it is unparalleled for:

- Ballistic movements like Swing, Snatch and Clean and jerk which develops power and a vice like grip
- Grinding movements like Shoulder press, Turkish stand up, Windmill and Bent press for unyielding core strength
- High intensity explosive cardio - again with Swing and Snatch

Unlike bodybuilding, with a KB you do not train muscles, but movements, building a solid foundation of functional strength.

The kettlebell should be the first tool of choice for superior conditioning for combat fighters (judo, wrestling, sambo, boxing, MMA), rugby players, American football players, tennis players, firefighters and many other athletes competing in different sports.

The kettlebell is the best home gym you will ever find.

Enough with the talk, let’s get to facts

I will explain most of KB specific moves. Theoretically you can also do them with a dumbbell, but the feel, the balance and the safety are no match compared with KB moves.

Of course with a kettlebell you can also do the traditional exercises you usually do with a dumbbell: flies, curls, triceps extension, etc.