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kettlebell trainingstudent manual

Section 1: introduction to KettlebellS

WhatisaKettlebell?Kettlebellhistory

Section 2: benefitS of uSing KettlebellS

DevelopingstrengthandpowerHypertrophy

MuscularstrengthandenduranceFunctionaltrainingtoolImprovedcorefunction

ImprovedsportsperformanceFlexibilityimprovements

BodycompositionimprovementsCardiovascularimprovements

Furtherconsiderations

Section 3: the Kettlebell liftS

HealthandsafetyconsiderationsWarmupdrillsKettlebelllifts:

•Kettlebellfrontsquat•Kettlebellswing•Kettlebellclean

•Kettlebellone-armshoulderpress•Kettlebellone-armhighpull

•Kettlebellone-armsnatch•Turkishgetup

Section 4: Kettlebell Programme deSign

SetsandrepetitionsguidelinesWarmupandcooldown

MainconditioningsessionAdvancedprogrammedesignCompetenceandcompetition

References

Kettlebells

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introduction to Kettlebells

aims

thisworkshopisdesignedtointroducetheKettlebellasanexceptionalpersonaltrainingtool.ThecoursewillemphasisethepracticaluseofKettlebellsandhowtocorrectlyteachthefundamentalexercisestopersonaltrainingclients

learning outcomesBytheendofthisworkshopthelearnerwillbeable:

describethenatureofKettlebells,theirhistoryanduseasatrainingmediumdescribethehealthbenefitsofKettlebelltrainingforpersonaltrainingclientsandthebenefitsofusingthemforpersonaltrainers.identifythemajormusclesusedinKettlebelltrainingdesignspecificwarmupdrillstoassisttechniquecorrectlyperformandteachthefundamentalKettlebellliftsunderstandhowKettlebelltrainingcanbemanipulatedtomeetdifferenttraininggoalsproficientlydemonstratetheKettlebellswingandsnatch

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introduction to kettlebells

introduction to KettlebellS

Whileconsideredbymanyasamoderntrainingphenomenon“Kettlebells”are,infact,steepedinhistoryandarelongestablishedtrainingtools.TheKettlebellisusedbymanyincludingathletes,sportsteams,mixedmartialartists,strengthathletes,powerlifters,militaryforcesincludingspecialforces,celebrities,personaltrainersandeverydaygymgoers.Kettlebellexercisesor“lifts”areveryeffectiveforvariousphysical fitness goals including developing strength,power, muscle endurance, flexibility, motor skills, afavourablebodycompositionandsomuchmore.

GreatforawholespectrumofclientsKettlebellsprovideatrainingsystemthatishighlyadaptable,cheap,easytolearn,funandquiteunique.ManyKettlebelltechniquescancarryoverintoothertrainingmediumsalthoughformanyoncetheyhaveusedthemandachievedpositiveresults, they become Kettlebell devotees (for some awhole lifestylerevolvesaroundKettlebells).Aswellasbeing able to perform similar lifts as performed withbarbellsanddumbbellstherearemanymoreKettlebellliftsthatcanbeusedtogetgreatresults.

What iS a Kettlebell

AKettlebellisatraditionalRussiancastironweightthatlookslikeacannonballwithahandle;essentiallyaRussiandumbbell.

“Known as a Girya, the Kettlebell is a cannonball with a flat bottom and a handle molded to it. Through history, it became synonymous with strength, so much so that the Russian term for strongman is Girevik or “Kettlebell lifter.” Kettlebell lifting in Russia and the former Eastern Block is an international sport with local, national and world championships.” (Jones, 2005)

Kettlebell parts:

• thehandle• thehorns• thebell

Kettlebell weights

Therecommendedstartingweightformenshouldbearound16kg,progressingto20-24kgormoredependingontheexercise.

Therecommendedstartingweightforwomenshouldbearound8kg,progressingto10-12kgormoredependingontheexercise.

The size of the Kettlebell will also be dictated by the training goal i.e. whetherthegoalistheacquisitionofcardiovascularfitness,muscleendurance,strengthorpower.

Table adapted from Hard-Style (2008)

is it You?AnAverageLadyAStrongLadyAnAverageGentlemanAStrongerthanAverageGentlemanAVeryStrongGentleman

Kettlebell Start Weight8Kg12Kg16Kg20Kg24Kg

Start out with the right Kettlebell!

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Kettlebell hiStorY

The modern day gym packed with futuristiclookingcardiovascularandresistancemachinesisarelativelymoderndayphenomenon.Thesegymsprovideamarkedcontrasttosomeoftheearlygymnasiumsandtheequipmentutilisedwithinthem.

In recent times, there has been a renewedinterestinsomeofthemoretraditionaltrainingtoolsincludingKettlebells.Inorder,however,togetthemostoutofthistoolwemustfirstunderstandsomethingofitshistoryfromitsrootsintheRussianFederationtoitsmorerecentintroductionintheWest.

Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev startedtheirOlympiccareerswithold-fashionedKettlebells.YuriVlasovonceinterruptedan interview he was giving to a Western journalist and proceeded to press apair ofKettlebells. “Awonderful exercise,” commented theworld champion, “…it is hard to find an exercise better suited for developing strength and flexibilitysimultaneously.” TheRussianSpecialForcespersonnelowemuchoftheirwirystrength,explosiveagility, and never-quitting stamina to Kettlebells. Soldier, Be Strong!, the officialSovietarmedforcesstrengthtrainingmanualpronouncedkettlebelldrillstobe“oneofthemosteffectivemeansofstrengthdevelopment”representing“anewerainthedevelopmentofhumanstrength-potential”.

“The elite of the US military and law enforcement instantly recognised the power of the Russian kettlebell.” (Dragondoor, 2008)

OneofthemoderndayproponentsofKettlebellsisPavelTsatsouline(anationally-ranked Kettlebell competitor). Originally born in the formerUSSR Tsatsouline ispartlyresponsiblefortheresurgenceofKettlebelltraining,intheWest.

modern history of Kettlebells

1985firstKettlebellNationalChampionshipofUSSRheldinLipetsk,Russia.InthesameyeartheCommitteeofKettlebellSportwasorganisedwithrules,regulationsandweightcategories.

1970sKettlebellsusedaspartofUnitedAllStateSportAssociationofUSSR.

1962thefirstKettlebellcompetitionrulesweredeveloped.

1960YuryVlasov,aRussianandOlympicweightlifterknownforusingKettlebells,proclaimedthebestsportsmenofthe1960RomeOlympicsandthe‘StrongestManonthePlanet’.

1948KettlebellliftingbecameRussia’snationalsportconsistingof3events:thejerk,thecleanandjerkandthesnatch.

1913RussianmagazineHerculesreports“Notasinglesportdevelopsourmuscularstrengthandbodiesaswellaskettlebellathletics.”

1900sRussiancircuseventsandperformerssuchasLouisCyruseweighteddevices.

1704KettlebellappearedinRussiandictionary(Cherkikh,1994).

Sigmund Klein’s Gym, Times Square, NY

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introduction to kettlebells

Beforetheearly18thcenturyitisdifficulttopin-pointtheexactoriginsofKettlebells.“Bogatirs”isatraditionalRussiantermmeaningextremelystrongorhonourablemenfromRussianhistoryanditislikelythatKettlebellswereusedduringvillagestrengthcompetitionsbetweensuchindividuals.Anothersuggestionisthat theKettlebellswerecreatedasameasuringtooltoweighandmeasuretradingweightsofgoodswhichpromptedmentousethemindisplayingfeatsofstrength. Historically,therearemanyitemsthathavepossiblybeenusedindisplayingstrength;forexample,archeologistshavediscoveredancientGreekdumbbells“halteres”usedinancientGreeksports.ThereisalsospeculationthatKettlebellsorsimilarwereusedbythegladiators.

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benefits of using Kettlebells

benefits of using kettlebells

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benefitS of Kettlebell training

Kettlebells are viewed by many as the ultimate conditioning tool. For personaltrainerstheyprovideaneffective,fun,functionalandadaptabletrainingdevice.

“The “Kettle-Bell” has been for years a very important factor in developing strength, yet the modern weight-lifter rarely, if ever, uses it……I find the Kettle-Bell one of the most useful and fascinating of training apparatus. There are so many apparently simple exercises and lifts one can perform……Possibly another reason so few weight-lifters use the Kettle-Bell is that they can only press about two thirds as much with this form of a weight than they can with a bar-bell. However, those that do use the Kettle-Bell will be more than repaid in development and strength”. (Klein, 1932)

Kettlebells can be used to develop and improve:

• strengthandpower• hypertrophy• muscleendurance• “functional”abilities• corefunction• sportsperformance• flexibility• bodycomposition• cardiovascularfitness

developing Strength and Power

Kettlebellsareconsidered“oldschool”intermsofdevelopingstrengthandpowerbutthroughouthistorytheyhavebeenusedtodisplaystrength.

Russianscientists(VinogradovandLukyanov,1986)foundaveryhighcorrelationbetween the results posted in a Kettlebell lifting competition and a wide rangeof testsofphysical capacity: strength,measuredwith the3power liftsandgripstrength;strengthendurance,measuredwithpull-upsandparallelbardips;generalendurance,determinedbya1000meterrun;workcapacityandbalance,measuredwithspecialtests(Tsatsouline,2005).

Kettlebellexercisespromotenervoussystemadaptationstoincreasestrengthandmobility(Neupert,2007)whiledevelopingmotorskillssuchasco-ordinationandbalance.

grip strengthGrip strength is considered by many as beingsynonymous with overall strength performance.ThethickhandleofKettlebellsdemandsastronggrip,sousingthemisanextremelyeffectivewayofdevelopinggripandforearmstrength.

The value of Kettlebell training to developing astrong grip is well demonstrated by Kettlebellperformer John Brookfield who holds the worldrecord for bending a 20 foot half-inch diameter(12mm)steelbartofitintoasmallsuitcasein29seconds.Johncanalsodo302Kettlebellsnatcheswith a 24kg Kettlebell in the tenminute snatchtest.

