Watch as Kettle bell Kings trainer Mike Salem and our good friend Justin Andrews from Mind Pump Media break down the essentials for a high-quality kettlebellpress. In their training experience, Mike and Justin have seen a number of people fail to maximize the use of their muscles and put themselves at risk by using the incorrect form.
Justin notes that some bodybuilders perform a “half- press,” in which the arm is only half-extended above the head, in an attempt to better isolate certain muscles, but this variation is not necessary and may even be less effective overall. By utilizing the correct form for your press, you not only work these muscle groups but you also generate a safer movement that reduces the risk of injury.
Although this is the standard position, you also have a range of angles you can place your arm in that isolate different parts of the upper body and allow you to perform more repetitions. The kettlebellpress or military press can transform your upper body making it look, feel and perform at its peak.
Let’s delve deeper into this important kettle bell overhead press exercise and understand why and how it should be used for maximum results. When performed correctly the kettlebellpress lights up almost all the muscles in your body.
Good overhead pressing also demands perfect alignment throughout the body from head to toe in order to produce a strong and stable base of support. There are a great many kettle bell shoulder press variations for you to practice adding to your workouts in order for you to keep things interesting.
Activates most of the muscles in the body when performed correctly Improves overhead strength for daily tasks Develops better alignment throughout the body Increases cardio due to the heart having to work harder to pump blood to the top hand Conditions the shoulders and upper body Adds variety and spice to existing workouts and combinations However, the main muscles that do most of the heavy lifting are the shoulders (deltoid) and the back (latissimus Doris & trapezium) and the arms (triceps).
The legs and even the toes can be activated when pressing challenging and heavy loads. If you lack the movement necessary in the upper back or shoulders to extend the arm directly overhead then compensations must be made further down the body in order to maintain correct alignment.
The human body is strongest when all the joints are stacked in good alignment one on top of the next. When you press a kettle bell overhead you can increase your overall strength by activating as many muscles as possible.
Squeezing the handle of the kettle bell, clenching your other hand into a fist, clamping your buttocks together and locking your legs straight. The act of ‘ getting tight ‘ will cause as many muscles as possible to activate and through the process of irradiation transfer the strength throughout your body.
Basically the body conserves valuable energy by only using the muscles it needs to in order to perform a movement. When you hold a kettle bell overhead it challenges your smaller endurance based stabilizing muscles.
Use the following 4 overhead kettle bell stabilizing exercises in order to strengthen your muscles in preparation for your heavy lifting later. Practice : Holding, Walking or Performing the Overhead Warm Up for 60 seconds non-stop is the ultimate goal.
Practice : 5 repetitions on each side is enough as the exercise is performed slowly and deliberately. The shoulder will be challenged from all angles as you stand up and then lay back down again all while keeping the arm locked.
The kettle bell bottoms up clean is a fun exercises that will help correct shoulder and arm alignment issues. I talked earlier about the importance of stacking joints when load is added in order to gain strength, the bottoms up clean helps you naturally develop this skill.
As the kettle bell is cleaned to the racked position the handle is pointing downwards and the weight balanced above it. You will need to keep your shoulder and arm in the correct position in order to maintain balance of the kettle bell.
Practice : use as a nice warm up performing 6-8 repetitions holding in the balanced position for as long as possible. The half kneeling kettlebellpress will not only challenge your pressing strength but also your core stability.
Do not allow your hips to rotate backwards and for your midsection to fall forwards, stay upright. The kettle bell tall kneeling press isolates the upper body by taking away your base of support.
Keep the buttocks and abs pinched nice and tight throughout the full movement. Do not let the hips slowly track backwards as you progress through your repetitions.
