Kettlebell Manual

kettlebell training student manual

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Section 1: Introduction to Kettlebells What is a Kettlebell? Kettlebell history

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Section 2: Benefits of Using Kettlebells Developing strength and power Hypertrophy Muscular strength and endurance Functional training tool Improved core function Improved sports performance Flexibility improvements Body composition improvements Cardiovascular improvements Further considerations

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Section 3: The Kettlebell Lifts Health and safety considerations Warm up drills Kettlebell lifts: • Kettlebell front squat • Kettlebell swing • Kettlebell clean • Kettlebell one-arm shoulder press • Kettlebell one-arm high pull • Kettlebell one-arm snatch • Turkish get up

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Section 4: Kettlebell Programme Design

Kettlebells

Sets and repetitions guidelines Warm up and cool down Main conditioning session Advanced programme design Competence and competition

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References

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introduction to Kettlebells

Aims • this workshop is designed to introduce the Kettlebell as an exceptional personal training tool. The course will emphasise the practical use of Kettlebells and how to correctly teach the fundamental exercises to personal training clients Learning outcomes By the end of this workshop the learner will be able: • describe the nature of Kettlebells, their history and use as a training medium • describe the health benefits of Kettlebell training for personal training clients and the benefits of using them for personal trainers. • identify the major muscles used in Kettlebell training • design specific warm up drills to assist technique • correctly perform and teach the fundamental Kettlebell lifts • understand how Kettlebell training can be manipulated to meet different training goals • proficiently demonstrate the Kettlebell swing and snatch

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Introduction to Kettlebells While considered by many as a modern training phenomenon “Kettlebells” are, in fact, steeped in history and are long established training tools. The Kettlebell is used by many including athletes, sports teams, mixed martial artists, strength athletes, power lifters, military forces including special forces, celebrities, personal trainers and everyday gym goers. Kettlebell exercises or “lifts” are very effective for various physical fitness goals including developing strength, power, muscle endurance, flexibility, motor skills, a favourable body composition and so much more. Great for a whole spectrum of clients Kettlebells provide a training system that is highly adaptable, cheap, easy to learn, fun and quite unique. Many Kettlebell techniques can carry over into other training mediums although for many once they have used them and achieved positive results, they become Kettlebell devotees (for some a whole lifestyle revolves around Kettlebells). As well as being able to perform similar lifts as performed with barbells and dumbbells there are many more Kettlebell lifts that can be used to get great results.

What is a Kettlebell A Kettlebell is a traditional Russian cast iron weight that looks like a cannon ball with a handle; essentially a Russian dumbbell. “Known as a Girya, the Kettlebell is a cannonball with a flat bottom and a handle molded to it. Through history, it became synonymous with strength, so much so that the Russian term for strongman is Girevik or “Kettlebell lifter.” Kettlebell lifting in Russia and the former Eastern Block is an international sport with local, national and world championships.” (Jones, 2005) Kettlebell parts:

introduction to kettlebells

Table adapted from Hard-Style (2008)

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• • •

the handle the horns the bell

Kettlebell weights The recommended starting weight for men should be around 16 kg, progressing to 20-24 kg or more depending on the exercise. The recommended starting weight for women should be around 8 kg, progressing to 10-12 kg or more depending on the exercise. The size of the Kettlebell will also be dictated by the training goal i.e. whether the goal is the acquisition of cardiovascular fitness, muscle endurance, strength or power. Start out with the right Kettlebell! Is it You? An Average Lady A Strong Lady An Average Gentleman A Stronger than Average Gentleman A Very Strong Gentleman

Kettlebell Start Weight 8Kg 12Kg 16Kg 20Kg 24Kg Premier Training International ©

Kettlebell History The modern day gym packed with futuristic looking cardiovascular and resistance machines is a relatively modern day phenomenon. These gyms provide a marked contrast to some of the early gymnasiums and the equipment utilised within them. In recent times, there has been a renewed interest in some of the more traditional training tools including Kettlebells. In order, however, to get the most out of this tool we must first understand something of its history from its roots in the Russian Federation to its more recent introduction in the West.

