Professional Documents
Culture Documents
The Basics
by Liam O'Brien
Personal Trainer
Kettlebell Instructor
www.liamobrien.co.uk
Contents
the exercises
− swing - snatch
− power snatch - clean
− power clean - military press
− deadlift - windmill
− turkish get up (TGU) - high pull
− front squat - around the body
− chest press - single arm row
− lunge - bicep curl
− tricep extension - upright row
− russian twists - side bends
workouts
Kettlebells are now widely regarded as the ultimate training tool for all round
fitness and physical development and are even being used by some
physiotherapists to aid injury rehabilitation.
The main reason that the kettlebell is such a fantastic tool is due to the handle
being outside of the mass of the bell. This creates an extra axis on movements
like the swing and the snatch, making the movement more than just strength
and forcing the body to overcome, absorb and develop the additional
momentum.
A properly executed and balanced kettlebell workout will work every muscle in
the body, and as your confidence grows you can move onto more complex
routines with double kettlebells or heavier weights.
Muscles used:
glutes
hamstrings
erector spinae
lower abdominals
Start position
The bell should be held across the top of the handle and deadlifted from the
floor. Feet should be slightly wider than hip distance apart, spine in neutral,
glutes tight with chest high and shoulders back.
2 – The snatch
The snatch requires excellent co-ordination with explosive power. A difficult yet
when perfected, highly effective exercise.
Muscles used:
glutes
hamstrings
erector spinae
trapezius
deltoids
Muscles used:
glutes / quads
erector spinae / trapezius
deltoids
4 - The clean
The clean is another exercise that requires explosive, controlled power from
the hips, glutes and hamstrings. An exercise in its own right, the clean can also
be used as a safe and effective way to raise a kettlebell to the racking position.
Muscles used:
glutes
hamstrings
erector spinae
deltoids
trapezius
Start position
The bell should be held in one hand as per the single handed swing.
5 – Power clean
As with the power snatch, the power clean utilises power from the thighs to
replace the swing motion.
Start position
The bell should be held in one hand, thumb pointing backwards between the
legs. Back straight, head up.
Lifting phase
The bell should be lowered towards the floor with the back straight, dropping
the backside and bending at the knees. With an explosive drive the bell should
be raised toward the shoulder. Flip the bell over your hand and pull into the
racking position.
Lowering phase
Flip the bell back over and return to the start position. Back should remain
straight throughout, head high, chest up.
Muscles used:
deltoids
triceps
Start position
The bell should be in the racking position.
Lifting / lowering phase
The bell should be driven upwards with the arm held locked and behind the ear
to finish. Return to the front racking position and repeat.
Variations
double press
alternating press
7 – Deadlift
Start position
Stand with feet a little over shoulder width apart, toes pointing very slightly
outwards. Head and chest up, glutes and abs tight and back straight. Take the
bell with a double handed grip.
Muscles used:
glutes
quads
erector spinae
Start position
With your right hand, clean the kettlebell up to the racking position, then press
to upright (or snatch to upright). With the bell in the right hand turn both feet
Start position
Lie flat on your back with your right arm extended vertically, kettlebell in hand.
Lifting phase
Place your right foot on the ground with a bent knee at approximately 45° to
the body. The left leg should be flat on the floor. Left arm should be flat on the
floor, but at 90° to the body. Push or ‘roll’ yourself up so that you are resting
on your left hand. Raise your hips and swing the left leg underneath the body
and with a push of the left hand, into a kneeling position. Regain balance and
stand upright. The right arm holding the kettlebell should remain vertical at all
times.
Lowering phase
Reverse the actions and return to the start position. Place the bell on the floor
Raise the bell with the left hand and repeat the exercise.
Start position
Stand with feet a little over shoulder width apart, toes pointing very slightly
outwards. Head and chest up, glutes and abs tight and back straight. Take the
bell with a double handed grip.
Lowering / lifting phase
Keeping a straight back, bend the knees and sit back whilst lowering the bell
towards the floor. Then drive upwards using the quads and keeping the arms
straight and weight between legs. As you lock at the knees, shrug and upright
row the bell to the chin. Lower the bell to the start position. This should be
slow, controlled exercise.
Variations
Double front squat
Overhead squat
Start position
Lie on your back with a bell in one hand (or as in photo, each hand).
Alternatively one bell with both hands if a heavier kettlebell is being used.
Lifting / lowering phase
Push the bell(s) upwards locking out the arms. Lower and repeat.
Start position
Stand with one foot forward, arm resting on the front knee, with both feet
pointing forwards. Keep your back straight throughout the exercise.
Lifting / lowering phase
Lift the bell, keeping the elbow tight to the body. Squeeze the shoulder blades
together and rotate the trunk.
15 – Lunge
Muscles used:
glutes
hamstrings
quads
erector spinae
abdominals
16 – Bicep curls
Start position
Hold the bell by the horns (or upside down by the horns if preferred) Lock up
core and keep back straight.
Lifting / lowering phase
Curl the bell towards the chest, with no body 'swing'. Return and repeat.
18 – Upright row
Muscles used:
trapezius
deltoids
biceps
19 – Russian twists
Muscles used:
hip flexors
obliques
Start position
Sit on the floor with legs out straight, knees slightly bent. Hold your feet off of
the floor (cross your feet if easier). Hold the bell with both hands in front of
you.
Lifting / lowering phase
Rotate the bell to the side of your body without letting it touch the floor. Lift
the bell back over your legs and to the other side. Try and push the bell behind
your body, again without letting it actually touch the floor.
Workouts
As with all strength or conditioning training, workouts should be preceded by a
proper warm up and pre stretch and followed by a gradual cool down and full
stretch.
1. Deadlift x 15 reps
2. Front Squat x 10 reps each hand or 20 reps both hands together
3. Military Press x 10 reps each hand or 20 together
4. High Pull x 15 reps
5. Chest Press x 10 reps each hand or 20 together
6. Single Arm Row x 10 reps each hand.
Super singles
This workout is ideal for people who have developed good technique with the
major lifts.
Complete the entire sequence on one hand and then repeat this immediately
with the other hand. Rest as required then repeat for 2, 3 or more circuits!
These exercises are the classic lifts and moves that combine
strength, speed, stability and skill to develop total body
conditioning.
www.liamobrien.co.uk