The classic standing kettlebellpress or military press takes the kettle bell from the racked position and overhead. Engage the Lats by tensing the armpit as you press Make sure the forearm is vertical as you press Keep the shoulder down away from your ear and back in its socket Squeeze the whole body to create tension Push away from the floor Use your breath by inhaling first, then forcing air out through tight lips as if letting air out of a balloon Lock the arm at the top with the shoulder away from the ear Ensure that the kettle bell is vertically overhead and not in front or behind the head Actively pull the weight down slowly and with control
The hardest part of the KB strict press is taking the kettle bell from the racked position and moving it the first 12 inches. The kettle bell push press does not involve much work from the legs just a slight knee bend and then a sharp snap of the hips.
Once the kettle bell is moving upwards you can then use the momentum to help with the rest of the overhead press. First you use a slight push press to begin the momentum of the kettle bell moving upwards before dropping for a second time underneath the kettle bell and driving upwards with a straight arm.
You will need excellent body and arm alignment in order to press the kettle bell overhead from the bottoms up position. Maintain a strong grip throughout the exercise and always be prepared to get out of the way if the kettle bell flips over.
You will need good upper back and shoulder mobility in order to complete this exercise. At the bottom of the squat press the kettle bell overhead and then return it to the racked position before standing up.
If you struggle with good squatting technique or have mobility issues then this exercises is going to be a real challenge for you. One of the simplest and most common ways to incorporate the overhead press is to add it to the kettle bell clean.
Make sure to complete the clean correctly and rack the kettle bell securely before moving into the shoulder press. From a deep squat you use your momentum on the upward part of the movement to help push the kettle bell overhead.
You can think of the exercise as an even more exaggerated type of push press with a full squat at the bottom. Practice : 10 continuous repetitions on each side will really get your heart rate racing.
If you can perform nice deep smooth reverse kettle bell lunges then adding a press to the exercise will ramp up the muscle activation. Make sure you keep the arm tucked nice and tight to the body during the lunge to save exhausting the shoulder prematurely.
The back knee should kiss or get very close to the floor in order to activate the buttock muscles fully, do not cheat the movement just to get in the overhead press. Practice : work up to 12 repetitions on each side for a full body and cardio based workout
Drive up from the bottom position using the momentum to press the kettle bell overhead. You will need good core stability and cardio in order to perform a number of quality repetitions.
Keeping the legs straight sit up and press the kettle bell overhead. The format of this strength workout is simple just alternate sides adding 1 extra repetition to the total each round.
You don’t need to rush between sides, take your time so you are fully switched on for every repetition. If you find the last few repetitions too difficult then use the push press to finish off the reps.
As you get stronger and can manage all 5 repetitions without using the push press then add a second set starting at 1 and increasing to 5 again. Finally, when you have mastered the overhead kettlebellpress there are 5 kettle bell combination pressing exercises that you can use to really ramp up the cardio and full body muscle engagement.
Up until 45 years ago, the overhead military press was actually the third event in Olympic weightlifting, along with the snatch and the clean and jerk. The military press was considered the main yardstick for measuring strength.
They didn’t even know what the rotator cuff was, and, in fact, there is no mention of it in the kinesiology textbooks of that time. In the bench press, the shoulder blades are locked in an abducted and depressed position, which inhibits the action of the serrated anterior muscle.
This is because the serrated anterior muscle is responsible for the protraction, as well as the rotation and elevation, of the scapula, which is exactly the opposite of what happens during the execution of the bench press. Not surprisingly, the serrated anterior muscle is activated when the shoulder blades can move freely during the overhead press movements.
Our goal is to become strong in an absolute sense, and remain so for a long time. Rather, you are really strong when your strength can be useful in a variety of endeavors, it protects you from injuries, and it allows you to do what you like, for a long time.
The kettle bell pressed overhead from the rack position helps the shoulders to stay packed and move according to optimal biomechanics. This enables an optimal lockout overhead, and thereby helps to develop strong and healthy shoulders.
In deeply studying the kettle bell military press, I have concluded that it represents an excellent choice when it comes to transfer to the bench press, as it allows the practitioner to cover the entire range of motion of an overhead press, and it involves in totality, thanks to the lockout, the muscles of the upper back, including the para-scapular muscles and those of the rotator cuff. I believe the kettle bell military press is essential for the harmonious development and coordination of the shoulder joint district.