Sigmund Klein’s Gym, Times Square, NY

Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev started their Olympic careers with old-fashioned Kettlebells. Yuri Vlasov once interrupted an interview he was giving to a Western journalist and proceeded to press a pair of Kettlebells. “A wonderful exercise,” commented the world champion, “… it is hard to find an exercise better suited for developing strength and flexibility simultaneously.” The Russian Special Forces personnel owe much of their wiry strength, explosive agility, and never-quitting stamina to Kettlebells. Soldier, Be Strong!, the official Soviet armed forces strength training manual pronounced kettlebell drills to be “one of the most effective means of strength development” representing “a new era in the development of human strength-potential”. “The elite of the US military and law enforcement instantly recognised the power of the Russian kettlebell.” (Dragondoor, 2008) One of the modern day proponents of Kettlebells is Pavel Tsatsouline (a nationallyranked Kettlebell competitor). Originally born in the former USSR Tsatsouline is partly responsible for the resurgence of Kettlebell training, in the West. Modern history of Kettlebells 1985 first Kettlebell National Championship of USSR held in Lipetsk, Russia. In the same year the Committee of Kettlebell Sport was organised with rules, regulations and weight categories. 1970s Kettlebells used as part of United All State Sport Association of USSR. 1962 the first Kettlebell competition rules were developed. 1960 Yury Vlasov, a Russian and Olympic weight lifter known for using Kettlebells, proclaimed the best sportsmen of the 1960 Rome Olympics and the ‘Strongest Man on the Planet’. 1948 Kettlebell lifting became Russia’s national sport consisting of 3 events: the jerk, the clean and jerk and the snatch. 1913 Russian magazine Hercules reports “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.” 1900s Russian circus events and performers such as Louis Cyr use weighted devices. 1704 Kettlebell appeared in Russian dictionary (Cherkikh, 1994). Premier Training International ©

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Before the early 18th century it is difficult to pin-point the exact origins of Kettlebells. “Bogatirs” is a traditional Russian term meaning extremely strong or honourable men from Russian history and it is likely that Kettlebells were used during village strength competitions between such individuals. Another suggestion is that the Kettlebells were created as a measuring tool to weigh and measure trading weights of goods which prompted men to use them in displaying feats of strength. Historically, there are many items that have possibly been used in displaying strength; for example, archeologists have discovered ancient Greek dumbbells “halteres” used in ancient Greek sports. There is also speculation that Kettlebells or similar were used by the gladiators.

introduction to kettlebells 6

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benefits of using Kettlebells

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Benefits of Kettlebell Training Kettlebells are viewed by many as the ultimate conditioning tool. For personal trainers they provide an effective, fun, functional and adaptable training device. “The “Kettle-Bell” has been for years a very important factor in developing strength, yet the modern weight-lifter rarely, if ever, uses it……I find the KettleBell one of the most useful and fascinating of training apparatus. There are so many apparently simple exercises and lifts one can perform……Possibly another reason so few weight-lifters use the Kettle-Bell is that they can only press about two thirds as much with this form of a weight than they can with a bar-bell. However, those that do use the Kettle-Bell will be more than repaid in development and strength”. (Klein, 1932) Kettlebells can be used to develop and improve: • • • • • • • • •

strength and power hypertrophy muscle endurance “functional” abilities core function sports performance flexibility body composition cardiovascular fitness

Developing Strength and Power Kettlebells are considered “old school” in terms of developing strength and power but throughout history they have been used to display strength.

benefits of using kettlebells 10

Russian scientists (Vinogradov and Lukyanov, 1986) found a very high correlation between the results posted in a Kettlebell lifting competition and a wide range of tests of physical capacity: strength, measured with the 3 power lifts and grip strength; strength endurance, measured with pull-ups and parallel bar dips; general endurance, determined by a 1000 meter run; work capacity and balance, measured with special tests (Tsatsouline, 2005). Kettlebell exercises promote nervous system adaptations to increase strength and mobility (Neupert, 2007) while developing motor skills such as co-ordination and balance. Grip strength Grip strength is considered by many as being synonymous with overall strength performance. The thick handle of Kettlebells demands a strong grip, so using them is an extremely effective way of developing grip and forearm strength. The value of Kettlebell training to developing a strong grip is well demonstrated by Kettlebell performer John Brookfield who holds the world record for bending a 20 foot half-inch diameter (12mm) steel bar to fit into a small suitcase in 29 seconds. John can also do 302 Kettlebell snatches with a 24kg Kettlebell in the ten minute snatch test.


