Kettlebell Workout - Beginner and Advanced Email: health.plus

KettlebellWorkout-BeginnerandAdvanced
Email:health.plus@vanderbilt.edu
TheAmericanCollegeofSportsMedicinerecommends2‐3daysper
weekofstrengthtrainingplus,non‐consecutivedaysoftheweek,andcardiovasculartraining
3‐5daysperweekforatleast30minutes.Thisexerciseprogramisperformedwithakettlebell
andbuildsstrengthandimprovescardiovascularendurance,ifperformedatafastpass.There
isabeginnerandanadvancedworkout;ifyouarenotfamiliarwithkettlebellsstartwiththe
beginnerworkoutandgraduallyadvancetotheadvancedworkout.AmericanCollegeofSports
Medicine’sstatsthatonceyourmuscleshaveadaptedand12repscanbeperformedeasily,you
canprogresstotheadvancedworkout.Progressioncanhappentwoways:1.Increaseweight
thatallowsyoutoperformamaximumof12reps(nosigni icantmusclefatigueandthelast
repisdif icult)2.Increasethenumberofsets.
Ifyouareovertheageof40andnotaccustomedtovigorousactivityand/orhaveamedicalconditionpleasecheckwithyourPhysicianbeforestartingaworkoutprogram.
Theseexercisescanbeperformedforreps:2‐3setsofeachexercise.8‐12reps
Whatisneeded:
1. Onekettlebell
2.Water
SafetyTips:
1. Traininanareathatisspaciousandfreeofcluttertopreventpropertydamageandorinjury
2. Ifkettlebellisrubber,trainonasurfacethatdoesnotallowthebelltobounce.
3. Goodtechnique
A).DONOTbendyourwrist.
B.)Trainatyourcurrentlevelof lexibility(rangeofmotion).
C.)DONOTsacri iceformtoincreasethenumberofreps.Ifproperformcannotbemaintaineddur‐
ingarep,releasethebelltothe loor,inacontrolledmanner.Beawareofwherethebellwilldrop,
watchoutforfeet(yoursandothers).
6. Selectappropriateweight(weightthatwillallow8‐12reps)
7. Alwayspracticesafety,nomattertheweightofthebell.Thiswillhelpyoucreategoodhabits.
Swing:
BeginnerWorkout
(Targets–Lowerbodyandhipextension)
1. Startbyplacingbellonthe loorandstand‐
ingafootbehindthebell.
Stance:
 Feetslightlywiderthan
shoulderwidth
 Squeezeshoulderbladesto‐
gether.Openchest.
2. Squat(sitback,similarsittinginachair)
andgrabbellwithbothhandsandswing
Step 1 bellbackbetweenlegs.
Form:
 Keepbackstraight(not
rounded)
 Keepweightinheels(canyou
liftyourtoes?)
 Keepfocusstraightahead
3. Swingbelltochestlevel(NOHIGHERthan
chestlevel)
Form:
 Straightrelaxedarms.Your
armsonlyholdthebell.
o ArmsDONOTliftthe
bell.
 Drivehipsforward.
o HipsdoALLthe
work.
 Bellshouldbeinlinewith
Step 2 yourarmsandwrist.
o DONOTbendwrist
4. Oncethebellisatchestlevel,reversethe
swingandthebellwillswingbetweenyour
legsandthenuptochestlevel
**Checkyourform:Twolines***
1.Head,upperbody,andlegs
2.Armsandkettlebell
Step 4 Step 2 Step 3 SumoDeadlift:
1. Startbycenteringthebellonthe loorbetweenyour
feet.
Stance:
 Feetslightlywiderthanshoulderwidth
 Feetturnedoutandkneesslightlybent
2. Bend(atthehips)forwardandgrabthebellwithboth
hands
Form:
 Keepbackstraight(notrounded)
 Keepweightinheels(canyourliftyour
toes?)
 Keepkneesoverankles(feetturnedoutso
kneesarefacingthesamedirectionthefeet
arepointing)
 Keepfocusstraightahead
3. Straightenyourkneesandhipsandpickupthebell.
Form:
 Armsarestraightandloose
 LegsdoALLthelifting
4.Repeatfromstep2
Step 2 Step 1 Step 3 KettlebellClean:
1.Startbystandingoverthebell.