There are three factors that make the kettle bell military press the best way to develop overhead strength: This is totally different from what happens with dumbbells and offers unique advantages in regard to the joint’s health.
A sample of ten athletes participated in the study, some of them students of the University of Rome “For Italics,” Sums. The subjects, all coming from the world of strength, were instructed by me until they could perform a strict military press for 5-8 reps with a given kettle bell size.
By strict, I mean a modality that meets all the SFG standards of the military press. The press program that the subjects followed involved rep ladders, with a volume that increased every week.
By the fifth week, during the heavy session, they had to perform a total of 150 military presses. In fact, as we all know, the meaning of life is press heavy weights overhead,” right?
We must feel good, be happy, and continue to cultivate our passions in a healthy environment. Enjoying our time practicing our kettle bell military press is one way to achieve these objectives.
If you are around online forums, social media, and fitness blogs, you may have heard this: “Yeah, who doesn’t need a he... Gilda Flaming is an SFG Level I Instructor and a powerlifting athlete with the Form Club Team of Mona.
She is a former professional swimmer and distance runner, and is a member of the Italian law enforcement. She has trained with the greatest athletes in swimming and distance running, and she now studies strength in all its forms.
The kettle bell clean and press works the legs, hips, back, shoulders, and arms, making it a popular move among competitive weight lifters and casual exercisers alike, although it is not recommended for beginners. It is thought to have been used for strength, power, endurance, and agility training by Russian police and military as well as athletes and bodybuilders.
The kettle bell has historically been made from cast iron, but it is now sold with a vinyl or rubber coating as well as in uncoated form. As kettle bell workouts have grown in popularity among personal trainers, group fitness instructors, and coaches, they have attracted a following among people looking to lose weight and tone up as well as those looking to develop their muscles and athletic skills.
The kettle bell clean and press is used by both populations for its emphasis on dynamic full-body training, which is thought to be useful in expanding athletic abilities such as speed as well as in burning a larger number of calories than traditional strength-training exercises. For a more detailed demonstration of proper technique as well as recommendations on weight, sets, and reps, anyone unfamiliar with this exercise should consult a fitness professional.
The Most Beautiful Women Forecasting the Weather Amazing Optical Illusions That Will Play Tricks on Your Mind 40 Wedding Picture Fails You Don't Want to Miss 17 Interesting Maps That Will Change Your Worldview Noticed people doing the kettle bell clean and press in the gym, and wondered how on earth they do it without banging their wrists?
This is why we've put together an in-depth guide on how to do the kettle bell clean and press, so you can practice this fantastic compound exercise without injuring yourself. It works a huge range of muscles once the clean and the press (two separate exercises) are performed together.
The exercise itself involves ‘cleaning’ the kettle bell, which means lifting it from the floor into the ‘rack position’ in a smooth, swift motion. Not only is the kettle bell clean and press great for building muscle and conditioning your strength, but it is also a pretty effective cardiovascular exercise.
Our stabilizing muscles are challenged when we work out with kettle bells, unlike when we use the weight machines at the gym (which usually require us to be seated). The first thing you should know before learning how to do the kettle bell clean and press is that it’s essential to master both sections of the exercise separately before trying to piece them together.
It’s actually a move that a lot of beginners have trouble with, the most common mistake being that they bang their wrists with the kettle bell each time they bring it into the rack position. To prevent banging your wrists, practice the move patiently or in reverse, and really focus on the steps below before trying to rush it!
This will remind you how close your hand/arm should be to your body as you execute the kettle bell clean, and ensure that you don’t start off with your arm outstretched. Once you’ve nailed the clean and you’re feeling pretty restless to begin the second section of the exercise, it’s time to move on to the press … Don’t worry!