Posterior kinetic chain There are a number of lifts utilised in Kettlebell training that target the posterior kinetic chain. The main muscles of the posterior kinetic chain are: Erector spinae Gluteus maximus Hamstrings These muscles are some of the biggest and strongest muscles involved when performing big lifts. The posterior chain is important for sports performance as it is fundamental to generating forward motion and acceleration. The posterior chain drives performance in jumping, sprinting, throwing, kicking and punching (Staley and Snideman, 2004).

Muscles of posterior kinetic chain

“Hip snap” Many of the Kettlebell lifts require the production of strength at speed – that is, power. The so called “hip snap” will be a key technique in developing this power and will be emphasised during lifts such as the Kettlebell swing. The hip area can be seen as the “power zone” where the forward motion and acceleration to effectively perform lifts is generated (O’Shea, 1995). Hypertrophy Hypertrophy is an increase in the size of skeletal muscle resulting from the increased size of individual muscle fibres (Robergs and Roberts, 1997). McArdle et al (2001), suggest that the primary driving force that initiates skeletal muscle hypertrophy is increased muscular tension, typically generated through resistance exercise. Kettlebells provide the lifter with the resistance that is necessary to provide muscular tension and can be adapted to conform to hypertrophy training parameters. Muscle Endurance Adaptations Kettlebell lifts can also be performed for a higher number of repetitions in order to promote gains in muscular endurance and a more cardiovascular effect. Programmes can be designed that emphasise muscle endurance by using workout structures such as circuits. “Functional” Training Tool Kettlebell training is considered to be more functional than many forms of resistance training. “To begin with, kettlebell training systems in general are highly functional. Functional exercises are ones which improve a person’s ability to cope with the demands of their work or sports environment. The functionality of any exercise can be rated based on its biomotor richness. “Biomotor” means “life movement” and so biomotor abilities are those abilities that are necessary for functional human movement in any environment where you must maintain your own center of gravity over your own base of support.” (Chek, 2007) Premier Training International ©

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Many of the exercises involve integrated movements, that is, strengthening groups of muscles rather than just one at a time. There are also many exercises that include the different planes of motion - sagittal (forwards and backwards), frontal (side-toside) and transverse (rotation). The lifts, therefore, are great for developing whole body strength and improving motor skills for many every day activities and sports. Improving Core Function Core function has been described by Elphinstone and Pook (1998) as, “….the ability of your trunk to support the effort and forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective position.” Kettlebells can improve the function of the core, since the core has to support and stabilise the trunk during Kettlebell lifts. This improvement in core function can play a significant role in preventing conditions such as lower back pain. Improved Sports Performance The dynamic control that is needed to accelerate and decelerate a Kettlebell swung at speed relates well to many sports and helps to develop shoulder/hip strength, stability and flexibility. “Kettlebells can be swung between the legs. Such deceleration builds powerful hips. Try this with a barbell and see what happens!” (Tsatsouline, 2007)

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Kettlebells are particularly good at strengthening and dynamically loading the hip muscles which again relates well to many movements and sports demands. Their value in improving coordination and agility (Luchkin, 1947; Luptain, 1973), will also promote improved sports performance. Flexibility Improvements Having a good static range of motion may be an indicator of flexibility (Cotton, 1997) but does not necessarily transfer to the flexibility requirements of everyday movement or during sports performance (Krearmer and Gomez, 2001). Many Kettlebell lifts are completed through larger ranges of motion than those provided by other training methods. This will better encourage the more movement-based flexibility that we all require. Body Composition Improvements Chek (2007), highlights the value of Kettlebells in increasing metabolism and stimulating greater caloric expenditure. “Training improves body composition: elite lifters have been shown to have consistently low body fat.” (Dragondoor, 2006) Cardiovascular Improvements In general, regular physical activity has been shown to improve health, lower blood pressure and reduce the risk of coronary heart disease. Kettlebell lifts are energy demanding and can be used to provide an overload for the cardiovascular system. Premier Training International ©

Workouts can be specifically designed to target any of the energy systems (creatine phosphate, lactate and aerobic). Shevtsova (1993) studied Russian Gireviks of 3-5 year experience and found long term decreases in blood pressure and heart rate. Average heart rate of 56 BPM, improved recovery times and a system that was adapted to be better primed for exercise. Further Considerations: Useful personal training tool The Kettlebell is a great piece of kit for a personal trainer. A multifunctional training tool that is compact, easy to transport, fun, effective and relatively cheap. The lifting techniques can in most cases, be learnt quickly and there are many exercise alternatives and progressions for clients to try. Suitable for female clients An excellent training tool to use with women clients to get a lean, well defined physique, without developing muscle mass. Kettlebells, as a form of resistance training, are a great choice for female clients looking to achieve fat loss. Chek (2005) details the benefits of resistance training for women in terms of fat loss without excessive increases in muscle mass. Resistance training is also beneficial to women in increasing bone density and bone strength.


