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Secrets of kettlebell Mastery

Kettlebell techniques for Strength

Kettlebells are the implement of choice forĀ  me and anyone I train when we need efficiency and strength with added cardio.

There are many, many videos and training tutorials about the nature of kettlebell technique and skill but many miss the nuances of kettlebell technique.

Kettlebell swing technique is important. Due to the kettlebells’ nature, the mode of function and the plyometric base of use, kettlebells are a highly technical mode.

Many exercisers, seeking a great challenge, will look up any kettlebell trainers’ videos and then mimic the moves with verbal, video or even written cues. And considering the number of kettlebell verifying bodies, you might think there is ample chance to learn the perfect form. Form which is in demand due, again, to the mode, rep count and multi-join angle of kettlebell moves.

Yet, with the many coaches certified in, as Hardstyle, RKC 1 or 2, house certifications might not comprise the totality of tutorials and videos accessible by mainstream lifters.

I do have to emphasize, I am not RKC or any other kettlebell certification, certified. My CSCS and 18 years of experience are for more expansive as far as physiology and prescription within corrective exercise are concerned. So too is my Pilates certification. In fact, I learned kettlebell techniques from a fellow coach in 2007 in exchange for boxing teaching. He taught me everything about kettlebells as a RKC 2 certified trainer.

This training was corroborated many times, but in 2016 specifically with another RKC 2 coach who worked with me for an hour and cosigned my skill.

As a relative outsider (not certified) and heavily in the field of coaching, I have found there a nuances which people miss when swinging.

This tell me coaches are ill-informed to prepare trainees in perfect technique often. As a result compensations and injury, especially in the knees and lower back, can evolve from poor usage brought on from weak coaching.

Here is the nature of using kettlebells. We cover 6 moves:

  • 2 arm swing
  • 1 arm swing
  • Racking
  • Cleans
  • Snatching
  • Dual swinging

2 Arm kettlebell Swing

  • Loose grip on bells with less than four fingers or four exactly
  • Belly height
  • Snap the hips from “hinge” instead of squatting and lifting the bell

1 arm kettlebell swing

  • Grip the bells on the closer half of the handle
  • Point your thumb toward you and spin the handle so it bifurcates your torso
  • Rotate the palm so it’s parallel to the floor.

Racking

  • Elbow should be in line with your knee
  • Slightly bend the knee about 10% but keep your spine straight
  • Thumb at chin height.

Cleaning

  • Throw the elbow behind your body on the way up
  • 180 degree rotation of the wrist
  • Toss the bell from the rack – clean into a swing

Snatching

  • Throw the elbow up and then punch straight up with locked out triceps
  • Knee bend is useful at the top
  • Toss into next swing to snatch

Dual swing

  • Grab with thumbs together closely – on each bell
  • Widen the feet with a natural foot position
  • Snap the hips and rotate the wrists

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