By now, you’ll have at least a basic idea of how to handle the kettle bell and its off-set center of mass, which will aid you in getting the kettlebellpress right. Have your feet just over shoulder-width apart Clean the kettle bell into the rack position, keeping it close (covering the rib cage) Brace your core and squeeze your glutes
Now that you’ve got your starting position done and you’re ready to take the plunge, it’s time to execute the press. Keep a light grip on the kettle bell in the rack position (not too tight) Place all of your weight on your heels Take a sharp breath through your nose, bracing your core and glutes Drive the kettle bell upwards, keeping your arm forward in relation to your shoulder and controlled throughout the movement Be sure to keep your elbow and wrist straight, your elbow directly under your wrist Lock-out your arm overhead
To safely bring the bell down, focus on the controlled movement that you used to press it upwards in the first place. It may sound a little silly, but it’s true that combining the exercises to make the kettle bell clean and press can be no easy task if you’ve only just started out.
This doesn’t require adding anything new to the exercise, but we’ve got some tips for you below to help you along in finding your feet in the kettle bell clean and press world! Practice the movement slowly at first, and really get to grips with the breathing technique as this will ensure that you’re getting the most out of the one-arm clean and press with the kettle bell.
Be sure to pop your hips forward during the swing to help you to drive the kettle bell into the rack position Remember your technique: keep everything just as tight as it is during the regular clean and press ! As you’ll notice in the exercise demo, there is a significant difference between the kettlebellpress and the kettle bell jerk.
The press is more of a gentle movement, where the jerk requires more force and power to execute it effectively. Clean the kettle bell safely into the rack position Focus on keeping your body tight and braced (you’ll really need this!)
Using a slight squat/dipped position, drive the bell upwards whilst hinging your hip simultaneously (to add more power/driving force) Compound exercises are those that challenge multiple joints and muscle groups and therefore maximize the overall energy expenditure of your body.
This means that they’re more useful for shedding excess fat and building more muscle mass than isolation exercises! Whether you’re looking to add this exercise to an existing workout routine or you’re only just starting out, it’s understandable that you want to know the kettle bell clean and press muscles worked.
It’s great for conditioning, building muscle mass, and also benefits cardiovascular health (especially when used as part of a circuit). Triceps Biceps Trapezium Latissimus Doris Upper Chest (Curricular Head) Deltoid Rhomboid Abdominal Hip Flexors Glutes Hamstrings Quadriceps
We know it’s a lot to take in, but hopefully, you can now see that the kettle bell clean and press muscles worked are pretty abundant in comparison to other singular strength training exercises. Now that you no longer have to ask ‘what muscles do the kettle bell clean and press work?’, it’s time to move onto our next section...
Long-duration cardio isn’t always for everyone, and we frequently hear clients tell us that it was the reason why they gave up on exercise in the first place (before wanting to give it another shot). The kettle bell clean and press benefits include the fact that it is a great way of cardiovascular exercise.
Not only is it engaging in terms of being fun and energetic, but it shocks the cardiovascular system into life as well as working multiple muscle groups. This means that you can use it to holistically gain muscle mass and strength in all areas, and improve your cardiovascular fitness simultaneously.
We know that we keep bringing long-duration cardio into the equation, but it’s a well-known fact that weight training is better than low impact exercise for burning calories and excess fat. It is also this process that burns extra calories through the energy that it takes to complete it, and the reparation time can last for around 48 hours.
The fact that it works many muscles is also good to mention here, as it causes damage to them during one singular exercise, and consequently strengthens them in the process. The main reason for this is that you can improve your explosiveness and power production with regular practice, which benefits your performance on the whole.
Last but not least on our list of kettle bell clean and press benefits is the fact that it can easily be performed at home. The great benefit of performing the kettle bell clean and press at home beside the financial side of things is that depending on your lifestyle, you could be more likely to stick to this exercise routine when using it away from the gym.
