Kettlebell Technique: How to Use Kettlebells
Unless you understand the principles of kettlebell technique, don't try them. When learning how to use kettlebells, you run a very real risk of serious injury if you don't mind the principles presented here. Also be sure to mind the general exercise tips throughout your kettlebell workout.
Good kettlebell technique forms the basis of good form. More than anything else in an exercise routine, you must have good form. If your technique is bad, you open yourself to physical injury. In the case of kettlebells, this can be lethal for you or those around you.
If you cannot maintain good form with the weight you are using, drop down in weight until you can maintain good kettlebell technique. There is no shame in using lighter weights as long as your technique is good.
First Rule: Plant Your Feet
Whether in the kettlebell swing, clean, or snatch, your feet should be planted firmly whenever you lift the bell. Planting your feet means that the balance of your body weight is on your heels to the point that you can wiggle your toes, if necessary.
At no point should the balance of your weight come off your heels. Unless required by the exercise (e.g., the Turkish get-up), your feet should not move. And even in those exercises that require movement of your feet, the load-bearing foot should be flat and planted (mostly on the heel) as long as weight is being put on it. See "Heels Planted" for more on why you must ground your feet everytime you lift.
If your feet move or if you have to rise on the balls of your feet to raise the bell, you have bad form and are at risk of injury. If your feet are properly planted, you should be able to wriggle your toes without losing your balance.
Second Rule: Never Above Your Head
Particularly when beginning to use the kettlebell, good technique says not to endanger yourself. The chances of losing control or of a kettlebell slipping out of one's hand increases with fatigue.
Traditional Russian kettlebell exercises rarely put the kettlebell above the head. That is not to say that, as in the kettlebell clean, the kettlebell did not go higher than the head. But when the kettlebell is higher than the head, it is safest turned to the other side of the arm.
In the case of two-arm swings, there are two varieties. The traditional Russian kettlebell swing raises the bell to between chest height and eye level. Since the kettlebell has seen a resurgent popularity in the United States, an American version has started to be practiced. Where the Russian version keeps the bell within the parameters of safety, the American version says to raise the bell over the head. Particularly for beginners, this kettlebell technique is questionable. It has benefits in terms of strength over a broader range of motion, but that comes at a cost of safety.
Third Rule: Protect Your Back
From the deadlift to the snatch to the swing, the classic kettlebell exercises rely on and strengthen the back. While it is important to keep your back muscles strong, it is equally important to remember that the back should never do the lifting. The back is not designed for lifting. Between each pair of vertebra in the back is a cartaliginous joint that is not built for the same kind of training as the synovial joints of the knee and elbow. This is why all kettlebell lifting is powered by the hips, the synovial joint closest to the back. When you lift the kettlebell, ensure to keep your back straight. If you do a box squat to get the bell, ensure your head is kept upright, facing in front of you. This posture helps to protect the back by keeping the back muscles taught. A curved back stresses the intervertebrae joints and threatens injury. For illustrations of good kettlebell lifting technique, see the box squat and the deadlift.Power in Your Hips
The powerhouse of kettlebell exercises is in your hips. Good kettlebell technique requires bending at the hips and using your hips to drive your lifting. Whenever you bend to get the kettlebell, for example, if you arch your back or reach with your shoulders, you are practicing poor form. See the kettlebell deadlift for good technique in lifting the kettlebell. Hips drive just about every kettlebell exercise that you will find on this site.
Do Not Slouch EVER
In his book Treat Your Own Back, the reknowned physiotherapist Robin McKenzie notes that most lower back pain comes from prolonged overextension of the ligaments and surrounding soft tissue. When that overextension is caused by excessive force, the soft tissue of the lower back can be damaged. See "Protect Your Back", above, for more on the physiology involved in this process.
Consequently, do not slouch. It is okay to be tired, but do not let your shoulders roll forward or slouch. Just like football players have to hobble to the side because their already-primed ligaments are overextended, so you can damage your back by slouching. This applies even if you are NOT bearing a weight at the time.
When you are done with a set or an entire workout, you may rightly feel tired. If your back feels a bit tight, do not stretch forward. Rather, stretch backward. [Note: Especially if you have chronic back issues, you should consult with a physician before undertaking kettlebell exercises.]
Use Valsalva's Maneuver
If you hold your breath then block your nose and keep your mouth shut and try to force a bit of air through the shut nose and mouth, you "clear your ears" and help to rebalance the pressure after a sharp descent in an aircraft or sharp ascent in diving. If you lift something heavy and hold your breath to the point where you really need to exert yourself and then release some of your breath sharply, you are using what is called Valsalva's maneuver. It is often a natural reaction when someone lifts something heavy.
When used in moderation, Valsalva's maneuver creates a natural, weight-lifting belt around your midsection and helps to stabilise your body for heavy loads. When you use it, however, you must be sure to exhale slowly or to exhale in short bursts. Depending on the condition of your heart, going from holding a lot of breath to exhaling almost all of it in one go can lead to increased blood pressure and drastically decreased heart rate. In individuals with weaker hearts, this can lead to cardiac arrest (i.e., a heart attack).
Do Not Lift When You Should Swing
The gist here is to understand the physiology of the exercise you are performing and to do it as intended. Kettlebell exercises are primarily ballistic, the bell is swinging or otherwise in an arc. The power for most kettlebell exercises, therefore, comes from the hips, legs, and core (around your center of gravity). If you don't use them to power your workout, you put yourself at risk of injury.
As an example, take the kettlebell swing. The more you lift at the end of the swing in order to get the bell above shoulder height, the less you pushed through with your hips. This can result in excessive strain on the shoulders and back and can lead to serious injury.
