Starting Kettlebell Training

One of the best workouts you can possibly have that can work the entire body and core is Kettlebell Training. Starting kettlebell training requires a small space and one or two kettlebells.

At the very minimum this is what you need staring out to achieve a great workout, if you are totally out of shape start with half the weight.

Women – 8kg (18lb) kettlebell
Men – 16kg (35lb) kettlebell

A mat or carpet to workout on is also desirable.

The following exercises you should have down pat before you start any advanced exercises or movements. Always consult with your doctor before starting any exercise program! If you have Dit Da Jow or Iron Palm Liniment apply before and after your workout to increase Qi flow and and speed up recovery. Both liniments are also great for DOMS delayed onset muscle soreness.

Kettlebell Swing

1. Starting Position: Hold one kettleball between your legs and your body is in a bentover stance with your back flat.

2. Swing the kettleball backwards and then forcefully swing the kettleball forward to a chest level.

3. Keep your arm straight and forcefully extend your hips, knees, and ankles. 10x each arm

One Arm Snatch

1. Keep torso straight but bent forward at the hips slightly.

2. Explosively raise the kettleball by extending the hips, knee and ankle in a “jumping action”.

3. Keep your elbow pointed out and arm straight.

4. At maximum height slightly flex the hips then the knees.

5. Rotate elbows around and under the dumbbell.

6. At maximum bar height, fully extend the elbows and lock the kettleball overhead.

7. Catch the kettleball by flexing at the knees and hips to absorb the weight. Do 10x each arm

Two Arm Open Palm Clean

1. Starting Position: Hold one kettleball between your legs and your body is in a bentover stance with your back flat.

2. Swing the kettleball backwards and then forcefully swing the kettleball forward to a chest level.

3. Keep your arm straight and forcefully extend your hips, knees, and ankles.

4. Release the kettleball at chest level and catch it with both hands using your open palm.

5. Return to starting position and repeat. Do 10x

Bottoms Up Clean from Hang Position

1. Stand with feet parallel and holding one kettleball. Slightly bend hips keeping your back straight.

2. Forcefully extend your hips, knees, and ankles.

3. Once full extension is reached pull the kettleball up towards your chest with your arm.

4. Repeat with the other arm for the prescribed repetitions. Do 10x each arm

Front Squat with 2 Kettlebells

1. Grasp kettleballs and hold them at chest level in front of you.

2. Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.

3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

4. Once thighs are parallel to floor, return to start position. Do 10x

Turkish Get Up (squat style)

1. Lie supine on your back holding on to a kettleball perpendicular to your body.

2. Proceed to get up by sitting up to a seated position and bring both legs underneath you.

3. Stand up in a squat style to an upright position. Do 10x

One Arm Split Snatch

1. Keep torso straight but bent forward at the hips slightly.

2. Explosively raise the kettleball by extending the hips, knee and ankle in a “jumping action”.

3. Keep your elbow pointed out and arm straight.

4. At maximum height slightly flex the hips then the knees.

5. Rotate elbows around and under the kettleball. During this movement shift your legs into a split stance position

6. At maximum bar height, fully extend the elbows and lock the kettleball overhead.

7. Catch the kettleball by flexing at the knees and hips to absorb the weight and stand to a parallel stance. Do 10x each side

One Arm Kettlebell Row

1. Stand with feet hip width and knees slightly bent.

2. Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).

3. Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.

4. Return to start position.

5. Remember to keep back and head straight – hyperextension, flexion, or trunk rotation may cause injury.

If that gets easy for you, perform 1,2,3,4,7,8 in a 2 minute mix. Do them in any order but do them non stop for 2 mins. rest for 30 seconds. and repeat until 6 minutes completed.

Remember your form and bend with your knees to protect your back. Concentrate on each movement performed.