Over the last decade or so, kettlebell use outside of Eastern Bloc countries has sprung out of obscurity and into the mainstream. - these days you can walk into just about any large chain gym and find a rack of brightly coloured bells.

With the increase in popularity of kettlebells, information from some of the most experienced and accomplished kettlebell lifters and coaches in the world has become far more accessible.  In the last few years, kettlebell trainers and enthusiasts in Australia have been able to get their hands on really solid information regarding best lifting practice.

This article aims to bring together some of that information on best lifting practice, including some relevant research on kettlebell lifting, for the fundamental kettlebell lifts.

KETTLEBELL EXERCISES

The kettlebell can be used for an almost infinite range of exercises, but here we will focus on lifts that are considered fundamental to kettlebell training and must be performed in a specific manner when using the kettlebell.  It is often difficult to find good information on these fundamental, kettlebell specific exercises and the internet is rife with conflicting information on how to perform them.

A very common mistake made by people is to treat the kettlebell in the same manner as they would a dumbbell.  They are both hand weights, yes, but they are completely different beasts (all you have to do is look a them to realise this) and the kettlebell should be respected as such.

24kg Iron Edge Prograde Kettlebell

So how do you filter through all the conflicting information on kettlebell specific exercises?  How should you treat it if not like a dumbbell?

Well, arguably the best way is to default to what professional kettlebell sport athletes and coaches recommend.  There are a number of reasons for this, but put simply professional athletes will always prioritise safety (if they rely on their sport for their living, they want to minimise the risk of injury) and they will always strive for the best training outcomes.  For a more detailed explanation of the benefits of listening to the professionals (and better still, the very best of the professionals), take a look at this post on "Why Lift Kettlebells Like a Kettlebell Sport Athlete."

Ivan Denisov teaching at Iron Edge

Notably, injury rates amongst professional kettlebell sport athletes are exceptionally low, and for me this means that they should be the go-to people for lifting advice, not some guy who has made up his own lifting methods and certifications (of which there are plenty).

Before even picking up a kettlebell to attempt the following exercises, there are a few things you should consider:

  • While being self-taught is admirable, it is not the best way to ensure you're lifting safely and effectively.  Finding a good kettlebell coach or mentor is really essential to success, particularly with the kettlebell specific lifts, which are reasonably technical in nature.  This article should arm you with information to help increase your rate of learning, help you make adjustments to technique if you've already been training with kettle bells and help you assess good vs not-so-good trainers/information, but it is no substitute for someone working with you and your particular needs as an individual.  There are plenty of options available, and for those who aren't close to a good kettlebell trainer there are plenty offering online coaching (if you opt for online be sure that you get video analysis of technique as a regular  inclusion).
  • The priority with any lifting is to establish good range of motion and movement patterns before even touching a weight, if you can't do simple things like sit down into a chair maintaining neutral spine or touch your toes with extended legs then progressing to kettlebell swings is out of the question.  This is also where the above-mentioned coach or mentor comes in: to assess your ability level and provide remedial work if necessary.
  • After range of motion and correct movement patterns are established, skill is the next priority and skill is always built with light weights (and should always be developed thoroughly before load is increased).  This is the rule for safe lifting, it shouldn't be considered optional and increasing weight is never a safe way to improve technique.  Prioritising load over skill is a recipe for injury.

Bearing all of that in mind, read on for detailed information on the fundamental kettlebell lifts:

Ivan Denisov teaching kettlebell lifting at Iron Edge

The Kettlebell Swing

The kettlebell sport swing

The kettlebell swing and its family (swing based lifts such as cleans and snatches) are possibly the best exercises available for developing power endurance in the posterior chain (hammies, glutes and back).  In particular, the glutes have been shown to be the most active muscle group in EMG tests during swings.  This posterior chain activation means swinging a kettlebell can be of benefit to everyone from the office worker who is sitting all day, right through to any athlete whose sport requires any form of running.

Furthermore, the kettlebell swing has been shown to be an effective exercise for increasing VO2 max, as evidenced by this Truman State University study: "Oxygen Cost of Kettlebell Swings."

Two arm kettlebell swing

According to legendary Melbourne physiotherapist Andrew Lock the kettlebell swing, when performed correctly, is the "solution to lower back problems."  The swing is unique in its ability to develop the lumbar muscular and forces the body to automatically switch on those muscles that support the lumbar spine (the abdo-lumbar corset).  This means that the swing (again, emphasising it must be done with perfect technique) can be used not only to injury-proof the lower back, but also to rehabilitate the lower back.

