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The kettle bell swing clean is similar to the dead clean except a slight swing is used in between the legs generating momentum to take the kettle bell up and into the racked position on the chest. The exercise starts with the kettle bell overhead with a locked straight arm, you then reach down with the opposite hand and touch the toes before returning to the upright position again.
The goblet squat is a kettle bell term where the kettle bell is held upside down with both hands while you perform a deep squat ensuing that the thighs reach parallel with the floor. The kettle bell slingshot is the perfect warm up exercise and great for beginners.
The kettle bell is passed around the body at waist height with the arms kept straight. For mobilizing the shoulders the halo is an excellent kettle bell exercise.
With the kettle bell held in between the shoulder blades you bow forwards keeping the back flat. Our strongest movement pattern that takes the kettle bell from the floor to around knee height while keeping the arm and back straight.
Kettle bell Single Arm Dead lift An exercise position that involves kneeling on the floor with both knees and the body upright. Exercises are performed from the tall kneeling position, most commonly the overhead press.
Again presses and rotations are common from the half kneeling position. The jerk press is a two part movement again that helps lift the kettle bell overhead.
You start with a little push press to assist with the momentum of the upward motion and then drop underneath the kettle bell and finish with a straight arm. The kettle bell is then flipped over and swung back down in between the legs and the exercise repeated.
A single or one leg squat is performed while holding a kettle bell with two hands. Kettle bell exercises that are less dynamic and involve a feeling of ‘grinding out the reps’ for strength building purposes.
The kettle bell overhead press is an example of a grind based exercise. When the kettle bell is sat in the racked position against the chest this is classed as being in the hole.
From the hole you have less of a mechanical advantage due to your arm position when pressing overhead. When the kettle bell is turned upside down so the handle is pointing downwards then this is referred to as bottoms up.
Be careful, eccentric loading leads to muscles soreness. If you squeeze and get tight throughout your body you can ‘up regulate’ your muscle activation and become even stronger through irradiation.
When training increasing muscle then the time that the weight is actively held under tension is important. Pyramid training involves adding or subtracting: exercises, repetitions, rest periods or changing the weight after every round or set.
Another type of pyramid training, similar to ladders except the amount of repetitions is reduced each set. Competitors are divided by their weight and perform as many repetitions as possible in 10 minutes.
The movement incorporates a Russian swing and a Goblet squat. If you would like to try my new program Instinctive Assassin please reach out via the link on the website.
Please remember always perform movements with an appropriate weight. You should also get a qualified coach to check your technique whenever possible.