(seestep1photoofSwingexercise)
Stance:
Feetshoulderwidthapart
Squeezeshoulderbladestogether.Openchest.
2. Squat(sitback,similartosittinginachair)andgrab
thebellwithonearmandswingthebellbackbetween
yourlegs.
Form:
Step 2  Keepbothshoulderssquare.DONOT
droponeshoulderwhenyoupickupthe
bell.
 Keepbackstraight(notrounded)
 Keepweightinheels(canyouliftyour
toes?)
 Keepfocusstraightahead
3. Swingbelltochestlevel(NOHIGHERthanchestlevel)
andpullbelltowardsyourbody(Shoulderheight)
Form:
 Keeparmsloose
o Armsdonotliftthebell
 Drivehipsforward
o HipsdoALLthework
 DONOTbendyourwrist
 Thebellshouldrollovertheforearm.DO
NOTletthebellcrashintoyourforearm.
4. Thebell,elbow,andtorsoarealigned.
Step 3 Form:
 Keepbothshoulderssquareandpressed
down.DONOTliftshouldersuptowardears.
 Squeezearmpit
 Tricepistouchingribcage
 Thebellispositionedbetweenforearmand
bicep
 Keepabstightandexhale(oncebellisposi‐
tionedonthearm)
***DONOTBENDYOURWRISTS***
5.Reversethecleanandbellisbyyourside
6.RepeatfromStep3
**Controlthebellwhen
youpulltheittowards
yourbody.
**DONOTletthebellhitthe
chest.
Step 3 & Step 4 Step 2 Step 4 Step 5 KettlebellPress:
1.Cleanthekettlebelltoshoulder
(seestep1photoofSwingexercise)
****SameformasdescribedinKettlebellClean****
2. Holdbellatshoulderforafewseconds
 Keepshoulderspresseddown(donotlift
towardears)
 Dothistodiminishthemomentumpro‐
ducedbytheclean.
 Keepfocusstraightahead
 DONOTbendyourwrist
3. Pressbellup
Form:
 Thinkofpushingyourselfawayfromthe
bellinsteadofpressingthebellup
 Keepkneeslocked
 Gripthe loorwithyourtoes
 Contractthighmusclestoliftkneecaps
 DONOTletlowerbackarch
o Squeezemidsectionandglutes
 Asyoupressthebell,squeezefreehandina
istorsqueezeasmallballinyourhand
***Especiallywhenyourarmisfullyextend‐
edaboveyourhead
 Holdthebelloveryourhead,motionless,for
afewseconds
4. Bringthebellbacktostartingposition(atshoulder
height)
5. RepeatfromStep3
Step 2 Step 3 Step 3 Step 4 FrontSquatwithKettlbell:
1. Standwithfeetshoulderwidthapartholdingthekettlebellwithtwo
hands(bythehornsorthebell)andsqueezeshoulderbladestogether
o Feetareparalleltooneanother
2. Squat(sitback,similartosittinginachair)whileholdingthebellin
frontofyou
Form:
o Keepbackstraight(notrounded)
o Keepweightinheels(canyouliftyourtoes?)
o Hamstringsshouldbeparallelwiththe loor
o Keepfocusstraightahead
o DONOTletkneesbowin(rollontoyourarch)needFLAT
FEETandkeepkneesoverankle
3. Oncehamstringsareparallelwith loor,pressheelsintothe loorand
straightenlegsandreturntostandingpositionandrepeatfromthe
irststep
Step 1 Step 2 AdvancedWorkout
SWING:
1. Startbyplacingbellonthe loorandstanding
afootbehindthebell.
Stance:
Feetslightlywiderthanshoulder
width
 Squeezeshoulderbladestogether.
Openchest.
2.Squat(sitback,similarsittinginachair)and
grabbellwithONEhandandswingbellback
betweenlegs.
Form:
Step 1 Keepbackstraight(notrounded)
 Keepweightinheels(canyoulift
yourtoes?)
