If you have been to my kettlebells class, you have probably heard me going on about the 5 basic elements which need to be included in a balanced workout regime. Kettlebell guru (and someone who inspires me) Mike Mahler refers to these as the 5 pillars of kettlebell training.
I did a few classes based on this concept a couple of weeks ago and I thought it would be good to share it with those who may be interested in deciding what exercises to do when training on their own with a kettlebell.
Rowing exercises such as single arm rows, double arm bent over rows and the awesome renegade rows are great examples of kettlebell pull exercises.
In order to get the most from your kettlebell training, you need to base your training around a big compound movements (those involving more than one joint). You can then add other movements for variety but it is important to include all of the following to your training schedule at some point during the week...
Low pull,
Squat,
Push,
Pull,
Core.
In their most basic form, these movements, are simple to master and once you have perfected them, there are a lot of variations you can do to keep your training challenging and interesting.
Low Pull:
Low pull movements are swing style exercises where the kettlebell is driven from a low position between the legs out to the front of the body using the power of the hips and hamstrings. These movements are the base around which most kettlebell workouts are built. Swings focus on the posterior kinetic chain (hamstrings, gluteus, lower and middle back), an area which is vital for athletic performance and where most people have strength imbalances. They also provide and amazing high intensity cardiovascular workout and a tough challenge for the core.
Varieties and progressions of the basic swing are single hand swings, hand to hand swings and one of my favourites, snatches.
Squat:
Squats work the biggest and strongest muscles in the body with a big emphasis being on the quads, glutes and core. In kettlebell training, the aim is to get your squat deep which helps to improve strength through a full range of motion and works the muscles of the legs to their full potential.
There are several ways in which you can use the kettlebell for squats. You can rack it in the middle of the chest while holding the bell in both hands, you can rack it with one hand on one side of the chest to work the core harder or for a more advanced option, you can lock out the arm with the bell held high to make it really challenging.
Push:
Push exercises include clean & press, shoulder presses, floor presses, press ups with hands on kettlebells and variations of these. These exercises are great for developing strength in the upper body, especially through the shoulder joint. In press movements, the arm is locked out in a similar manner to power training.
The clean and press is one of the important movements used in kettlebell competition and is described by top trainer Steve Cotter as the movement he would choose if he was only allowed to do one kettlebell exercise.
Pull:
Pulls are often neglected but extremely important movements in kettlebell training and should really be considered when planning a session for a well balanced workout. They are essential for developing back strength as well as improving strength in the arms and improving grip.
Core:
I am not a fan of lying on the ground and doing loads of crunch type exercises to work my core, and that is why I really love kettlebell core training.
Although the core is engaged in many kettlebell movements, there are some which focus on this area more than others. The master of these is the Turkish get-up and it's variations. This movement uses the abdominal muscles to help actively move the body and stabilise it while progressing from a lying position to standing with the kettlebell locked out above the head. 'Get-ups' utilise virtually every muscle in the body as well as the core, making them one of the most important kettlebell drills.
The other big core movement with kettlebells is the windmill, which targets the obliques. Like the Turkish get-up, windmills work a large number of muscles at the same time which mimics the way which the body works when away from the gym. More advanced progressions from the windmill include the side press and bent press (which we will look at in the future).
There are other more traditional abdominal training movements where kettlebells can be used such as Russian twists, up and over sit ups and side bends to name but a few. If you want a strong core, grab a kettlebell.
Every kettlebell movement will fall into one of the 5 categories mentioned above. It is really important when planning a workout to identify which movements fall into which categories so that you can plan a balanced session.
If you need more information regarding kettlebell training, contact Steve Hope for a consultation or come along to a class.
