Kettlebell training is one of the more popular “new” mediums to the iron game in the last decade. Of-course, the term “new” is not appropriate as kettlebells have a long and storied place in the iron game.

The relatively recent rise in popularity of kettlebells is, without question, due to some of the most brilliant marketing this industry has ever seen and few others would be as successful. Wrapping the kettlebells marketing efforts around it 18th-19th century Russian history, the medium has gained a foothold in the U.S. market and expanding worldwide. Though other older mediums have similar benefits, none has captured the interest the public’s eye and once dark imagery of the kettlebell has made its way into the cozy confines of fat loss classes and available in oh-so divine colours to suit your test.

Though this upsets the applecart of a dumbed down industry that is more than happy to play snake-oil salesmen to this era’s market, no training medium is the panacea. All training mediums have value and while kettlebells are highly useful, notions that they are a magical cure-all need to be dispelled. They can serve a fine purpose, promote some important movement patterns and are important for all fitness professionals to understand how to use but will not magically shed fat, build muscle or any other claim adjective laced sales pitches make. Everything from poorly directed studies, claiming superiority as a fat loss medium, to avoiding concussions with their use to an endless parade of “guru’s” proclaiming long-duration sets of a half-hour or more as plagued its true value.

Though my commentary is towards the marketing, dubious claims and poor coaching, as a medium it has significant value. On the positive front, kettlebell training is obviously highly transportable, promotes propulsion of the hips and has an extremely steep learning curve. Each of these points serves notice that a training professional needs to be able to teach and promote the use of kettlebells to their clients and give them the option of using the medium. Additionally, it is only responsible of me to note that given the mediums popularity to teach proper kettlebell protocols to dedicated professionals.

The latter point is the great weakness within the kettlebell world and while marketing claims can be annoying, poor quality teachers create an endless series of injuries with their clients that can lead to very long-term problems. Though repetitious and it will annoy those who live off the avails of erroneous claims, for kettlebells to truly grow and be used to their maximal benefit, they first need to be taught properly.

I personally do not eschew to the promotion of kettlebell training as a sport just as I do not Olympic weightlifting or Powerlifting when I teach, say Squatting to the everyday individual. Though it is naturally within every individual’s right to do so, sports based upon limited movements, with high volumes are prone to repetitive stress injuries and require significant ancillary work to reduce risks. I stress this point because in the teaching of kettlebells, many have promoted endless series or repetitions without realises the obvious problems this can cause. Amongst the many “key points to consider”, this resides at the top.

The first movement in kettlebell lifts is the Swing. Keeping my explanation, purposely brief in order not to distract or overly complicate matters, the legs and hips are the source of power in the movement. My approach to the movement is vastly differently from others because I do not use the back as a lever, nor break the “neutral” back position and drive the load with power through the hips.

Learning first with two hands first, grip the ball overhand with feet one, one-half times shoulder-width apart. Weight should be evenly distributed on the feet, not rolled to the outside and toes pointed directly ahead. Stand upright with shoulders pinched back into a proud chest. Stand tall. To initiate movement, push buttocks back into neutral back position, which will “load” the hamstrings.

In the second phase of the movement, unleash the hips, vigorously driving the hips through with gusto, thus carrying the ball upwards to eye level or higher. The peculiarity of the lift is that although the weight is the hands, the impetus is via the legs. At the apex of the movement, the individual should be upright and without lean backwards, effectively in the starting position but with the ‘bell raised.

As noted within the “Renegade Concepts of Training”, accepting and re-directing force is integral and thus as the weight comes down, ensure you are not forced beyond the neutral back position. Accepting the weight down to the point you are “flowing” back with it, as it approaches your starting position, with soft knees, immediately redirect it forward in repeat of the second phase. Continue towards desired repetition range, typically in the twelve-to-fifteen range, ensuring posture is optimal.

In subsequent parts of “Kettlebell Training”, proper technique will be reviewed and how it can be used in a variety of training regimes.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

prepared by John Davies, all photos from Renegade Training’s “18E – Kettlebell Fundamentals“

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