It should also be noted that the swing has a very different loading pattern on the spine than do most barbell exercises: the ratio of shear to compression forces is much higher in swings.  This different loading pattern can be beneficial for those who have had an excess of compressive forces on their spine, and can be excellent cross-training for strength athletes whose training consists mostly of compressive forces on the spine (such as powerlifters).

There are several different variations on the kettblebell swing.  The most useful variation(s) will depend on what you're trying to achieve - it's always very important to know the "why" when including a particular lift in your training.

Kettlebell one arm swings

Some of the basic swing variations include:

  • Two arm swing
  • One arm swing
  • Kettlebell sport  swing
  • Alternating swing

It should be noted that the kettlebell sport swing is the version that safely and effectively transfers to cleans, snatches and even kettlebell juggling because it changes the arc of the swing, giving it a more vertical path on the upswing.  For this reason, it is considered the only valid swing variation by many Eastern Bloc coaches.

For a detailed discussion of technique take a look at this article on The Kettlebell Swing.

The Kettlebell Clean

The kettlebell clean

The kettlebell clean boasts many of the benefits of the swing (given it's based on the swing) but also has a resting point (rack position) so can be paced, allowing you to more easily manipulate the training effect (using pace in kettlebell lifting is discussed later in the workouts section).

It is very important to us the correct swing base for the clean, not only for safety but also for efficiency (efficiency will transfer to the ability to lift heavier or perform more repetitions so it's worth striving for).  It has been standard practice in the West for many years to teach the clean using a one arm swing with single hip and leg extension.  The problem with this is that force is applied at the end of the backswing, resulting in the kettlebell being thrust forward along a roughly horizontal trajectory (if you let the kettlebell go on the upswing it would fly forward).

Double kettlebell clean

The clean requires you to land the kettlebell in rack, on the body, so it is far safer and more efficient to apply force as the kettlebell passes just in front of the knees on the upswing, if force is applied here it will move along a more vertical trajectory and "float" up into rack.

How do you time it so that you can apply force just as the kettlebell passes in front of the knees?  You add a second knee dip (as you do in the kettlebell sport swing) so that you follow the kettlebell into the backswing with some knee extension, dip with the kettlebell as it begins to swing forward again and stand up as soon as it passes in front of your knees.

Importantly, using the correct swing as a base for the clean will significantly reduce impact on the forearm when landing the kettlebell, this impact being one of the most serious risk injuries when performing the clean.

Ivan Denisov kettlebell rack position

Westernised versions of rack position with the kettlebell have also been taught, usually to make this position more palatable to those who are used to training with barbells and dumbbells.  While a safe, stable and effective rack position will often look different on different people due to variations in morphology, the principles remain the same and they require the kettlebell to be racked very differently from a barbell.  It is important that:

  • the kettebell handle sits so that the wrist can remain neutral without the wrist flexors being activated
  • the body of the kettlebell sits in a "V" between biceps and forearm (hand always medial in relation to elbow)
  • the elbow contacts the body
  • the weight of the kettlebell sits over hip and heel
  • the legs are locked (or at anatomical lockout)

For a detailed discussion of technique, including rack position, take a look at this article on The Kettlebell Clean.

 The Kettlebell Overhead Press

The kettlebell overhead press

The kettlebell overhead press is perfectly suited for developing strength endurance in the shoulders and triceps (it can also be used for strength work but for pure strength work you're better off with a barbell).

Due to the odd shape of the kettlebell, and the fact that its centre of mass is displaced from the handle, the external rotation and abduction of the shoulder that most people use with a dumbbell press is unsafe with the kettlebell - it results in the shoulder being pulled back by the weight and too much stress being placed on the rotator cuff.  Add to this the issue of not being able to escape the weight when it's locked in on the hand in a standard kettlebell press and you have a high risk of injury if you try to press the kettlebell like a dumbbell.

The kettlebell should instead be pressed along the most direct and vertical path to overhead lockout.  This is not only the safest way to press the kettlebell, but it is the only way the press will carry over to the push press and jerk.

Ivan Denisov overhead lockout

Overhead lockout position also needs to be performed in a kettlebell specific manner for safety:

  • With the kettlebell, the arm must be in a vertical position for the kettlebell to be stable overhead (and increased stability means decreased risk of injury), getting the arm vertical requires a significant level of shoulder and back mobility, most people have to work on this before even attempting to get a kettlebell overhead.
  • A locked arm (anatomical lockout for the hypermobile) is also essential for safety.
  • The weight of the bell should sit over hip and heel (just as with rack), again this will increase stability.
  • Slight external rotation of the shoulder should always be maintained in overhead lockout with the kettlebell to prevent the shoulder being pulled into a vulnerable and weak internally rotated position overhead.