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Posterior kinetic chainThere are a number of lifts utilised in Kettlebelltraining that target theposterior kinetic chain.Themainmusclesoftheposteriorkineticchainare:

ErectorspinaeGluteusmaximusHamstrings

Thesemusclesaresomeofthebiggestandstrongestmuscles involved when performing big lifts. Theposteriorchainis importantforsportsperformanceasitisfundamentaltogeneratingforwardmotionandacceleration.Theposteriorchaindrivesperformanceinjumping,sprinting,throwing,kickingandpunching(StaleyandSnideman,2004).

“hip snap”Many of the Kettlebell lifts require the productionof strengthat speed– that is,power.Thesocalled“hip snap” will be a key technique in developingthispowerandwillbeemphasisedduringliftssuchas the Kettlebell swing. The hip area can be seenas the “powerzone”where the forwardmotionandacceleration to effectively perform lifts is generated(O’Shea,1995).

hypertrophy

Hypertrophyisanincreaseinthesizeofskeletalmuscleresultingfromtheincreasedsizeofindividualmusclefibres(RobergsandRoberts,1997).McArdleetal(2001),suggest that the primary driving force that initiates skeletalmuscle hypertrophyis increased muscular tension, typically generated through resistance exercise.Kettlebellsprovidethelifterwiththeresistancethatisnecessarytoprovidemusculartensionandcanbeadaptedtoconformtohypertrophytrainingparameters.

muscle endurance adaptations

Kettlebellliftscanalsobeperformedforahighernumberofrepetitionsinordertopromotegainsinmuscularenduranceandamorecardiovasculareffect.Programmescanbedesigned thatemphasisemuscleendurancebyusingworkout structuressuchascircuits.

“functional” training tool

Kettlebelltrainingisconsideredtobemorefunctionalthanmanyformsofresistancetraining.

“To begin with, kettlebell training systems in general are highly functional. Functional exercises are ones which improve a person’s ability to cope with the demands of their work or sports environment. The functionality of any exercise can be rated based on its biomotor richness. “Biomotor” means “life movement” and so biomotor abilities are those abilities that are necessary for functional human movement in any environment where you must maintain your own center of gravity over your own base of support.” (Chek, 2007)

Muscles of posterior kinetic chain

benefits of using kettlebells

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Manyoftheexercisesinvolveintegratedmovements,thatis,strengtheninggroupsofmusclesratherthanjustoneatatime.Therearealsomanyexercisesthatincludethedifferentplanesofmotion-sagittal(forwardsandbackwards),frontal(side-to-side)andtransverse(rotation).Thelifts,therefore,aregreatfordevelopingwholebodystrengthandimprovingmotorskillsformanyeverydayactivitiesandsports.

improving core function

CorefunctionhasbeendescribedbyElphinstoneandPook(1998)as,

“….the ability of your trunk to support the effort and forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective position.”

Kettlebellscanimprovethefunctionofthecore,sincethecorehastosupportandstabilisethetrunkduringKettlebelllifts.Thisimprovementincorefunctioncanplayasignificantroleinpreventingconditionssuchaslowerbackpain.

improved Sports Performance

ThedynamiccontrolthatisneededtoaccelerateanddecelerateaKettlebellswungatspeedrelateswell tomanysportsandhelps todevelopshoulder/hipstrength,stabilityandflexibility.

“Kettlebells can be swung between the legs. Such deceleration builds powerful hips. Try this with a barbell and see what happens!” (Tsatsouline,2007)

Kettlebells are particularly good atstrengthening and dynamically loading thehip muscles which again relates well tomany movements and sports demands.Their value in improving coordination andagility(Luchkin,1947;Luptain,1973),willalsopromoteimprovedsportsperformance.

flexibility improvements

Having a good static range ofmotionmay be an indicator of flexibility (Cotton,1997)butdoesnotnecessarilytransfertotheflexibilityrequirementsofeverydaymovement or during sports performance (Krearmer and Gomez, 2001). ManyKettlebellliftsarecompletedthroughlargerrangesofmotionthanthoseprovidedbyother trainingmethods.Thiswillbetterencourage themoremovement-basedflexibilitythatweallrequire.

body composition improvements

Chek (2007), highlights the value of Kettlebells in increasing metabolism andstimulatinggreatercaloricexpenditure.

“Training improves body composition: elite lifters have been shown to have consistently low body fat.”(Dragondoor,2006)

cardiovascular improvements

Ingeneral,regularphysicalactivityhasbeenshowntoimprovehealth,lowerbloodpressureandreducetheriskofcoronaryheartdisease.Kettlebell liftsareenergydemandingandcanbeusedtoprovideanoverloadforthecardiovascularsystem.

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Workoutscanbespecificallydesignedtotargetanyoftheenergysystems(creatinephosphate,lactateandaerobic).

Shevtsova(1993)studiedRussianGireviksof3-5yearexperienceandfoundlongtermdecreasesinbloodpressureandheartrate.Averageheartrateof56BPM,improvedrecovery timesandasystemthatwasadapted tobebetterprimed forexercise.

further considerations:

useful personal training tool

TheKettlebellisagreatpieceofkitforapersonaltrainer.Amultifunctionaltrainingtool that is compact, easy to transport, fun, effective and relatively cheap. Theliftingtechniquescaninmostcases,belearntquicklyandtherearemanyexercisealternativesandprogressionsforclientstotry.

