Adding Kettlebells Into Your Exercise Routine

By Greg Diener

If you are familiar with how kettlebells work, you would notice that there are alternate versions of different workouts you can use. Among the various blends used in kettlebell workouts consist of the Snatch, the Jerk and the Swing which has two different variations. These mixtures can be paired like in other designs of weightlifting. A few of these combinations can include the Snatch and Grab, the Clean and Jerk and the Clean and Press. Those are just a small sample of the different combinations you can have when working out with kettlebells.

The first kettlebell exercise, the Swing, is the exercise most linked with kettlebell training. The Swing is exactly what it sounds like. Starting with the kettlebell between your feet, you squat and grip the kettlebell by its handle. The next action is to lightly jerk the kettlebell in front of you to begin the swinging motion. You swing the kettlebell with either one or two hands, depending on your level of proficiency, around your legs. The swing consists of a squatting-to-standing action that will help in the overall swing exercise. Your body should almost look like a pendulum during the swing with powerful, fluid movement of the body. The second movement is the Turkish Get-Up. This involves lying on the floor with the kettlebell beside you. The Turkish Get-Up will take you through a series of movements that bring you from the floor, to grasping the kettlebell and pressing the kettlebell into the air, and then finishing with in a standing position. This is a very intricate exercise with several different movements that help to increase balance and core strength.
What you should do as your next exercise should be the Jerk. As soon as you start doing this exercise lift the kettlebell over your shoulder at a certain height. Now you should bend your knees while trying to move your arms and legs at the same time. At this point you need to put the kettlebell at a position near your bent knees and then keep your arms in a straight position. Now press the weight up in order to strengthen your legs. The movement now should end by having your body straight and locked while the kettlebell is above your head.

The fourth kettlebell workout is the Clean. This movement focuses on extending the kettlebell from a stationary position on the floor, between your legs, to the chest. It begins with a squat to grab the kettlebell's handle, then pushing through the legs to lift the kettlebell, while curling it into position. The Clean will finish its motion where Jerk starts; with the kettlebell racked at shoulder level. The last exercise to be discussed is the Press. The Press is a simpler form of the Jerk; it does not require movement from the legs. It is simply pressing the kettlebell into the air from the racked position at chest and shoulder level. As mentioned before, there are several variations to each exercise and many of the kettlebell exercises can be combined to form a more intense exercise.

Kettlebell training requires the participant to be very accurate in the completion of the exercises. Accuracy is stressed not only because it will help garner the proper results, but because accuracy aids in the prevention of injuries as well. Training with a licensed kettlebell instructor will also help prevent injury and add to the effectiveness of your training program. Using a certified kettlebell trainer will insure that you are completing the kettlebell exercises correctly. This is not meant to be an instructional piece, but merely a elementary introduction into some of the exercises used in kettlebell training. Please remember to consult a licensed kettlebell instructor before beginning any type of kettlebell training program.



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