To combat this fear and to get a real feel for whether kettle bell /strength training or a regular is a sustainable option for you, you should definitely trail it at home. This is an inexpensive and easy way to find out whether you should make the leap to gym membership, or whether a home workout routine would be a good option for you!
From this expert quote, we can see that you’ll need willpower and a willingness to push past this initial conflict before you can say that you’ve established a sustainable and effective workout routine. One of the main kettle bell clean and press benefits is that the exercise can certainly help you to reach this point in your fitness journey.
In our opinion, using Conical’s take on psychology and our own experience as exercise experts, the best option for getting into a real routine is to ease yourself into it, and to find something that you enjoy. We hope you’ve got a good idea of how to do the kettle bell clean and press after reading our in-depth guide, as well as how it can be beneficial to your workout routine.
You should care about this topic because the kettlebellpress is simply a safer and more efficient way to press heavyweight overhead. When I learned the nuances of this movement, I can’t tell you how much of a difference it made, not only in my pressing strength, but in my overall shoulder health.
I’ll explain this movement’s unique distinctions so you can discover the key benefits, as I have. First, we need to address the prevalence of shoulder injuries with resistance exercise in general.
Soft tissue injuries (injuries to the rotator cuff, biceps tendon, and PEC major), acromioclavicular disorders, instability, dislocations, mobility restrictions, and nerve injuries can occur with strength training and have been reported in research on resistance exercise. However, the vast majority of strength-training related injuries can be avoided by focusing on proper techniques, improving muscle imbalances, maintaining or improving shoulder joint mobility, and avoiding stressful joint positions such as the high-five position (we’ll discuss this momentarily).
The kettle bell rack is a more optimal resting or starting position to press from. Finally, when pressing with the kettle bell, you are free to move and adjust the plane of motion, which is not as restrictive as with the barbell.
Believe me, I love overhead pressing with a barbell, but it is different from the more natural movement you can perform with the kettle bell. The plane of the scapula (POS) is the normal resting position of the scapula on the posterior aspect of the rib cage (the shoulder blade resting on the back of the ribs).
The scapula (shoulder blade) sits in a position that is approximately 30 to 45 degrees anterior to the frontal plane. In other words, your shoulder is in an optimal position when you raise your arm (or in this case, perform a press).
The natural resting position of the scapula, which is 30 to 45 degrees anterior to the frontal plane. Soft tissue injuries, such as PEC major ruptures, have been reported to occur most often in the high-five position.
This position also stresses other anterior structures and the capsule in the shoulder joint. You use full-body tension to increase stability between the ground and the kettle bell (or any other tool) to generate more force production.
Once again, you can certainly “wedge” with a barbell or a dumbbell, but the shape and design of the kettle bell make it different from the other tools. If you try this and compare the feeling between a dumbbell and a kettle bell, you’ll see exactly what I mean.
This small difference enables a stronger and more efficient overhead press. The tool design, the natural movement in the plane of the scapula, and the wedging effect make the kettlebellpress a unique variation.
You can do anything you want, but it’s a lot more comfortable and efficient to press with a kettle bell compared to other tools. M. Older, et al. Shoulder Injuries Attributed To Resistance Training: A Brief Review,” Journal of Strength and Conditioning Research, June 2010, Volume 24, No 6, pp.
Martin Kelly and William Clark, Orthopedic Therapy of the Shoulder. Scott Marcella, MPT, CSS, SFG II, NFL, ISSN, Saw, CA CWC.
With over thirty years of unique experiences, he currently coaches kettle bell and Weightlifting techniques to small groups in South Florida. A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.
They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ).
Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb). The English term kettle bell has been in use since the early 20th century.
Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements. Variants of the kettle bell include bags filled with sand, water, or steel shot.
By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.
This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting. In a 2010 study, kettle bell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout — “equivalent to running a 6-minute mile pace”.
When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury. Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression.
They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength. The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another.
A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement. Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again.
As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization. It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead.
The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front. The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind.
Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating. Like the slingshot, but the bell is swung forward until the arms are parallel to the ground.
Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack. A variation of the press where the other arm assists by pushing open palm against the ball.
Stand on one leg and hold the kettle bell with the opposite arm. By then lowering and raising the kettle bell you can work stabilization and power.
A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible. One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm.
Alternatively performed with a single kettle bell, one arm at a time. This requires more control than an ordinary push up and results in a greater range of motion.
Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells. In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down.
Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants. Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack. The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement.
Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat. Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position.
An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom. Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead.
Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor.
The single kettle bell version is called the suitcase walk. These build grip strength while challenging your core, hips, back and traps.
The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms.
The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion.
The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception. Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles.
Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts. With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension.
Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance. Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body.
Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well.
One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle. ^ , «» .
« » “ ”, 22 August 2016 (with period photographs). 21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04).
“The kettle bell way: Focused workouts mimic the movements of everyday activities”. Blast Fat & Build Strength With Innovative Equipment!”
Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22). “Exclusive ACE research examines the fitness benefits of kettle bells” (PDF).
Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”. ^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”.
The majority of my athletes are involved in contact sports, be that the martial arts, rugby, or Ireland's native GAA games. Needless to say, these guys need strength and power by the bucket load, but not at the expense of speed and agility.
Personally, I can’t even watch someone Military Press a barbell without having to visit the physio afterward, and several of my crew have had a similar predicament. This changes the leverage; many suggest this offers greater stimulation to the rotator cuff muscles.
When racked, the kettle bells should be low on the body; ideally, the elbows are resting on the top of the hip bones. To get here, we must shift the torso back a wee bit and sink the chest a little.
This position requires flexibility in the thoracic spine and hip flexors, two very common tight areas (so we’re off to a good start already). As we take a sharp breath in to expand the chest, we throw the head back to extend the thoracic spine and open the rib cage.
As the back contracts to lift the chest, the arms are taken along for the ride and the kettle bells are set on their path skywards. If the body is flexible, the initial part of the press is almost horizontal relative the thoracic spine.
So far we’ve used the breath and the back to set the kettle bells in motion, and now our upper chest can kick in. This motion slingshots the spine and the head forwards under the kettle bells so our shoulders and triceps can do the simple job of locking them out with a strong exhalation to stabilize the body and receive the weight.
It took me a long time to work all that out, as well as studying the technique of top kettle bell lifters and also the method that strongmen employ in the log lift, which is almost identical. Altogether, this makes the kettle bell overhead press a massive lift for the entire upper body but is very forgiving for the shoulder joint.
The Squat is considered the king of the weight room exercises, and for a good reason. The Split Squat is my go-to exercise for leg strength; it is brutally hard yet relatively low risk.
The weight is held low below the body’s center of gravity, so the spine isn’t overloaded, yet the legs are working to near maximum capacity. Alongside this, we also get to see and address any imbalances between the left and right legs, something which is very common as most guys favor one side in their athletic performance.
This upright position and front load takes a lot of strain away from the lower back and places it firmly onto the abs. Many who attempt heavy Front Squats with kettle bells are surprised to find that their upper back and abs are highlighted as their weak points.
As you can imagine, if you train to both give and receive big hits, the upper back and core have to be made of spring steel. The ballistic kettle bell lifts are easier to learn than their Olympic counterparts and also have one distinct advantage when we are talking about athletic strength and power development.
You can get a plyometric response with little to no joint impact while at the same time throwing a significant amount of weight through lots of space. That means that for one of my female kick boxers to go from Snatching a pair of 8 kg kettle bells to the next size up (12 kg), that’s a 50% jump !
This is also mildly safer for the athlete as they must first master a certain weight before being allowed to move up. Then we slowly add in more reps until we are hitting the upper end of the bracket for all sets.
For a person military pressing the 24 kg kettle bell for 3 × 3, we encourage them to work towards 5 × 3, then 5 × 4 and eventually 5 × 5 before letting them go for the 28kgs.