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the Kettlebell lifts

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The Kettlebell Lifts Using Kettlebells requires sound technique. Lifts are easy to learn but can take time to master. Warm up exercise “drills” can be used in preparation for the main lifts. Such warm up drills are an excellent means of introducing Kettlebells to beginners and will also improve technique within the later, more complex lifts. Practice and correction is the key to achieving sound Kettlebell technique. There are also various drills that can help solve technique issues for each lift. Good postural awareness is important for safe and effective Kettlebell lifting; keeping a neutral spine is paramount since this will place minimal stress on the passive structures of the spine (ligaments and discs). “Applying postural work to your kettlebell training will help you learn faster and will assist your development of strength, speed, and stamina….When optimal (or at least, better) posture is achieved, the tonic muscles do their job to stabilise the body, allowing the phasic muscles to focus on what they do best — lifting and moving the bell.” (Caldwell, 2008) The core should be activated on all Kettlebell lifts to develop and aid stability. There are various breathing and core activation techniques used by lifters to increase potential force production. Positive teaching skills must be applied to all Kettlebell sessions. Encourage the use of Kettlebells without negativity or discrimination, adapt the teaching style to each client’s preferences and make sessions individual and fun.

Kettlebell Health and Safety Considerations Initial screening as with any exercise regime is important prior to using Kettlebells. A completed PAR-Q (Physical Activity Questionnaire) and health and lifestyle analysis will highlight any contraindications to exercise or indications for GP referral.

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There are a few more health and safety recommendations to consider before using Kettlebells: •

surroundings – perform exercises on a flat, clean and stable surface with plenty of room.

•

traditionally Kettlebells exercises are performed barefoot but gyms may not allow this due to health and safety requirements. There is an obvious increased risk of injury when training barefoot if the floor is unsuitable or if a Kettlebell is dropped. Training barefoot, however, aids technique on exercises such as swings, gives the performer greater propioceptive feedback and enables efficient ‘rooting’. Rooting is a Kettlebell concept of feeling in contact with the ground, as if the ground is an extension of the body.

•

technique is of fundamental importance when exercising with Kettlebells, so practice is the key. Only progress on to more advanced Premier Training International ©

exercises when sufficiently competent and only progress onto a heavier Bell when repetitions can be completed with ease and without technique being compromised.

•

if struggling to perform a Kettlebell exercise, and it is safe to do so, drop the Kettlebell and move out of the way.

•

use the correct weighted Kettlebell to achieve perfect technique. Good programme design will ensure that the lifter starts at an intensity that is appropriate to their capabilities.

•

while strength and power training is suitable for the majority of people, there are some individuals with conditions that would preclude them performing this kind of work. These conditions would include:

• • • • •

hypertension osteoarthritis/rheumatoid arthritis pregnancy severe osteoporosis obesity

Warm Up Drills Using Kettlebells will require excellent technique. Some of the Kettlebell exercises are whole body, integrated movements that are technically demanding. The following drills can be used for teaching correct technique as well as warming up. The drills will, therefore, introduce some specific Kettlebell techniques and aim to activate muscles that will be needed during the performance of various exercises.

BRIDGE Overview: the Bridge is an excellent drill to help clients activate the hamstrings and gluteal muscles in preparation for exercises such as the Swing. Primary Muscles • hamstrings • erector spinae

• gluteal muscles • core

Teaching Points • begin by lying flat on the floor in the supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides • activate the core by drawing the navel towards the spine and squeezing the glutes • with the core activated and glutes squeezed, lift the hips off the ground to form a straight line between knees and shoulders • hold and slowly return the hips to the floor, touching the floor momentarily before repeating


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section PLANK Overview: a drill that can be used to help activate the core and encourage abdominal bracing. A feeling of connecting the core can also be achieved by activating the glutes. Primary Muscles • core