For a detailed discussion of technique, including overhead lockout position, take a look at this article on The Kettlebell Overhead Press.

The Kettlebell Push Press

The kettlebell push press

As with any push press, the aim of the kettlebell push press is to add leg drive to an overhead press in order to be able to move more weight (either a heavier kettlebell or increase the number of repetitions able to be performed).  This also converts the overhead press from a grinding lift to a ballistic lift and with this ballistic nature the push press requires the stopping of a rapidly moving kettlebell overhead, which is a wonderful way to build shoulder stability.

It is important to understand the aim of the push press in order to perform it effectively with a kettlebell.  And that aim, as mentioned above, is to add leg drive to the overhead press.  In order to do that, you must have a point of contact where energy generated by the legs can be efficiently transferred into the weight.  With the kettlebell, that point of contact is between the body and elbow (ideally iliac crest and elbow), unlike with a barbell where the point of contact is the shoulders.

Ivan Denisov first dip of kettlebell push press or jerk

In order to be able to maintain that crucial elbow-body contact for effective power transfer, the dip of the kettlebell push press must be performed without any hip flexion - as soon as the hips flex the body is pulled away from the elbow, and this is a massive power leak in a kettlebell push press.  The dip of the kettlebell push press is achieved with ankle and knee flexion only.  One of the benefits of performing the kettlebell dip correctly is the eccentric contractions of knee stabilising muscle groups (quads and calves).

Developing the skill of "fixation" (stopping the kettlebell overhead, arms and legs extended) is of the utmost importance for safety in any ballistic overhead lift.  Of all the people I have trained over the years, not one has fixated instinctually.  This means people need to be taught exactly what it feels like to have stopped the kettlebell properly overhead, and it needs to be practised mindfully.  Fixation will build fantastic shoulder stability, repeated non-fixation will actually weaken the shoulder joint and make it more susceptible to injury.

For a detailed discussion of technique take a look at this article on The Kettlebell Push Press.

The Kettlebell Jerk

The kettlebell jerk

The kettlebell jerk is a great lift for developing power endurance (again for maximal power work barbells are going to be much more useful).  As with any other jerk, the aim with the kettlebell jerk is to maximise the use of the lower body, and decrease the use of the upper body to a minimum, to move as much weight as possible overhead (as with the push press this means being able to lift heavier bells or getting more repetitions out).

Kettlebell jerk

With the aim of maximising the use of the lower body, the first dip of the jerk should be performed just as it is with the push press in order to get efficient transfer of energy from legs to kettlebell.  From there the kettlebell is bumped off the body as high as possible, and to remove any pressing (lifting with the upper body) a second dip is added in so the lifter can drop underneath to catch the weight.

The second dip of the kettlebell jerk is the sticking point for most people as it requires the bell to be caught in a quarter overhead squat position, which requires excellent shoulder, back and hip mobility.  Add to this the fact that you have to catch it by dropping underneath it very rapidly and the potential for error becomes apparent.  After many years of teaching the jerk, and after learning from the world's best, I have found this method gets most people performing the jerk correctly relatively quickly:

  • Breaking the movement down into segments (dip, dip into bump, finishing position of bump to second dip) and rehearsing each individually without weight until mastered.
  • Once the individual segments have been learnt, stringing them together very slowly to begin with (without weight) and gradually speeding up until the movement is performed at full speed without load.
  • Rehearsing individual segments (dip, dip into bump, overhead squat into second dip position) with the weight.
  • Attempting the full movement with a weight only after demonstrating a high level of competency in the previous steps.

For a detailed discussion of technique take a look at this article on The Kettlebell Jerk

There are also some further tips garnered from training with Ivan Denisov in this article on Kettlebell Jerk Technique Tips.

And even more tips here in this article written after training with renowned Ice Chamber Coaches.

Ivan Denisov 40kg kettlebell jerk

The Kettlebell Snatch

The kettlebell snatch

The kettlebell snatch is an incredible exercise for posterior chain power endurance development, general conditioning, grip endurance and mental toughness.  However, it is also the most technical of all the kettlebell specific lifts and it takes a great deal of time and effort to perform this lift correctly.  Unfortunately, many people don't have the patience (or the desire to seek out the best knowledge) and try to "dumb down" the kettlebell snatch, resulting in inefficient technique that also increases the risk of injury.

