PVC Kettlebell

Kettlebell Exercises

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PRODUCT INTRODUCTION

Kettlebell Exercises

Kettlebell Deadlift

This is a great exercise to start your warm-up.

Movement: Stand with your feet shoulder-width apart, toes slightly out.

Keep your chest up and your back straight.

Bend at the hips and bend your knees slightly to lower and hold the kettlebell with both hands.

While keeping your weight on your heels, open your hips to a standing position. Brace your core and squeeze your glutes.

Kettlebell Swing

This exercise is a foundational move. Once you master this exercise, you can move expertly to other moves like single-arm swings, snatches, and more.

Movement: Start with the kettlebell on the floor, centered in front of your feet. Assume a deadlift position. Grab the kettlebell, extend and pull the kettlebell up and back through your legs. When the kettlebell reaches the end of the arc, use an explosive, sharp movement and extend your knees and hips.

Contract your hips as you extend your hips, and keep your biceps close to your chest. The kettlebell should move to about mid-chest height.

One-Arm Kettlebell Swing

This move begins to challenge the core because you need to control not only the kettlebell as it swings through an arc, but also its rotation.

Movement: Start with the kettlebell on the floor, centered in front of your feet. Assume a deadlift position. Grab the kettlebell with one hand, then extend and hike/pull the kettlebell through your legs. When the kettlebell reaches the end of its arc, use an explosive, sharp movement and extend your knees and hips. The kettlebell should move to about mid-chest height.

Tip: Turn the thumb of the hand holding the kettlebell toward your hip as you swing back, then twist forward (supinate your forearm) as you swing the kettlebell forward. Complete the desired number of repetitions, then switch sides.

Keep your grip straight and strong through the arc.