Teaching Points • adopt a completely neutral position – feet hip width distance apart, neutral spine, head in line with the spine and elbows directly below the shoulders • hold the body (in an isometric contraction) off the floor with the core activated

Press Ups Overview: useful for integrating the core activation achieved by exercises, such as the plank, into movements involving the limbs. Primary Muscles • core • deltoid


• pectorals • triceps

Teaching Points • take the plank position but take the bodyweight on the hands by placing them slightly wider than shoulder width apart • with the core activated lower the body by flexing the elbows while maintaining a level position • lower until the elbows reach 90 degrees • press the body upwards to return to the start position


Squats Overview: an ideal warm up for many Kettlebell exercises including the Swing as it will work the majority of the muscles needed. Primary Muscles • quadriceps • hamstrings • gluteal muscles • calves • core

Teaching Points • feet shoulder width apart • brace the abdominal and back muscles • initiate the squat by flexing from the knees and hips • lower slowly to a comfortable position (thighs parallel to the floor) • from the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine • keep the knees in line with the toes and heels down throughout • return to the standing position whilst concentrating on getting the hips forward and squeezing the glutes

Vertical Jumping Overview: a more advanced drill for conditioned clients that emphasises the “hip snap” (the dynamic hip extension used in several Kettlebell exercises) Primary Muscles • quadriceps • hamstrings • gluteal muscles • calves • core

Teaching Points • begin by dropping into a squat position • explode out of the bottom position with speed into a vertical jump • jump high • absorb the impact forces of landing with the whole foot. Flex the knees and hips smoothly before again instantly exploding out of the bottom position Premier Training International ©

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Kettlebell Lifts This manual contains descriptions of some of the main Kettlebell lifts. They are in an order which helps to progressively teach the techniques needed for each of the main lifts. Each lift description provides an overview of the lift containing some of its benefits and specific technique issues. The description details the primary muscles used and the teaching points that must be followed to achieve sound technique. Alternative progressions and adaptations are provided to make the exercise harder, easier or to work similar muscle groups. At the end of each lift is a Common Problems and Solutions box to fill in to help you identify common technique problems and ideas to solve them.



Kettlebell Front Squat Overview: the Kettlebell front squat exercise has all the benefits of a traditional front squat and is a good introductory exercise to Kettlebell usage. Holding a Kettlebell as compared to a barbell keeps the weight closer to the body and clients may, therefore, find it easier to perform. Primary Muscles • quadriceps • hamstrings • gluteal muscles • calves • core

Teaching Points • hold the Kettlebell in a strong “racked” position • feet shoulder width apart • brace the abdominal and back muscles • initiate the squat by flexing from the knees and hips • lower slowly to a comfortable position (thighs parallel to the floor) • from the bottom position push the ground away keeping the chest lifted throughout to maintain a neutral spine • keep knees in line with toes and heels down throughout • return to the standing position and concentrate on getting the hips forward and squeezing the glutes Alternative Options Advance to “racked” position of Kettlebell Deep Squats Double Kettlebell Front Squat Kettlebell Lunges One Legged Front Squat (“Pistol Squat”) Common Problems & Solutions


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section Kettlebell Swing Overview: this is the fundamental Kettlebell exercise. It strengthens the posterior muscle chain within a dynamic exercise that includes both acceleration and deceleration phases. The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also a great exercise for mastering techniques, positions and postures for other exercises. The swing must be completed with competence before progressing to exercises such as Kettlebell cleans, high pulls and the snatch. Primary Muscles • quadriceps • gluteal muscles • core


• hamstrings • erector spinae

Teaching Points • start position - grasp the handles of the Kettlebell with feet slightly wider than shoulder width apart • in a standing tall position switch on the glutes but keep the spine neutral. While keeping the arms long and the shoulders relaxed, look forwards with the chest open • lowering phase - start the swing by lowering the Kettlebell between the legs • push the hips back, while also flexing the knees. Continuing to flex at the hip – ultimately hiking the Kettlebell towards the buttocks • upward phase - drive through the heels whilst moving the hips forwards dynamically • as a result of the powerful dynamic hip thrust the Kettlebell will arc upwards • keep the arms relaxed as the Kettlebell arc height is a consequence of the hip thrust – at the top of the arc there will be some ‘hang time’ • make sure the glutes are squeezed and the core braced • begin the downward phase by letting the Kettlebell naturally drop between the legs • push the hips back letting the Kettlebell swing between the legs. Keep the chest open Alternative Options Towel Swings; One Arm Kettlebell Swing; Double Kettlebell Swing; Walking Swing; Rotating Swings; Alternating Hands Common Problems & Solutions