Keepfocusstraightahead
3.Swingbelltochestlevel(NOHIGHERthan
chestlevel)
Form:
 Straightrelaxedarm.Yourarmonly
holdsthebell.
ArmDOESNOTliftthebell.
Drivehipsforward.
HipsdoALLthework.
 Bellshouldbeinlinewithyouarm
andwrist.
DONOTbendwrist
4.
Oncethebellisatchestlevel,reversethe
movementandbellwillswingbetweenlegs
(step2).Repeatfromstep2
Step 2 ***Checkyourform:Twolines***
1.Head,upperbody,andlegs
2.Armsandkettlebell
Step 3 Step 2 Step 3 SumoDeadlift:**UseheavierbellORusewith2bells**
1. Startbycenteringthebellonthe loor
betweenyourfeet.
Stance:
 Feetslightlywiderthanshoulderwidth
 Feetturnedoutandknees
slightlybent
2. Bend(atthehips)forwardandgrabthe
bellwithbothhands
Form:
 Keepbackstraight(notrounded)
 Keepweightinheels(canyour
liftyourtoes?)
 Keepkneesoverankles(feet
turnedoutsokneesarefacing
thesamedirectionthefeetare
pointing)
 Keepfocusstraightahead
3. Straightenyourkneesandhipsandpick
upthebell.
Form:
 Armsarestraightandloose
 LegsdoALLthelifting
4.Keepbellinhandsandrepeat
Step 2 Step 1 Step 3 CleanandPress:
1. Repeatstepsandformfor
theclean
**Controlthebellwhenyou
pulltheittowardsyourbody
DONOTletthebellhitthechest.**
2.Standing(withbellatshoulder)pressthebell
aboveyourhead
Form:
 Thinkofpushingyourselfawayfromthe Step 1 A bellinsteadofpressingthebellup
 Keepkneeslocked
 Gripthe loorwithyourtoes
 Contractthighmusclestoliftkneecaps
 DONOTletlowerbackarch
o Squeezemidsectionandglutes
 Asyoupressthebell,squeezefreehand
ina istorsqueezeasmallballinyour
hand

Especiallywhenyourarmisfullyextendedaboveyourhead
 Holdthebelloveryourhead,motionless,
forafewseconds
3. Reversethepressandreturnthebellbacktoshoulder
4. Thenstraightentheelbowtoplacethebelldown
byyoursidewithastraightarm.
Step 1 C 5. Repeatfromstep1B.
Step 1 E Step 2 Step 4 Step 1 B Step 1 D Step 5 FrontSquatwithPlank:
**Useheavierbell**
1.Standwithfeetshoulderwidthapartholding
thekettlebellwithtwohands(bythehornsor
thebell)andsqueezeshoulderbladestogether
o Feetareparalleltooneanother
2.Squat(sitback,similartosittinginachair)
whileholdingthebellinfrontofyou
Form:
o Keepbackstraight(notrounded)
o Keepweightinheels(canyouliftyour
toes?)
o Hamstringsshouldbeparallelwiththe
loor
Step 1 o Keepfocusstraightahead
o DONOTletkneesbowin(rollontoyour
arch)needFLATFEETandkeepknees
overankle
3.Oncehamstringsareparallelwith loor,setthe
bellonthe loor
4.Performasquatthrust
Form
A.Placehandsoneachsideofbellandjump
feetbacktogetherinaplankposition
Keepspinestraight.DONOTlethips
drop.
B.Jumpfeetbackintosquatposition
Sitback
Keepweightinheels
Focusstraightahead
C.Grabbellwithbothhandsandstandup
Step 3 Drivehipsforward
Keeparmsstraight
5.Repeatfromstep2
Step 2 Step 4 A Step 4 B Step 4 C WorksCited
Martone,Jeff.KettlebellInstructorCerti icationLevel1.LenoirCity:Tactical
Athlete,2008.Print.
Pavel.Enterthekettlebell!StrengthSecretoftheSovietSuperman.St.Paul:
DragonDoor,2006.Print.
Thompson,WalterR.,etal.ACSM’sGuidelinesforExerciseTestingandPrescrip
tion.Philadephia,2010.
Print.