Suitable for female clients

Anexcellenttrainingtooltousewithwomenclientstogetalean,welldefinedphysique,withoutdevelopingmuscle mass. Kettlebells, as a form of resistancetraining,areagreatchoice for femaleclients lookingto achieve fat loss.Chek (2005)details thebenefitsof resistance training forwomen in terms of fat losswithoutexcessiveincreasesinmusclemass.Resistancetrainingisalsobeneficialtowomeninincreasingbonedensityandbonestrength.

the Kettlebell lifts

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the kettlebell lifts

section the Kettlebell liftS

UsingKettlebellsrequiressoundtechnique.Liftsareeasytolearnbutcantaketimetomaster.

Warm up exercise “drills” can be used inpreparation for themain lifts. Suchwarmupdrills are an excellent means of introducingKettlebells tobeginnersandwill also improvetechniquewithinthelater,morecomplexlifts.Practiceandcorrectionisthekeytoachievingsound Kettlebell technique. There are alsovarious drills that can help solve techniqueissuesforeachlift.

Good postural awareness is important forsafe and effective Kettlebell lifting; keeping aneutralspineisparamountsincethiswillplaceminimalstressonthepassivestructuresofthespine(ligamentsanddiscs).

“Applying postural work to your kettlebell training will help you learn faster and will assist your development of strength, speed, and stamina….When optimal (or at least, better) posture is achieved, the tonic muscles do their job to stabilise the body, allowing the phasic muscles to focus on what they do best — lifting and moving the bell.” (Caldwell, 2008)

ThecoreshouldbeactivatedonallKettlebellliftstodevelopandaidstability.Thereare various breathing and core activation techniques used by lifters to increasepotentialforceproduction.

PositiveteachingskillsmustbeappliedtoallKettlebellsessions.EncouragetheuseofKettlebellswithoutnegativityordiscrimination,adapttheteachingstyletoeachclient’spreferencesandmakesessionsindividualandfun.

Kettlebell health and SafetY conSiderationS

InitialscreeningaswithanyexerciseregimeisimportantpriortousingKettlebells.AcompletedPAR-Q(PhysicalActivityQuestionnaire)andhealthandlifestyleanalysiswillhighlightanycontraindicationstoexerciseorindicationsforGPreferral.

ThereareafewmorehealthandsafetyrecommendationstoconsiderbeforeusingKettlebells:

• surroundings–performexercisesonaflat,cleanandstablesurfacewith plentyofroom.

• traditionallyKettlebellsexercisesareperformedbarefootbutgymsmay notallowthisduetohealthandsafetyrequirements.Thereisanobvious increasedriskofinjurywhentrainingbarefootifthefloorisunsuitable orifaKettlebellisdropped.Trainingbarefoot,however,aidstechnique onexercisessuchasswings,givestheperformergreaterpropioceptive feedbackandenablesefficient‘rooting’.RootingisaKettlebellconceptof feelingincontactwiththeground,asifthegroundisanextensionofthe body.

• techniqueisoffundamentalimportancewhenexercisingwith Kettlebells,sopracticeisthekey.Onlyprogressontomoreadvanced

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exerciseswhensufficientlycompetentandonlyprogressontoaheavier Bellwhenrepetitionscanbecompletedwitheaseandwithouttechnique beingcompromised.

• ifstrugglingtoperformaKettlebellexercise,anditissafetodo so,droptheKettlebellandmoveoutoftheway.

• usethecorrectweightedKettlebelltoachieveperfecttechnique.Good programmedesignwillensurethatthelifterstartsatanintensitythatis appropriatetotheircapabilities.

• whilestrengthandpowertrainingissuitableforthemajorityofpeople, therearesomeindividualswithconditionsthatwouldprecludethem performingthiskindofwork.Theseconditionswouldinclude:

• hypertension • osteoarthritis/rheumatoidarthritis • pregnancy • severeosteoporosis • obesity

Warm uP drillS

UsingKettlebellswillrequireexcellenttechnique.SomeoftheKettlebellexercisesarewholebody,integratedmovementsthataretechnicallydemanding.

Thefollowingdrillscanbeusedforteachingcorrecttechniqueaswellaswarmingup. The drills will, therefore, introduce some specific Kettlebell techniques andaim to activatemuscles that will be needed during the performance of variousexercises.

bridgeoverview:theBridgeisanexcellentdrilltohelpclientsactivatethehamstringsandglutealmusclesinpreparationforexercisessuchastheSwing.

Primary muscles• hamstrings • glutealmuscles • erectorspinae • core

teaching Points• beginbylyingflatonthefloorinthesupinepositionwithkneesbent,feet flat,toespointingstraightaheadandarmsbysides• activatethecorebydrawingthenaveltowardsthespineandsqueezing theglutes• withthecoreactivatedandglutessqueezed,liftthehipsoffthegroundto formastraightlinebetweenkneesandshoulders• holdandslowlyreturnthehipstothefloor,touchingthefloormomentarily beforerepeating

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the kettlebell lifts

sectionPlanKoverview:adrill thatcanbeused tohelpactivate thecoreandencourageabdominalbracing.Afeelingofconnectingthecorecanalsobeachievedbyactivatingtheglutes.