Kettlebell Clean Overview: advancement from the One-Arm Swing incorporating the upper body to develop upper body strength and power. It is important that clients understand the top ‘racked’ position of the Kettlebell - a pre-requisite for overhead Kettlebell exercises. Primary Muscles • quadriceps • hamstrings • gluteal muscles • upper back • deltoids • trapezius • biceps

‘Racked’ position Teaching Points • begin as when attempting a Kettlebell Swing • rather than arching the Kettlebell, clean it up to the racked position by bringing the Kettlebell up vertically close to the body using the power generated from the hips as the arm stays loose • lead with the elbow to do this then dynamically whip the elbow underneath the Kettlebell to gain a vertical forearm (keep the wrist strong). Allow the Kettlebell to wrap around the forearm • the Kettlebell should be close to the body in the ‘racked’ position on the outside of the forearm (keep the body strong) • in this position do not relax or let the Kettlebell drop away to the side • to reverse the action let the Kettlebell drop in towards the midline of the body while simultaneously bringing the elbow out and high Alternative Options Kettlebell Swing Double Kettlebell Clean Kettlebell Clean and Press Common Problems & Solutions


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section Kettlebell One-Arm Shoulder Press Overview: a very effective upper body strengthening exercise that works the shoulder through a good ROM and increases shoulder stability. Primary Muscles • deltoids • triceps • upper trapezius • latissimus dorsi • core

Overhead position Teaching Points • start with the Kettlebell in a strong ‘racked’ position with the feet well grounded • press the Kettlebell up vertically, keeping the forearm vertical and the wrist fixed throughout • straighten the arm with the palm of the hand facing forwards • stabilise the shoulder and contract the triceps so the arm is straight • lower the Kettlebell under control and pull it back into the ‘racked’ position Alternative Options Double Kettlebell Shoulder Press Front Squat to Shoulder Press Kettlebell Long Cycle Common Problems & Solutions



Kettlebell One-Arm High Pull (pre-requisite to the Snatch) Overview: an effective exercise in its own right and a continuation from the Kettlebell Swing. Also an excellent drill for helping to teach the Kettlebell Snatch (a pre-requisite for the Snatch). Working the upper back musculature dynamically is valuable for developing upper body endurance, strength or power. Useful for throwing sports and martial arts. To avoid shoulder injuries it is important not to perform this exercise in the same way as an upright row - the movement instead comes from the lower body. Primary Muscles • quadriceps • hamstrings • gluteal muscles • rhomboids • trapezius • latissimus dorsi • biceps • deltoids (pectorals and triceps)

Teaching Points • the pull is an extension of the Kettlebell Swing but at the top of the arc on the Swing continue the arc slightly • as the Kettlebell reaches chest height dynamically retract the shoulder girdle and in a fluid movement pull the Kettlebell towards and to the outside of the shoulder • keep the shoulders relaxed, the forearm straight, the wrist fixed and body strong • keep the movement going by punching the Kettlebell forwards and reversing the action while dropping into a stable Kettlebell Swing Alternative Options Kettlebell Swing Double Kettlebell High Pull Kettlebell Snatch Lunge Stance One Arm Rows Renegade Rows Common Problems & Solutions


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section Kettlebell One-Arm Snatch Overview: the ultimate whole body Kettlebell exercise that is technically very demanding. A continuation of the Kettlebell Swing and High Pull. Often used as a test of Kettlebell competence and strength. Primary Muscles • quadriceps • hamstrings • gluteal muscles • rhomboids • trapezius • latissimus dorsi • biceps • deltoids • pectorals • triceps

Teaching Points • begin the Snatch by performing a one-arm swing • utilise the “hip-snap” to get the arc of the Bell high but at the top of the arc continue to move the Kettlebell up to a vertical arm position • use an almost high pull action by bending the arm followed by a fast vertical punch upwards to fully straighten the arm • use a fast, smooth action to catch the Bell at the top and prevent it from banging the forearm • pause, looking forwards with the arm straight next to the ear and the shoulder stable • fluidly lower the Bell so it drops down between the legs Alternative Options Double Kettlebell Snatch Kettlebell High Pull