It is important to build up a strong skill base with all of the previously mentioned kettlebell lifts before even attempting a snatch (often people skip this and think the swing is all you really need to prep for the snatch):

  • Kettlebell sport swing: This is the only swing variation that has direct transfer to the snatch.  As with the clean, the kettlebell sport swing allows force to be applied when the kettlebell is just in front of the knees sending the kettlebell up, rather than forwards.  The swing makes up a large portion of the snatch so if you spend the time to get the kettlebell sport swing bang on you will save yourself a lot of grief when trying to learn the snatch.
  • The kettlebell clean: It is very important to be able to catch the kettlebell in the correct position on the hand without impact on the forearm.  This is much, much easier to do in the clean at chest level than it is overhead.  If you get this right in the clean you will have a much better chance of getting it right in the snatch.
  • The kettlebell press: Getting to the correct overhead lockout position is crucial, and the more ballistic the lift the greater the risk of injury if you get it wrong, so building up some basic shoulder strength and really getting to know your overhead lockout position with the overhead press is important.
  • The kettlebell push press: The push press is the simplest of the overhead ballistic lifts, and this is where you need to start practising the skill of fixation before attempting more complex lifts such as the jerk and snatch.
  • The kettlebell jerk: The jerk is a relatively technical lift (although less technical than the snatch) so the ability to learn it demonstrates a relatively high level of body awareness, coordination and mobility.  Fixation in the jerk is also more difficult than in the push press, so helps build even greater shoulder stability and further develops the skill of fixation.  You should also be comfortable getting a weight 4-8kg heavier overhead than the weight you intend to snatch (e.g. if you want to snatch 16kg you need to be able to get 20kg overhead 8-10 times with excellent form), and the jerk is the best way to do this.

Kettlebell snatch

One of the biggest issues with the way the snatch has been taught in the West over the past decade or so is the use of the "high pull" as a precursor.  With the high pull, the kettlebell is swung up to about chest height, then pulled back towards the body.

The first problem with using this as a precursor to the snatch is that most people don't keep the kettlebell travelling along the midline of their body in the high pull, they usually pull the kettlebell out to the side of the body - this is not a pathway that is conducive to a safe snatch.

The other problem with using the high pull as a lead in to the snatch is that it teaches people to yank with the arm, rather than use their legs to drive the kettlebell up.  Using the arm to yank back is incredibly inefficient, will lead to premature fatigue in the shoulders and grip and looks really ugly.  The high pull followed by the punch up also often remains a broken movement, so technically isn't really a snatch since the definition requires one, uninterrupted movement from the end of the backswing to overhead lockout.

Using the kettlebell sport swing to teach the snatch is a far better option than using the high pull, it means spending more time to get the swing portion correct but this will pay off in the long run.  The kettlebell sport swing teaches people to use their legs and bodyweight shifts as efficiently as possible to move the weight up to lockout, without any need to yank back with the arm or over grip.

It is the efficient use of the legs and bodyweight shifts that allow kettlebell sport athletes to perform incredible feats with the snatch, and usually feats with weights that ordinary kettlebell lifters would consider heavy - you can't really argue with technique that allows a 53kg woman to snatch almost half her bodyweight 188 times...

We are currently working on a detailed article on snatch technique - watch this space.

WORKOUT ROUTINES

Of course, the best way to program kettlebells into your training in a way that is individualised to your capabilities and needs is to get a good trainer (see training advice below) - there is no such thing as a good "one size fits all" program.  This article by renowned Ice Chamber coach Steven Khuong highlights some of the pitfalls of programming in the internet age where information is readily available and everyone is touting the latest greatest training template: Are You Confused Yet? - Successful Programming in the Internet Age.  So, this section aims to give you some ideas on how kettlebells can be incorporated into training for different goals, but it is by no means prescriptive.

Kettlebell jerk

Training for Time at a Given Pace

The kettlebell is perfectly suited to power endurance and strength endurance training i.e. high repetition lifting.  Training for time at a set pace allows you to control and manipulate more variables than training for reps alone or time alone.  This also means it helps with accurately assessing progress.

For example, a set under 3 mins done at a fast pace (a "sprint set") will be highly anaerobic.  A set done at a slower pace so that it can be maintained beyond 3 minutes will have a increased aerobic demand in comparison.

You can also play around with the number of hand changes (for single handed lifts).  Multiple hand changes will allow longer sets and greater total volume as demands on local muscular endurance are decreased, in this case conditioning will usually be the limiting factor.  A long set with a single hand change will usually be limited by local muscular endurance and will be mentally tougher.

