Kettlebells – The Next Level

Kettlebells (and Clubbells) are technical training tools. Why technical? Because the weight is offset from the handle, the feel of the weight is exaggerated and therefore it is easier to use it improperly than it is for traditional weights like barbells and dumbbells. In other words, in order to use these tools, you require instruction from a certified instructor to learn safe technique and proper form. Once you gain familiarity and a degree of comfort swinging kettlebells and develop a solid foundation working with your instructor, you can then take what you’ve learned and train independently.The truth is all forms of strength training are based on a few foundational movements.

If you have previous experience with kettlebell training then it is very likely you have a strong foundation and are ready to increase the level of complexity.

What are the top 3 foundational movements for strength training?

1. Plank – holding the body in a straight line from head to heels while it is angled away from a perpendicular plane.
2. Hinge – bending at the hip joint while maintaining a flat back forming a straight line from crown to coccyx
3. Squat – from standing upright, bending at the hips and knees lowering the buttocks toward the floor while maintaining good upper body structure (shoulders must be down and back) and keeping the heels down. Stance and foot position may vary but knees must track over the middle of the foot.

You must be able to perform all these movements repeatedly and with good form using your own bodyweight as resistance before adding load. First you learn to control your body, then you add resistance. The body understands movement, not muscles. If we train for movement the body will respond as a unit. Once you master the basic movements, you can begin to increase the level of difficulty because form stays the same but the weight, tempo, angles and planes of the movement change, 

What are the top foundational exercises for kettlebell training?

1. Swing (based on the hinge)
2. Clean (transitional movement for overhead pressing)
3. Overhead fixation (being able to lock out the arm while holding weight straight above the shoulder)
4. KB squat (being able to squat as described above without leaning forward while holding a KB)

Of course there are pressing, pulling and rotational movements that are essential to any program but in my opinion the basic movements listed above necessarily set you up for safe practice of the latter.

Given the right program, kettlebells have the capacity to tax the muscular system at the same time as the cardiovascular/circulatory system, the ultimate combination strength and conditioning tool. Without a well-designed training system a tool is just a heavy object. To get the most out of it you need techniques and tactics and that’s where Fit Forever comes in. Training time is precious so make every second count. There are many ways to use a kettlebell; the only limit is your imagination. To optimize what you do you have to have a clear plan and solid fundamentals.

On Sunday, November 8^th Fit Forever is offering a kettlebell training seminar for participants with prior experience with basic kettlebell movements and therefore have a solid foundation. This session will be an opportunity to practice the basic movements you already know and build on them for added complexity and increasing level of difficulty.

I am looking forward to sharing some of these exercises with you. Kettlebells are a ton of fun! Your mind will be so occupied focusing on technique and movement, you will forget that you are exercising and you may lose track of time completely. When it’s all over, you will be happily tired and satisfied in the knowledge you’ve done your body good and you can get on with your day. See you there!