Control is Key
Just as your load-bearing feet should never leave the ground, good kettlebell lifting is characterised by control. In short: If you don't control the bell, you are practicing bad form. Lack of control is shown if your workout is characterised by any of the following:
- Flopping of the kettlebell at either end of the arc.
- One side of a two-handed exercising moving faster than the other.
- Rising off your heels when lifting.
- A wandering mind.
- A loose grip.
Hyperextension is Bad
Extension is the movement of a joint such that the two bones being joined are at increased angles from each other. Hyperextension means that a joint is pushed to an angle beyond its natural limits. This strains the ligaments and can make a full workout inadvisable for a long time to come.
Whenever a load-bearing forearm is raised perpendicular to the floor, the kettlebell should always be on the opposite side from the body. This puts the weight on the meat of the hand and the four fingers rather than putting all the weight on the one thumb. If your grip is too loose, however, there is the tendency for the kettlebell to push your hand looser. The effect here is to hyperextend the wrist. This can result in spraining the wrist by hyperextending the Palmar wrist ligaments. Keep a confident grip that is not too loose and not too tight.
Elbows Straight and Locked After Exertion
When pressing or performing a similar lifting exercise with the kettlebell, you naturally have your elbow bent in order to use the leverage to lift the weight. This obviously puts pressure on the elbow joint. To relieve that pressure and to give the elbow a temporary break, ensure the elbow is locked whenever you push the kettlebell overhead (e.g., at the top of a press). Do the same when you lower the bell, even in a swing. Otherwise, you needlessly put pressure on the elbow joint.
Lock Knees After Positive Lifting
You should always lift to a lockout - in your knees and the weight-bearing elbow(s). When you are at the top of a lift such as a press or snatch, you are not doing the full rep if your knees are not locked. Further, as with elbows, not locking your knees at the top of a lift actually places more stress on them. Best to lock your knees for a moment when you finish the positive lift of the exercise in order to give the joint a momentary break.
These principles only apply to performing the actual kettlebell exercise. In addition to kettlebell technique, you should be sure that you understand these exercise tips.
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Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
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ALCOHOLIC BEV,WINE,TABLE,RED,MERLOT.
ALCOHOLIC BEV,WINE,TABLE,RED,MOUVEDRE.
ALCOHOLIC BEV,WINE,TABLE,RED,PETITE SIRAH.
ALCOHOLIC BEV,WINE,TABLE,RED,PETITE SIRAH.
ALCOHOLIC BEV,WINE,TABLE,RED,PINOT NOIR.
ALCOHOLIC BEV,WINE,TABLE,RED,PINOT NOIR.
ALCOHOLIC BEV,WINE,TABLE,RED,SANGIOVESE.
ALCOHOLIC BEV,WINE,TABLE,RED,SANGIOVESE.
ALCOHOLIC BEV,WINE,TABLE,RED,SYRAH.
ALCOHOLIC BEV,WINE,TABLE,RED,SYRAH.
ALCOHOLIC BEV,WINE,TABLE,RED,ZINFANDEL.
ALCOHOLIC BEV,WINE,TABLE,RED,ZINFANDEL.
ALCOHOLIC BEV,WINE,TABLE,WHITE.
ALCOHOLIC BEV,WINE,TABLE,WHITE.
ALCOHOLIC BEV,WINE,TABLE,WHITE,CHENIN BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,CHENIN BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,FUME BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,FUME BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,GEWURZTRAMINER.
ALCOHOLIC BEV,WINE,TABLE,WHITE,GEWURZTRAMINER.
ALCOHOLIC BEV,WINE,TABLE,WHITE,LATE HARVEST.
ALCOHOLIC BEV,WINE,TABLE,WHITE,LATE HARVEST.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MULLER THURGAU.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MULLER THURGAU.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MUSCAT.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MUSCAT.
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT GRIS (GRIGIO).
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT GRIS (GRIGIO).
ALCOHOLIC BEV,WINE,TABLE,WHITE,RIESLING.
ALCOHOLIC BEV,WINE,TABLE,WHITE,RIESLING.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SAUVIGNON BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SAUVIGNON BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SEMILLON.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SEMILLON.
BEEF BROTH, TOMATO JUC,CND.
BEEF BROTH, TOMATO JUC,CND.
BEVERAGE,HORCHATA,AS SERVED IN RESTAURANT.
BEVERAGES,FRUIT JUC DRK,RED SUGAR,W/ VITAMIN E ADDED.
BEVERAGES,FRUIT JUC DRK,RED SUGAR,W/ VITAMIN E ADDED.
BEVERAGES,VEG & FRUIT JUC BLEND,W/ ADDED VITAMINS A,C,E.
BEVERAGES,VEG & FRUIT JUC BLEND,W/ ADDED VITAMINS A,C,E.
BREAKFAST TYPE DRK,ORANGE FLAVOR,RED SUGAR.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET FRUIT MEDLEY.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET FRUIT MEDLEY.
Calorie Counter and Nutritional Information
Good nutrition is the foundation of any fitness routine. Without the necessary nutrients, your fitness routine can actually harm you. Here's how.
CAMPBELL SOUP COMPANY,V8 V. FUSION JUICES,TROPICAL.
Pyotr Krylov was recognised as the "King of Kettlebells" for his ability to cross himself with kettlebells and even juggle three of them.
Kettlebells help women attain fitness without losing their feminine physique. Here we see 20-year old Ksenia Dedyukhina beginning to snatch 24 kg 138 times.
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