Kettlebell Training
The Swing
The swing is the foundation of kettlebell training, it comprises all the skills essential in many other kettlebell drills particularly the "Hip Thrust". It's an incredibly lower body strength builder, fat burner and conditioner and as a stand alone exercise it is far suprior to many other sophisticated strength and conditioning programmes. The swing maximises muscular endurance of the core which is fundamental in the prevention of lower back pain and injury. The swing is where it all begins.
The Snatch
The snatch is known as the "Tsar" of the kettlebell drills, it is a tremendous display of athleticism, it will hit every muscle in the body and force you to use multiple energy systems simultaneously. It will build a powerful and strong back, legs, core, develop outstanding cardiovascular fitness, an iron like grip, unwaivering willpower and an immense lactate threshold, otherwise known as pain tolerance. It gives you an mazing sense of your own power and strength.
The Turkish Get Up
The Turkish get up is a dynamic drill that works the entire body, it is another in the series of grinding drills. It is excellent at building core strength, shoulder stability, flexibility and functional movement as you are moving from the ground to an upright position against the resistance of a kettlebell. It teaches balance, co-ordination, mental focus and is incredibly challenging making it almost addictive. The body loves the TGU.
The Windmill
The windmill combines flexibility and stength training in one move, it has been likened to "yoga with weights" and can be a refreshing break from the highly intense dynamic kettlebell drills. It is an opportunity to really still the mind and fully connect with the body. It is almost graceful in its execution, you will literally walk taller after performing a set of windmillsThe Clean
The clean serves two functions in kettlebell training, it is an excellent conditioning exercise in its own right and it is used as a means to get the kettlebell safely into a position to perform a variety of other drills. This position is called the "Rack" and is an excellent way of holding the kettlebell in position for an extended period of time without fatiguing or injuring the shoulder. It is quite a challenge to master but once achieved it really opens up the possibility of connecting up a string of drills in a flowing motion creating a circuit unlike anything you can do with freeweights.
The Front Squat
The front squat is an outstanding leg strength and flexibility developer. If you want strong legs for running, jumping, kicking or just about any sport then you have to squat. The front squat performed with a kettlebell is far safer and less brutal on the wrist than a barbell front squat and allows you to squat far deeper developing strength and flexibility in a full range of movement and which contrary to popular belief is actually much better for the knees. The front squat is a must in your kettlebell repertoire.