Primary muscles• core

teaching Points• adoptacompletelyneutralposition–feethipwidthdistanceapart,neutral spine,headinlinewiththespineandelbowsdirectlybelowtheshoulders• holdthebody(inanisometriccontraction)offthefloorwiththecore activated

PreSS uPSoverview:usefulforintegratingthecoreactivationachievedbyexercises,suchastheplank,intomovementsinvolvingthelimbs.

Primary muscles• core • pectorals • deltoid • triceps

teaching Points• taketheplankpositionbuttakethebodyweightonthehandsbyplacing themslightlywiderthanshoulderwidthapart• withthecoreactivatedlowerthebodybyflexingtheelbowswhile maintainingalevelposition• loweruntiltheelbowsreach90degrees• pressthebodyupwardstoreturntothestartposition

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SquatSoverview:anidealwarmupformanyKettlebellexercisesincludingtheSwingasitwillworkthemajorityofthemusclesneeded.

Primary muscles• quadriceps • hamstrings • glutealmuscles • calves • core

teaching Points• feetshoulderwidthapart• bracetheabdominalandbackmuscles• initiatethesquatbyflexingfromthe kneesandhips• lowerslowlytoacomfortableposition(thighsparalleltothefloor)• fromthebottompositionpushthegroundawaykeepingthechestlifted throughouttomaintainaneutralspine• keepthekneesinlinewiththetoesandheelsdownthroughout• returntothestandingpositionwhilstconcentratingongettingthehips forwardandsqueezingtheglutes

Vertical JumPingoverview:amoreadvanceddrillforconditionedclientsthatemphasisesthe“hipsnap”(thedynamichipextensionusedinseveralKettlebellexercises)

Primary muscles• quadriceps • hamstrings • glutealmuscles • calves • core

teaching Points• beginbydroppingintoasquatposition• explodeoutofthebottompositionwithspeedintoaverticaljump• jumphigh• absorbtheimpactforcesoflandingwiththewholefoot.Flextheknees andhipssmoothlybeforeagaininstantlyexplodingoutofthebottom position

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the kettlebell lifts

section Kettlebell liftS

ThismanualcontainsdescriptionsofsomeofthemainKettlebelllifts.Theyareinanorderwhichhelpstoprogressivelyteachthetechniquesneededforeachofthemainlifts.

Eachliftdescriptionprovidesanoverviewoftheliftcontainingsomeofitsbenefitsandspecifictechniqueissues.Thedescriptiondetailstheprimarymusclesusedandtheteachingpointsthatmustbefollowedtoachievesoundtechnique.Alternativeprogressionsandadaptationsareprovidedtomaketheexerciseharder,easierortoworksimilarmusclegroups.AttheendofeachliftisaCommonProblemsandSolutionsboxtofillintohelpyouidentifycommontechniqueproblemsandideastosolvethem.

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Kettlebell front Squatoverview:theKettlebellfrontsquatexercisehasallthebenefitsofatraditionalfrontsquatandisagoodintroductoryexercisetoKettlebellusage.HoldingaKettlebellascomparedtoabarbellkeepstheweightclosertothebodyandclientsmay,therefore,finditeasiertoperform.

Primary muscles•quadriceps • hamstrings • glutealmuscles • calves • core

teaching Points• holdtheKettlebellinastrong“racked”position• feetshoulderwidthapart• bracetheabdominalandbackmuscles• initiatethesquatbyflexingfromthekneesandhips• lowerslowlytoacomfortableposition(thighsparalleltothefloor)• fromthebottompositionpushthegroundawaykeepingthechestlifted throughouttomaintainaneutralspine• keepkneesinlinewithtoesandheelsdownthroughout• returntothestandingpositionandconcentrateongettingthehipsforward andsqueezingtheglutes

alternative optionsAdvanceto“racked”positionofKettlebellDeepSquatsDoubleKettlebellFrontSquatKettlebellLungesOneLeggedFrontSquat(“PistolSquat”)

common Problems & Solutions

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the kettlebell lifts

sectionKettlebell SWingoverview:thisisthefundamentalKettlebellexercise.Itstrengthenstheposteriormusclechainwithinadynamicexercisethatincludesbothaccelerationanddecelerationphases.

