The renaissance of kettlebells has brought a number of claims to the market, each exalting the mediums use but in the bravado-laced sales pitch tends to filter out the true vale of the vehicle from the storyline. Kettlebell training is a superb tool, that is obviously quite transportable and as a resistance training method, when taught properly, has a steep learning curve. Contrary to any number of ridiculous suggestions, it is not the panacea but instead an important tool in a training professionals arsenal and should clients enjoy the use of them it needs to be taught properly.

Stressing the final point of “being taught properly”, the vast wasteland of kettlebell training is both improper and lacks knowledge of proper teaching methods. Should a teacher, in any subject matter require thousands upon thousands of repetitions of a common skill, i.e. a kettlebell swing in this case, it is not the fault of the student but evidence of an inappropriate method of schooling. All movements within Kettlebell training have a few clear trigger points and if not properly, the student should be able to accomplish the task within a short period-of-time. At no time, should students require endless repetition as it is merely serves notice of an inability to teach, the failing grade of the teacher themselves and promotes situation whereby and injury can occur.

Kettlebells are not a movement where the back is a “hinge” and in virtually every situation exercises are compound in nature, thus requiring power generated from the legs. While the Kettlebell community is oft to point out the superiority of the genre to promote fat loss, the fact is has to do with total body resistance movements and not the medium itself. Though that will ruffle the collective feathers, the fact is if individuals were doing the similar movements with an Olympic bar, the impact would not be materially different in either direction. However, returning to the prior note, if clientele enjoy the medium, training professionals should know how to use and teach proper use in the time sensitive manner.

One of the most effective overall pattern’s within Kettlebell training makes use of complexes. This allows for a wide assortment of exercises to be linked together and when designed properly by a professional, promote harmonious movement in an efficient setting. Once an individual has captured the notion of movement generated through the hips, as in the Swing and has established proper form in the Power Clean and Split Jerk, it is time to move on the Front Squat.

In performing the Kettlebell Front Squat, it is similar to the classic Olympic style, except that the “rack” position of the barbell version sees the ‘bell rests along the deltoid, outside portion of the bicep. In this manner, a strong core and upper back pushes the elbows upward to stabilize position. As opposed to having the elbows turned under the bar as in the barbell style, the kettlebell rests comfortably on the deltoid region with a firm, taunt back maintained throughout the movement. Initiating the movement, with feet underneath hips and turned out slightly, push the buttocks back and you fold into a deep squat position to rock bottom. Ensure the trunk is stabilized at all times and once at the bottom, drive feet into the ground, while squatting up to a standing position. Naturally, the greatest limitation to this is loading because for even the moderate level lifter, two large kettlebells will not be sufficient weight and the individual will need to make use of additional resistance, i.e. a weighted vest, imperfect situations (crashing ocean waves), or as per our next in the series, utilize complexes.

prepared by John Davies

photos supplied from Renegade Training’s “Deuce’s Wild”