Here are the kettlebell exercises and images.
If you missed the kettleball training article you can see an example of how these exercises can make up a routine.
Do kettlebell exercises offer any performance advantages over regular freeweights and dumbbells? Not necessarily. An athlete must be very selective over the training they choose to integrate into their program. They have a limited amount of time and energy and each element of conditioning must take the whole into account. Unless you are a Girevik (Girevoy Sport is made up exclusively of kettlebell exercises), think seriously before replacing proven training methods for kettlebell routines.
Kettlebell Exercises
It goes without saying that should perform a throrough warm up before any exercise session. And with these kettlebell exercises it's doubly important. Do 5-10 minutes of light aerobic activity followed by stretching exercises to all the major muscle groups.
Kettlebell Cleans
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a "jumping action".
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a "jumping action".
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.
Single Arm Kettlebell Row1. Stand with feet hip width and knees slightly bent. Bend at hips with back straight and knees bent.
2.Take one hand and place on stationary object that is approximately waist height to support upper body.
3. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
4. Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
5. Return to start position. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
Alternating Floor Press1. Lie on your back holding a kettleball in each hand.
2. Alternating with your arms push up one kettleball at a time.
3. Slightly rotate your trunk when pressing the kettleball up. Repeat with the other arm.
Kettlebell Front Squat1. Grasp kettleballs and hold them at chest level in front of you.
2. 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 deg) 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.
Single Arm Kettlebell Jerk1. Stand with feet shoulder width apart and knees slightly bent. Position kettleball to ear level with an overhand grip (palms facing forward).
2. Go into a quick 1/4 squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
3. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead
Kettlebell Swing1. 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. Keep your arm straight and forcefully extend your hips, knees, and ankles.
Kettlebell Windmill1. Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
2. While holding one kettleball overhead continue to raise and lower the other kettleball.
3. Continue for the desired repetitions and repeat with the other arm.
There are literally dozens of kettlebell exercises you can perform. Just as with other free weights, the combinations and variations are endless. However, athletes should remember the principle of specificity. Pick kettlebell exercises that most closely match the movement patterns of your sport.
Kettlebell exercises may not be as effective as more traditional free weights for developing maximal strength - an important phase in the athlete's overall program. The movement patterns and loads they incorporate makes them better suited to converting maximal strength into explosive power and / or strength endurance. See the Strength Training Programs for Sport article for more details on how a resistance training plan should be structured.