The swing has amassive carry over to general activity and sports due tothepowerfulsnappinghipextension involved. It isalsoagreatexercise formasteringtechniques,positionsandposturesforotherexercises.TheswingmustbecompletedwithcompetencebeforeprogressingtoexercisessuchasKettlebellcleans,highpullsandthesnatch.Primary muscles•quadriceps • hamstrings • glutealmuscles • erectorspinae • core

teaching Points• startposition-graspthehandlesoftheKettlebellwithfeetslightlywider thanshoulderwidthapart• inastandingtallpositionswitchontheglutesbutkeepthespineneutral. Whilekeepingthearmslongandtheshouldersrelaxed,lookforwards withthechestopen• loweringphase-starttheswingbyloweringtheKettlebellbetweenthelegs• pushthehipsback,whilealsoflexingtheknees.Continuingtoflexatthe hip–ultimatelyhikingtheKettlebelltowardsthebuttocks• upwardphase-drivethroughtheheelswhilstmovingthehipsforwards dynamically• asaresultofthepowerfuldynamichipthrusttheKettlebellwillarc upwards• keepthearmsrelaxedastheKettlebellarcheightisaconsequenceofthe hipthrust–atthetopofthearctherewillbesome‘hangtime’• makesuretheglutesaresqueezedandthecorebraced• beginthedownwardphasebylettingtheKettlebellnaturallydropbetween thelegs• pushthehipsbacklettingtheKettlebellswingbetweenthelegs.Keepthe chestopen

alternative optionsTowelSwings;OneArmKettlebellSwing;DoubleKettlebellSwing;WalkingSwing;RotatingSwings;AlternatingHands

common Problems & Solutions

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Kettlebell cleanoverview: advancement from the One-Arm Swing incorporating the upperbodytodevelopupperbodystrengthandpower. It is important thatclientsunderstand the top ‘racked’ position of the Kettlebell - a pre-requisite foroverheadKettlebellexercises.

Primary muscles• quadriceps • hamstrings • glutealmuscles • upperback • deltoids • trapezius • biceps

teaching Points• beginaswhenattemptingaKettlebellSwing• ratherthanarchingtheKettlebell,cleanituptotherackedposition bybringingtheKettlebellupverticallyclosetothebodyusingthepower generatedfromthehipsasthearmstaysloose• leadwiththeelbowtodothisthendynamicallywhiptheelbow underneaththeKettlebelltogainaverticalforearm(keepthewriststrong). AllowtheKettlebelltowraparoundtheforearm• theKettlebellshouldbeclosetothebodyinthe‘racked’positiononthe outsideoftheforearm(keepthebodystrong)• inthispositiondonotrelaxorlettheKettlebelldropawaytotheside• toreversetheactionlettheKettlebelldropintowardsthemidlineofthe bodywhilesimultaneouslybringingtheelbowoutandhigh

alternative optionsKettlebellSwingDoubleKettlebellCleanKettlebellCleanandPress

common Problems & Solutions

‘Racked’ position

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the kettlebell lifts

sectionKettlebell one-arm Shoulder PreSSoverview:averyeffectiveupperbodystrengtheningexercisethatworkstheshoulderthroughagoodROMandincreasesshoulderstability.

Primary muscles• deltoids • triceps • uppertrapezius • latissimusdorsi • core

teaching Points• startwiththeKettlebellinastrong‘racked’positionwiththefeetwell grounded• presstheKettlebellupvertically,keepingtheforearmverticalandthewrist fixedthroughout• straightenthearmwiththepalmofthehandfacingforwards• stabilisetheshoulderandcontractthetricepssothearmisstraight• lowertheKettlebellundercontrolandpullitbackintothe‘racked’position

alternative optionsDoubleKettlebellShoulderPressFrontSquattoShoulderPressKettlebellLongCycle

common Problems & Solutions

Overhead position

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Kettlebell one-arm high Pull (pre-requisitetotheSnatch)overview:aneffectiveexerciseinitsownrightandacontinuationfromtheKettlebell Swing. Also an excellent drill for helping to teach the KettlebellSnatch(apre-requisitefortheSnatch).Workingtheupperbackmusculaturedynamically is valuable for developing upper body endurance, strength orpower.Usefulforthrowingsportsandmartialarts.Toavoidshoulderinjuriesitisimportantnottoperformthisexerciseinthesamewayasanuprightrow-themovementinsteadcomesfromthelowerbody.

Primary muscles• quadriceps • hamstrings • glutealmuscles • rhomboids • trapezius • latissimusdorsi • biceps • deltoids(pectoralsandtriceps)

teaching Points• thepullisanextensionoftheKettlebellSwingbutatthetopofthearc ontheSwingcontinuethearcslightly• astheKettlebellreacheschestheightdynamicallyretracttheshoulder girdleandinafluidmovementpulltheKettlebelltowardsandtothe outsideoftheshoulder• keeptheshouldersrelaxed,theforearmstraight,thewristfixedandbody strong• keepthemovementgoingbypunchingtheKettlebellforwardsand reversingtheactionwhiledroppingintoastableKettlebellSwing

alternative optionsKettlebellSwingDoubleKettlebellHighPullKettlebellSnatchLungeStanceOneArmRowsRenegadeRows

common Problems & Solutions

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the kettlebell lifts

sectionKettlebell one-arm Snatchoverview:theultimatewholebodyKettlebellexercisethatistechnicallyverydemanding.AcontinuationoftheKettlebellSwingandHighPull.OftenusedasatestofKettlebellcompetenceandstrength.Primary muscles• quadriceps • hamstrings • glutealmuscles • rhomboids • trapezius • latissimusdorsi • biceps • deltoids • pectorals • triceps

