Mastering the Kettlebell - Part 1

If someone were to ask me what the most versatile piece of strength training equipment was, I would probably say the barbell, but the kettlebell is a very close second. The learning curve for barbell movements is generally very high, so the lower learning curve (on most movements) and practicality of the kettlebell makes it an excellent choice for any trainee. Besides the obvious strength training benefits that any form of external load provides, kettlebells are beneficial in several ways:

• When used correctly, teaches one about authentic movement
• Provides and excellent training stimulus in a short amount of time
• Versatility
• Requires very little space to store and train with
• You can take it anywhere
• Provides an excellent opportunity for one to master a skill*

Man's Best Friend(s)

 

As you can see in the picture, I often take my dog (Mason) and the 'bell to the park so we both can get outdoors and get in some conditioning. I swing, press, squat, and we run some sprints together in between. It's a welcome change from the monotony of the gym. Unlike me, Mason LOVES to run.

 

*A Note About Mastery

 

Let me touch on the last point for a hot minute. One of the reasons I love kettlebells is the opportunity they afford one to master a skill. If any of you has ever attempted a Turkish Get Up, you know exactly what I mean.

 

How often to we take the time to truly master something?

 

In today's world, everyone is consumed with the epidemic that has become "instant gratification". Our world is full of drive thrus, frozen dinners, Lunchables (gosh I loved those as a kid!), movies on demand, and SPAM. Fitness is no different. Everywhere you look there is another quick fix. 6 Minute Abs, The Shake Weight, Insanity (think about the name here). "Hey lets put together a video where everyone jumps around and sweats a lot!" Everyone seems to think total exhaustion is an accomplishment. "My trainer does a completely different workout every time we train!" No wonder your technique looks like shit. Nobody seems to take the time to reap the benefits of something that takes time and effort to perform correctly anymore. Do you think a musician learns to play his or her instrument in 90 days? Go to the orchestra, or see a great musician like Angus Young, Eric Clapton, or Keith Urban play. It is truly a beautiful thing. Like music, movement is a skill that takes real dedication to master. I don't love fitness just because I love to sweat and lift heavy things. I love it because it is my symphony of movement. When I PR a deadlift or squat I get the same feeling as when I see or hear an amazing guitar solo. Take some time to appreciate mastery.

 

ANYWAY, lets get down to brass tax here.

 

Does Size Matter?

 

In this case, yes it does. Start too light, and you won't be challenged enough. Too heavy and you won't be able to do much. Use the chart below as your guide.

 

Fitness Level	Kettlebell to Start With	Buy the Next Size Up Too
Beginner Female	15 lbs	25 lbs
Strong Female	25 lbs	35 lbs
Beginner Male	35 lbs	45 lbs
Strong Male	45 lbs	55 lbs
Advanced Male	55 lbs	70 lbs

The chart above is adapted from Pavel's Enter the Kettlebell. I would highly recommend picking this one up to further your understanding of kettlebell training.

 

In Intervention, Dan John identifies the Goblet Squat, Swing, and Turkish Get Up as the most essential kettlebell lifts to master. If you can do these three movements correctly, you most likely move pretty well. With that being said, in part 1 I will cover the first two and in part 2, I will take on the arduous task of covering the Get Up.

 

The Goblet Squat

 

The goblet squat is the easiest of the three to master. For further reference on how to perform this movement, check out my post on the box squat. Here are a few coaching points:

• Grab the 'bell by the horns
• Push the hips back
• Push the knees with your elbows out at the bottom
• Stay tall
• Chin Down
• If you can't get to proper depth with neutral spine, use a box.

Teaching the Kettlebell Swing

 

In the following section, I will outline the exact progression I use when teaching someone the swing.

 

Step 1 -  The Wall Hinge

 

For many the hinge can be a difficult movement to grasp in itself. There are some instances where I have spent FOR-EV-ER teaching a particular individual how to perform it correctly.

 

I love that movie!

