KETTLEBELL BASICS

THE KETTLEBELL SWING 

1.Stand straight with your legs shoulder width apart.

2.Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily.

3.Try a light kettlebell first. Let you arms hang loosely and raise the weight with both hands over your head and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the kettlebell using power thrusts from the hip, thigh, and lower back muscles.

 

 

THE TURKISH GET-UP….
 

1.Lie on the floor, in a supine position (i.e. face up), next to an appropriate size kettlebell.

2.Use both hands to press the kettlebell vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the kettlebell.

3.Post your foot close to your buttocks (same side as your working arm.)

4.Push off the posted foot and roll over touching the knee of that leg to the ground.  As you gain strength and flexibility in the shoulder, you can roll further prone – almost touching your hip bone to the floor as well as your knee.  Be sure to keep your eyes on the KB.  Rest your head on the supporting arm.  

5. Be sure to keep your working shoulder low, pulled into the socket throughout the movement, and the elbow locked.

 

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