teaching Points• begintheSnatchbyperformingaone-armswing• utilisethe“hip-snap”togetthearcoftheBellhighbutatthetopofthe arccontinuetomovetheKettlebelluptoaverticalarmposition• useanalmosthighpullactionbybendingthearmfollowedbyafast verticalpunchupwardstofullystraightenthearm• useafast,smoothactiontocatchtheBellatthetopandpreventitfrom bangingtheforearm• pause,lookingforwardswiththearmstraightnexttotheearandtheshoulderstable• fluidlylowertheBellsoitdropsdownbetweenthelegs

alternative optionsDoubleKettlebellSnatchKettlebellHighPull

common Problems & Solutions

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turKiSh get uP (tgu)overview: an all over functional body conditioning/strengthening exercise.Targetsmostmusclesofthebodybutparticularlygoodfordevelopingthecoreaswellasshoulderstrength,stabilityandrange.BelowisasetprocedurefortheTGUbuttraditionallytheTGUisjustgettingupfromalyingposition.

Primary muscles• alloverbody/core

teaching Points• startinafoetalpositionwithbothhandsontheKettlebellhandle• rolloverontothebackkeepingtheBellclosethendrivethearmwiththe Bellupabovethechestintoastraightarm,position.Theotherarmshould moveouttotheside• lookattheKettlebellthewholetime• flexthekneeonthesamesideastheKettlebellwiththefootplanted• situpkeepingtheKettlebellarmverticaluntiltheemptyarmisstraight• liftthehipsandmovethestraightlegunderneaththebodyintoalunge position,againkeepingtheKettlebellarmverticalandlookingatthe Kettlebell• wheninalungepositionlookforwardsandpushuptoastandingposition• reversetheactionsundercontroltothestartposition

alternative optionsBreakdownTGUintoseparatesections/exercisesKettlebellWindmills

common Problems & Solutions

Kettlebell programm

e design

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kettlebell programm

e design

section Kettlebell Programme deSign

Effectiveprogrammedesignisakeyskillrequiringthedesignandimplementationofaseriesoflogicallyprogressivetrainingphases,witheachphasebuildingonthefoundationofthepreviousone.Whendesigningtheprogrammeconsiderlifestyle,timeavailable,trainingstatus,environment,equipmentavailable,likes/dislikesandtheobjectivesoftheclient.

Programmescanbespecificallycreatedtomeetthedemands of each client and achieve their desiredhealthandfitnessobjectives.

The ‘resistance training progression pyramid’above shows the various types of training goalsthat Kettlebells can target. Workouts can also bespecifically designed to stress each of the energysystems(i.e.creatinephosphate,lactateandaerobic)bymanipulatingprogrammevariables.

Set and reps guidelines

Guidelinesexistfordifferingtypesoftraininggoals.ThesecaneasilybeappliedtoKettlebelllifts.However,someliftsaremoredynamicorexplosivethanotherssomaybesuitedtocertaintraininggoalsi.e.power.Exerciseselectionistherefore,animportantfactortoconsiderintrainingforspecificgoals.Thetimeundertensionofmusclesduringparticularliftscanalsobeusedtodeterminethelengthofsetstoconformtovarioustraininggoals.

Warm up and cool down

Anappropriatewarmupfortheclient,environmentandtrainingsessionmustbecompletedtopreparetheclient’sbodyfortheliftstofollow.Itshouldconsistofapulseraiser,dynamicstretchesandwarmupdrills.Likewiseacooldownmustbeincludedtoreturnthebodytoarestingstate.Thisshouldconsistofapulseloweringactivityandappropriatestretchestomaintainordevelopflexibility.

Power

Strength

Hypertrophy

MuscleEndurance

Sets and Reps Guidelines Adapted from Baechle and

Earle (2000)

training goal

intensity

load as % of 1 rm

reps / duration

recovery between sets

Sets per exercise

frequency per muscle group

Strength

High

>85%

1-5

3-5mins

2-6

1-2xperweek

hypertrophy

Moderate

67-85%

6-12

1-2Mins

3-6

1-2xperweek

endurance

Low

<67%

12+

30-60seconds

2-3

2-3xperweek

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main conditioning Session

basic program design rules:• complexmovementsearly(compoundexercises)• largemusclegroupsfirst• balancedmusclegroupselection• synergist/fixatorslast(isolation)

note:forKettlebellbeginnersjustusingtheSwingmaybethefirststeptousingKettlebells.ExistingexercisescanbeincorporatedintoaKettlebellroutine.

example of a basic whole body muscular endurance Kettlebell routine:

exercise

CV:Walktojog

Speed/rpm

4-9kph

incline/level

RPE

duration

5mins

Warm uP

notes

Flexibility:alloverbodydynamicstretchesof8-10repseachDrills:Squats,Bridge,Plank,PressUps

main SeSSion

exercise

DoubleArmSwings

One-ArmKBPress

KBFrontSquats

One-ArmKettlebellRows(LungeStance)

TurkishGetUp(TGU)

