| Ketllebell Training by Nathan Donahue November 12 2004 -------------------------------------------------------------------------------- Russians have been using kettlebells for countless generations because they are an inexpensive and extremely effective way to get in shape, improve athletic ability and stay in good health. “Repetition kettlebell lifting is one of the best tools for all around physical development. Voropayev (1983) observed two groups of college students over a period of a few years. A standard battery of the armed forces PT tests was used: pullups, standing board jump, a 100m sprint, and a 1K run. The control group followed the typical university physical training program which was military oriented and emphasized the above exercises. The experimental group just lifted kettlebells. In spite of the lack of practice on the tested drills, the KB group showed better scores in every one of them!”1. Hi-repetition kettlebell workouts increase your metabolic rate dramatically because the workouts cause your heart rate to skyrocket. The body composition effect is so dramatic for kettlebell users because they gain muscle at the same time. Kettlebell competitors have physiques resembling sprinters or gymnasts, strong and lean. Your workouts will feel more like wind sprints than long distance running. Every athlete who competes in sports that demand explosive power knows that Olympic lifts build explosiveness better than any other form of training. The problem is that proper coaching and equipment is often to expensive. Kettlebells are the people’s Olympic lifting tool. You can do Olympic lifts with them and not have to worry as much about form because the weight is lighter and it follows a more natural range of motion. Explosive power is important for passing power, starts, finishing, and changing direction. These are the major exercises used in kettlebell workouts: Swing Before any other movement can be practiced, the swing must be mastered. This exercise works almost every muscle group of the back, torso and legs. Snapping the hips is fundamental to this exercise. Pick up the kettlebell with both hands, bend knees slightly, arch back, keep your head up, and your weight on your heels. Swing the bell back between your legs. The weight should remain on your heels and your shins should remain vertical.The bell should pull you back and stress your hamstrings. The knees must not project forward because the hips need leverage to swing the bell forward. Snap the hips by contracting the glutes explosively, this motion is similar to a vertical jump. Try to jump up and at the same time project the bell straight ahead with the power of your hips. - The height of the pull can vary from your waist to overhead You may end up on your toes at the apex of the movement, that is fine as long as you land on your heels. Never lean back when the bell is overhead. Let the bell fall back between your legs and then immediately swing the bell again. Once you have mastered the two arm swing, feel free to try one arm swings. Under the Leg Pass This drill works the midsection as well as the grip. Lift a kettlebell and start passing it between and around your legs in a circle 8 pattern, and reverse. The weight stays mostly on your heels. Breath with each transfer of the weight from one hand to the other. Make sure your back is arched the entire time. Clean In this movement you lift the kettlebell from the ground to your shoulder in one “clean” movement. It will work everything the swing does and put an emphasis on trap and shoulder size. Pick up the bell in the same manner as you would for the swing. Swing the bell back and then immediately towards your shoulder. Right before the iron has hit your shoulder, quickly dip your knees and get under it. Make sure you tighten/flex your wrist as the bell impacts on your shoulder and forearm. This will prevent your shoulders from getting smashed and make your forearms stronger and bigger. If the drill is done correctly, you should barely feel the impact. Good technique will result in pain free shock absorption. It is also important to bring your elbow down low and against your ribs. This will protect your shoulders. Do not lean back. Brace your glutes and abs on impact. Drop the kettlebell between your legs and repeat the movement. Military Press Clean the bell to your shoulder Tighten up your entire body, especially your abs and glutes. Push your shoulder and elbow as low as possible before starting the movement. Lean slightly away from the bell and get your hips under it. Do not lean back. Do not press the bell straight up. Push outward with your elbow while keeping your forearm vertical. Push the weight away from your body. Squeeze the bell as you press it and remember to keep your wrist tight. Lock the weight out at the top to strengthen the joints. Exhale, inhale, then slowly bring the weight down. Pull the bell down to your lat to make sure the shoulder is never in a shrug position. (This will make the shoulders work harder). Snatch Because of the tremendous power that must be generated to throw the bell up, and then stop it on a dime, such a light weight will feel incredibly heavy. Just like the swing and clean, your legs and torso will improve, but this movement puts special emphasis on your traps and upper back as well as stretch out your shoulder. Do not attempt this movement until you have mastered both the swing and the clean. Stand just as you would for the swing or the snatch. Swing the bell back and whip it straight overhead in one clean movement. Do not worry too much about form, just pull straight up and your body will find an efficient path. Lift with your hips, not with your arms. If your shoulder is working hard it means your hips are not exploding with enough force. You may end up airborne part way through the movement, that is good as long as you end up on your heels. Dip under the bell as it is flipping over the wrist. Absorb the shock the same way you did for the cleans. Hold the weight overhead, in the press behind the neck position for a second, then let it fall between your legs as drop into a squat. The snatch will blast your hamstrings and tear up your palms at first so start with low volume. Do not be too concerned with keeping an arched or straight back through the movement because the ballistic nature of the snatch is much less rough on your spinal column than a heavy, static pull movement like a deadlift. In fact, the snatch is renowned for curing chronic back pain! |
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