Common Problems & Solutions


Turkish Get Up (TGU) Overview: an all over functional body conditioning/strengthening exercise. Targets most muscles of the body but particularly good for developing the core as well as shoulder strength, stability and range. Below is a set procedure for the TGU but traditionally the TGU is just getting up from a lying position. Primary Muscles • all over body/core

Teaching Points • start in a foetal position with both hands on the Kettlebell handle • roll over onto the back keeping the Bell close then drive the arm with the Bell up above the chest into a straight arm, position. The other arm should move out to the side • look at the Kettlebell the whole time • flex the knee on the same side as the Kettlebell with the foot planted • sit up keeping the Kettlebell arm vertical until the empty arm is straight • lift the hips and move the straight leg underneath the body into a lunge position, again keeping the Kettlebell arm vertical and looking at the Kettlebell • when in a lunge position look forwards and push up to a standing position • reverse the actions under control to the start position Alternative Options Breakdown TGU into separate sections/exercises Kettlebell Windmills Common Problems & Solutions


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Kettlebell programme design

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Kettlebell Programme Design Effective programme design is a key skill requiring the design and implementation of a series of logically progressive training phases, with each phase building on the foundation of the previous one. When designing the programme consider lifestyle, time available, training status, environment, equipment available, likes/dislikes and the objectives of the client.

Power Strength Hypertrophy Muscle Endurance

Programmes can be specifically created to meet the demands of each client and achieve their desired health and fitness objectives. The ‘resistance training progression pyramid’ above shows the various types of training goals that Kettlebells can target. Workouts can also be specifically designed to stress each of the energy systems (i.e. creatine phosphate, lactate and aerobic) by manipulating programme variables.

Set and Reps Guidelines Guidelines exist for differing types of training goals. These can easily be applied to Kettlebell lifts. However, some lifts are more dynamic or explosive than others so may be suited to certain training goals i.e. power. Exercise selection is therefore, an important factor to consider in training for specific goals. The time under tension of muscles during particular lifts can also be used to determine the length of sets to conform to various training goals.

kettlebell programme design

Sets and Reps Guidelines Adapted from Baechle and Earle (2000)

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Training Goal

Strength

Hypertrophy

Endurance

High

Moderate

Low

>85%

67-85%

<67%

Reps / duration

1-5

6-12

12+

Recovery between sets

3-5 mins

1-2 Mins

30-60 seconds

Sets per exercise

2-6

3-6

2-3

1-2 x per week

1-2 x per week

2-3 x per week

Intensity Load as % of 1 RM

Frequency per muscle group

Warm Up and Cool Down An appropriate warm up for the client, environment and training session must be completed to prepare the client’s body for the lifts to follow. It should consist of a pulse raiser, dynamic stretches and warm up drills. Likewise a cool down must be included to return the body to a resting state. This should consist of a pulse lowering activity and appropriate stretches to maintain or develop flexibility. Premier Training International ©

Main Conditioning Session Basic • • • •

program design rules: complex movements early (compound exercises) large muscle groups first balanced muscle group selection synergist/ fixators last (isolation)

Note: for Kettlebell beginners just using the Swing may be the first step to using Kettlebells. Existing exercises can be incorporated into a Kettlebell routine. Example of a basic whole body muscular endurance Kettlebell routine: WARM UP Exercise CV: Walk to jog

Speed/rpm

Incline/level

Duration

4-9 kph

RPE

5mins

Notes

Flexibility : all over body dynamic stretches of 8-10 reps each Drills: Squats, Bridge, Plank, Press Ups MAIN SESSION Sets x reps

Rest

Double Arm Swings

2 x 12-20

30-60 sec

One-Arm KB Press

2 x 12-14

30-60 sec

KB Front Squats

2 x 12-14

30-60 sec

One-Arm Kettlebell Rows (Lunge Stance)

2 x 12-14

30-60 sec

Turkish Get Up (TGU)

1 x 6-12

30-60 sec

Exercise

Weight

Notes Can also be done in a circuit format

COOL DOWN Exercise

Speed/rpm

Incline/level

Duration

Jog- walk

9-4 kph

RPE

5mins

Notes

Flexibility: All over body stretch routine


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Advanced Programme Design When writing programmes there are many options for the personal trainer from designing split routines, using movement patterns (push, pull, squat, one leg, bendto-extend and rotate) and considering planes of motion, to applying training systems, such as ‘supersets’, to increase the intensity of workouts. Due to the versatile nature of Kettlebells the trainer can also use them in group personal training or circuit training sessions. Periodisation can also be easily implemented using Kettlebell programmes. Example of a Kettlebell conditioning routine for the more advanced client: MAIN SESSION