 

 

Keep in mind that the swing is a hinge movement. It is NOT a squat. Many people tend to squat the weight down rather than hinging at the hips. A hinge is performed with maximal bend at the hips and minimal bend at the knee. This ensures maximal glute and hamstring recruitment.

 

The Set Up

 

Begin with your back to a wall, standing with the heels 6-12 inches away from the wall. Your feet should be slightly wider than shoulder width apart with the toes pointed out around 15-20 degrees. Place one hand on your chest and the other over the belly button.

 

 

Coaching Points

 

1. Push The Hips Back

With soft knees, push the hips back until they touch the wall behind you. Sometimes it helps to picture a rope tied around the waist, pulling you back. Fold your hips into this imaginary rope. The most important aspect of all this is that you should feel a stretch in the hamstrings as you reach the wall. If you don't feel this stretch you are doing it wrong!

 

2. Maintain Neutral Spine

Yep, I'm saying it again. neutral spine is probably the most important aspect of any movement you do. Stay tall through your spine and keep the chin tucked. A helpful cue I picked up from Eric Cressey is "If I am were standing in front of you, I should always be able to read what is written on your shirt."

 

3. Stand Up Tall

 When you feel the stretch and your butt is touching the wall, reverse the movement by standing up quickly and stay tall. The hips and knees should extend simultaneously.

 

Check out the video below for a demonstration.

 

 

When you can perform this movement for 3 sets of 15 reps with perfect form, you are ready to progress to the kettlebell Romanian deadlift.

 

Step 2 - The Kettlebell RDL

 

The kettlebell RDL is essentially the same movement, but with a kettlebell in the hands as dead weight. Begin with the 'bell between the feet, hinge back and pick it up. Keep the bell very close to your body. Remember to find the stretch in the hamstrings every time! If you feel it in your lower back you are doing it wrong and need more practice! I was having some issues with video on this one, so the video below will have to suffice.

 

 

As before, when you are able to do 3 sets of 15 with perfect form, you are ready to try the swing.

 

Step 3 - The Swing

 

Now we are ready to give the swing a try. The swing is a dynamic motion that requires a lot of control and body awareness. Follow the coaching cues below to do it right. Remember, "Its all in the hips".

 

 

 

Coaching Cues

 

1. Set Up in the "Hike" Position

Many simply pick the 'bell up to begin their swing movement. This is incorrect. Placing the bell a few inches in front of the toes forces you to push the hips back and load the posterior chain to begin the movement. Picture an NFL long snapper and how he sets up to "hike" the ball back to the punter.

 

2. "Attack the Zipper"

Yet another cue I heard through the grapevine from Dan John. When you pull the 'bell toward you to begin you should "attack the zipper" to generate maximum tension through the hamstrings. Think of doing this to begin the movement as well as on the way down between repetitions.

 

3. "Chest Up, Back Flat"

Pretty self-explanatory here. It helps you maintain neutral spine.

 

4. "Stand Up Tall"

As before, you should stand up tall and straight to finish the movement. The hips and knees should extend at the same time every time. There should be a straight line from the heels to the head at the end of the movement. Stand up quickly!

 

5. "Bell on the Horizon"

At the top of the movement, your arms should around parallel to the floor and you should be able to look over the bell as if looking to the horizon.

 

6. "Tame the Arc"

A large arc makes more work for the user. If one does not keep the bell tight to the body the 'bell will drift farther away from the center of gravity, creating a larger range of motion. Making sure to "attack the zipper" will help you maintain a good arc. You should not break at the hips until the bell reaches your junk.

 

And another video demonstration to put it all together.

 

 

 

Start with sets of 10, and work your way up from there. You will be swinging the big daddy before you know it!

 

Summary

 

This one got a bit long-winded, so thanks for staying with me! Following the above progressions and coaching cues should help you master two of the three most important kettlebell movements. Take your time in mastering these and learn to be more in tune with how your body moves. Stay tuned for part 3!