Kettlebells - dynamic exercises

The Swing

There are two arm and one arm variations here. Practice the two arm until you get used to the technique.

Stand with feet parallel, roughly shoulder width apart, the weight between your feet. Bend your knees slightly and fold at the waist, keeping the spine straight and grasp the handle with both hands. Look forward (this will prevent you curving the spine backwards) and then straighten the legs. As you do this the weight will swing forwards and up, anywhere from 90 degrees to the body to 180 degrees. When the weight has reached its highest point, control its descent back through the same arc it made on the way up. Pay attention to keeping the back and arms straight, and of course bend the legs again when you get low enough. Keep the weight off the ground and once it has swung out behind you, that's one repetition completed so use the momentum and keep going! (The weight shouldn't touch the ground again until you've finished your set).

Keep the arms and back straight and tense the muscles in the lower back, the abdominals, the backs of the legs, even your buttocks as you come up. Sounds strange I know, but remember this is not like using gym equipment where one muscle group is supported and relaxed while another works - instead your whole body is sharing the load so these muscles are needed for support. It gets easier with practice, believe me!

Exactly how far up the weight goes will depend on how heavy the weight is and how much effort you put into each swing. Be aware that if the weight is approaching the 180 degree point it's quite likely to flip over and hit you on the back of the forearm. If your grip isn't tight enough this could mean you bend your arm and drop the weight on your head - definitely not part of the process! Likewise, never "go with" the weight - never, never bend the spine backwards - far better to drop it if you can't hold it - the momentum should carry it behind your head, but move forward because there is no guarantee you are clear of the weight. Head injuries are a risk here so until you're totally confident of your ability to control the weight avoid swinging it anywhere near 180 degrees.

How many repetitions?

As many as you like. If you can't manage at least 5 the weight is probably too heavy for you. Generally I like to do say 30 or 40 two arm swings then 20 one arm swing for each arm. Swings are an ideal way to start a kettlebell session.

first image of swing exercise second image of swing exercise third image of swing exercise
Above left to right:
Swing the weight back to get going, then straighten the legs and up will go the weight. By the time weight gets to 90 degrees you should be standing up straight (it appears I am leaning but my garden does slope quite badly. Try to practice on the flat if you can).
image of one handed swing exercise

Left: The one arm version is the same but with, surprise, surprise, one arm. I prefer to have the non lifting arm at the waist rather than flapping around in the air, but do whichever suits you.

Right: Side view of two arm swing. Note the back is kept straight and the shins are as close to the vertical as possible. Aim to do this with all these dynamic kettlebell exercises.

 side view of swing exercise
Follow this link for a video clip of this exercise: logo for videos

Kettlebell exercises - The Clean

Start in the same position as for the one arm Swing with the weight between your feet and legs slightly bent. Again keep your back straight throughout. Grip the weight's handle then straighten up from the legs, but instead of swinging the weight forwards bring the weight straight up in front of your body keeping the elbow high. When the weight gets to chest height dip the elbow down. The weight will continue going up and it will flip over onto the back of the forearm. Finish with the weight at shoulder height as shown below.
first stage of clean exercise left to right: Don't let the wrist bend backwards. Notice how even in the finishing position the back of the hand and forearm make a straight line. second stage of clean exercise second stage of clean exercise

The key here is grip and forearm strength. You need a strong grip on the handle to control how hard it hits the forearm, and you should keep the wrist straight. If your upper arm gets sore use a lighter weight or do the grip curls to improve your grip. Avoid hunching up your shoulders. As with all kettlebell drills use as many muscles as you can find to provide a stable platform to support the exercise.

Complete the exercise by reversing the movement, i.e raising the elbow until the weight flips back, handle pointing skywards again, and lower the weight down the front of the body, folding at the waist, keeping the back straight, bending the legs. Either lower the weight down to the ground before starting again or leave it hanging a few inches above the ground, (which takes slightly more effort but may help you get into a smoother rhythm).



Reps: This is slightly easier than the swing and so again aim for at least 10 reps, probably aiming for around 20 per side.

Next section describes two more dynamic kettlebell exercises, the Clean and Jerk and the Snatch. In case you're wondering how chunky these kettlebells get, in all these pictures I'm using an 11kg bell, although I often use a 16kg or 25kg. Don't forget I've worked up to this size over several months, so consider my advice on what size weight to start with in the equipmentsection.

A quick reminder here that I am not a medical professional or qualified trainer in any form of exercise. Use these descriptions at your own risk - I take no responsibility for any injuries. See my disclaimer

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