Exercise

Weight

Sets x reps

Rest

Notes

One Arm Kettlebell Snatch

3 x 5 each arm

1 min

Complete in superset fashion with 1 min rests

Front Squat to Press

3 x 10

1min

Renegade Rows

3 x 5 each arm

1min

Multi-directional Lunges

3 x 5 each leg

1min

Complete in superset fashion with 1 min rests

Sets x reps

Rest

Notes

Clean, Squat & Press

3x5

3mins

Snatch

3x5

3mins

Turkish Get Up (TGU)

3x4

3mins

Example of a Kettlebell strength routine: MAIN SESSION

kettlebell programme design

Exercise

32

Weight


Competence and Competition The basic techniques for the lifts can, in most cases, be obtained quickly but perfect technique can take much longer to master. It was traditional to compete at Russian festivals using Kettlebell lifts but to this day there are a number of competitions for Kettebells involving various weight categories, ages and disciplines. Below is an example of a lifting competition outlined by the International Union of Kettlebell Lifting Modified example of the International Union of Kettlebell Lifting competition: Lift

Time Period

Men

Snatch

10 mins

Men

Long Cycle

10 mins

Women

Snatch

10 mins

5 team relay

Jerk

15 mins 3 mins each

Kettlebell kg

No. of Reps

By the end of the workshop the trainer must show proficiency in the Swing and Snatch: Workshop Leader:

Learner Name:

Exercise

Competent

Comments

Swing

Snatch


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References www.samsonscroll.com/aboutjohnbrookfield.html www.naturalstrength.com/ www.dragondoor.com http://giri-iukl.com International Union of Kettlebell Lifting: Baechle, T. R. et al (2000). Anaerobic Exercise Prescription. In Essentials of Strength Training and Conditioning (T. R. Baechle and R. W. Erle, ed.) pp. 393-425, Human Kinetics. Caldwell, J. (2008). The Kettlebell Posture, RKC. Dragondoor. Chek, P. (2007). Kettlebells “Ring” True. TheChekInstitute Chek, P. (2005). Training Jane Not Tarzen. TheChekInstitute Cotton, R. T. (1997). Testing and Evaluation. In ACE Personal Trainer Manual (R.T. Cotton, ed.) Ace Publishing Elphinston, J., & Pook, P. (1999). The core workout – A Definitive Guide to Swiss Ball Training for Athletes, Coaches and Fitness Professionals. Published by the core workout Heyward, V. H. (2002). Advanced Fitness Assessment and Exercise Prescription. 4th Edition. Human Kinetics. Jones, B. (2005). An Introduction to Kettlebell Training. PTontheNet Klein, S. (1932). The Kettle Bell. Klein’s Bell, 1, (11). Kraemer, W.J., & Gomez, A. L. (2001). Establishing a Solid Fitness Base. HighPerformance Sports Conditioning (Foran, B. ed.) Human Kinetics. Lauren, B. (2006). The Need to Train Like a Man, Especially if you are a Women, RKC. Dragondoor. McArdle, W., Katch, F., & Katch, V. (2001). Exercise Physiology: Energy, Nutrition and Human Performance. 5th Ed. Lippincott, Williams & Wilkins. Neupert, G. (2007). What is the RKC System, RKC. Dragondoor. O’shea, J.P. (1995). Quantum Strength and Power Training: Gaining the Winning Edge. Patrick’s Books, Corvallis, QR. Robergs, R., & Roberts, S. (1997). Exercise Physiology: Exercise, Performance and Clinical Applications. Mosby. Staley, C., & Snideman, k. (2006) Pulling Your Chain For Massive Gains!, Same But Different Volume 1. T-Nation Tsatsouline, P. (2008). Which Kettlebell Should I Get. Hard-Style, 5 (2). Tsatsouline, P. (2007). Building Muscle with Kettlebells. PTontheNet

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Tsatsouline, P. (2007). RKC Instructor Manual. Dragon Door Publications, Inc. and Tactical Strength. Inc St. Paul USA Vinogradov, G.P. and Lukyanov, M.T. Weightlifting Yearbook. 1986

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Kettlebell Manual

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