Weight Sets x reps

2x12-20

2x12-14

2x12-14

2x12-14

1x6-12

rest

30-60sec

30-60sec

30-60sec

30-60sec

30-60sec

notes

Canalsobedoneinacircuitformat

exercise

Jog-walk

Speed/rpm

9-4kph

incline/level

RPE

duration

5mins

cool doWn

notes

Flexibility:Alloverbodystretchroutine

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kettlebell programm

e design

section

32

advanced Programme design

Whenwriting programmes there aremany options for the personal trainer fromdesigningsplitroutines,usingmovementpatterns(push,pull,squat,oneleg,bend-to-extendandrotate)andconsideringplanesofmotion,toapplyingtrainingsystems,suchas‘supersets’,toincreasetheintensityofworkouts.Duetotheversatilenatureof Kettlebells the trainer can also use them in grouppersonal training or circuittraining sessions. Periodisation can also be easily implemented using Kettlebellprogrammes.

example of a Kettlebell conditioning routine for the more advanced client:

example of a Kettlebell strength routine:

main SeSSion

exercise

OneArmKettlebellSnatch

FrontSquattoPress

RenegadeRows

Multi-directionalLunges

Weight Sets x reps

3x5eacharm

3x10

3x5eacharm

3x5eachleg

rest

1min

1min

1min

1min

notes

Completeinsupersetfashionwith1minrests

Completeinsupersetfashionwith1minrests

main SeSSion

exercise

Clean,Squat&Press

Snatch

TurkishGetUp(TGU)

Weight Sets x reps

3x5

3x5

3x4

rest

3mins

3mins

3mins

notes

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competence and competition

Thebasictechniquesfortheliftscan,inmostcases,beobtainedquicklybutperfecttechniquecantakemuchlongertomaster.

ItwastraditionaltocompeteatRussianfestivalsusingKettlebellliftsbuttothisdaythereareanumberofcompetitionsforKettebellsinvolvingvariousweightcategories,agesanddisciplines.BelowisanexampleofaliftingcompetitionoutlinedbytheInternationalUnionofKettlebellLifting

modified example of the international union of Kettlebell lifting competition:

by the end of the workshop the trainer must show proficiency in the Swing and Snatch:

Men

Men

Women

5teamrelay

lift

Snatch

LongCycle

Snatch

Jerk

time Period

10mins

10mins

10mins

15mins3minseach

Kettlebell kg no. of reps

learner name:

exercise

Swing

Snatch

competent comments

Workshop leader:

references

www.samsonscroll.com/aboutjohnbrookfield.html

www.naturalstrength.com/

www.dragondoor.com

http://giri-iukl.comInternationalUnionofKettlebellLifting:

Baechle,T.R.etal(2000).AnaerobicExercisePrescription.InEssentialsofStrengthTrainingandConditioning(T.R.BaechleandR.W.Erle,ed.)pp.393-425,HumanKinetics.

Caldwell,J.(2008).TheKettlebellPosture,RKC.Dragondoor.

Chek,P.(2007).Kettlebells“Ring”True.TheChekInstitute

Chek,P.(2005).TrainingJaneNotTarzen.TheChekInstitute

Cotton,R.T.(1997).TestingandEvaluation.InACEPersonalTrainerManual(R.T.Cotton,ed.)AcePublishing

Elphinston,J.,&Pook,P.(1999).Thecoreworkout–ADefinitiveGuidetoSwissBallTrainingforAthletes,CoachesandFitnessProfessionals.Publishedbythecoreworkout

Heyward,V.H.(2002).AdvancedFitnessAssessmentandExercisePrescription.4thEdition.HumanKinetics.

Jones,B.(2005).AnIntroductiontoKettlebellTraining.PTontheNet

Klein,S.(1932).TheKettleBell.Klein’sBell,1,(11).

Kraemer,W.J.,&Gomez,A.L.(2001).EstablishingaSolidFitnessBase.High-PerformanceSportsConditioning(Foran,B.ed.)HumanKinetics.

Lauren,B.(2006).TheNeedtoTrainLikeaMan,EspeciallyifyouareaWomen,RKC.Dragondoor.

McArdle,W.,Katch,F.,&Katch,V.(2001).ExercisePhysiology:Energy,NutritionandHumanPerformance.5thEd.Lippincott,Williams&Wilkins.

Neupert,G.(2007).WhatistheRKCSystem,RKC.Dragondoor.

O’shea,J.P.(1995).QuantumStrengthandPowerTraining:GainingtheWinningEdge.Patrick’sBooks,Corvallis,QR.

Robergs,R.,&Roberts,S.(1997).ExercisePhysiology:Exercise,PerformanceandClinicalApplications.Mosby.

Staley,C.,&Snideman,k.(2006)PullingYourChainForMassiveGains!,SameButDifferentVolume1.T-Nation

Tsatsouline,P.(2008).WhichKettlebellShouldIGet.Hard-Style,5(2).

Tsatsouline,P.(2007).BuildingMusclewithKettlebells.PTontheNet

34

Tsatsouline,P.(2007).RKCInstructorManual.DragonDoorPublications,Inc.andTacticalStrength.IncSt.PaulUSA

Vinogradov,G.P.andLukyanov,M.T.WeightliftingYearbook.1986

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