Training for time at a set pace also allows you to identify and target weaknesses.  For example, an individual who is well-conditioned but doesn't have great local muscular endurance will find a shorter, faster set easier than the same number of reps done over a longer period of time - slowing them down when they lift can help improve their weak point.

The World Kettlebell Club Strength & Conditioning Quotient is but one example of how you can train for time at a planned pace.  This is useful not only as GPP but also as a fitness test that can be used to monitor progress.

Kettlebells for Strength Athletes

Kettlebells on their own are not an ideal tool for strength training.  They can, however, be an excellent supplement to strength training for GPP, assisting recovery and weak point training.  In this article by Scott Shetler discusses the use of kettlebells in strength training programs, with examples of kettlebell use in Westside Barbell inspired powerlifting training template: Kettlebells for Powerlifting and Strength.

Stephen Pritchard squat

Kettlebells for Martial Arts

Martial artists were the first group of athletes outside of Eastern Europe to really embrace the kettlebell as a supplementary training tool. As martial arts fall in the realm of strength/power endurance sports, it makes sense that kettlebell training has excellent carryover to these sorts of athletic pursuits.  This interview with Misty Shearer, one of only a handful of women in North America with a BJJ Black Belt, gives some insights into just how effective the right kettlebell training can be as a supplement for martial arts training: BJJ & Kettlebell Sport.

Misty Shearer kettlebell sport and BJJ athlete

Kettlebells for Running

Whether you're sprinting, running marathons, doing triathlons or running obstacle courses, cross-training with kettlebells can help reduce your risk if running-related injury and increase work capacity.  This article covers the most useful kettlebell lifts for runners, along with some programming advice: Top Three Kettlebell Lifts for Runners.

Mobility Routines for Kettlebell Training

The kettlebell specific lifts outlined above require a decent level of mobility (often throughout the entire body) in order to be performed safely.  Shoulder, back and hip mobility are areas that most people will need to work on for kettlebell training, you can find examples of some exercises and stretches that may help in this article on self-massage, this one on restorative stretches for kettlebell sport and this one on world champion kettlebell lifter Denis Vasilev's stretching routine.

World Champion kettlebell lifter Igor Morozov also has a series of mobility exercises for kettlebell lifting on his YouTube channel.

TRAINING ADVICE

Expert Advice for Your Specific Needs

I will reiterate the point made at the beginning, as this really is the most important piece of training advice: find yourself a good trainer or mentor for your kettlebell lifting.  Having an expert assess your specific capabilities and circumstances is the only way to be sure you're getting exactly what you need out of your kettlebell training.

Research your potential trainer or mentor well - having a couple of pieces of paper that say they're a kettlebell instructor isn't enough to guarantee you're getting an expert, but if they do have some pieces of paper make sure they come from reputable organisations.  Ask a lot of questions, get a feel for whether or not they are just using buzz words or genuinely know what they're talking about.  Talk to both current and former clients if you can.  If you need help, email me (see email at the end of this post).

Ivan Denisov teaching kettlebell lifting at Iron Edge

Different Types of Kettlebells?

There are several different types of kettlebells on the market, and they generally fall into two categories: competition kettlebells and classic kettlebells.  Importantly, even within these categories there is massive variation in quality from different companies.  As a general rule, you get what you pay for and a cheap bell will usually be less comfortable (and less safe) to use.

There are some things you want to check for in any kettlebell to make sure it's going to be comfortable to use:

  • The distance between the handle and body of the kettlebell should be 55mm so that the kettlebell rests in the correct position on the forearm and allows for easy hand insertion on cleans and snatches.
  • The handle should not have bumps or seams, any protrusions will contribute to shredded hands on swing based lifts.
  • The handle should be moulded, not embedded - embedded handles can snap off.
  • The kettlebell should feel balanced and if you shake it, it shouldn't rattle.

Competition or Pro Grade kettlebells are without doubt the best kettlebell for high volumes of kettlebell training: they are the most ergonomic design and move best in ballistic lifts (including any juggling).  The wide base also allows for exercises such as renegade rows.  The raw steel handle on a good competition kettlebell can be chalked easily for high repetition lifting.  Competition bells also have the advantage of being standardised in size so technique with one weight transfers directly to any other weight.

There is the option to get weight adjustable kettlebells with competition dimensions.  These are very good in terms of space saving and are a much cheaper option than buying kettlebells of several weights.

16kg competition kettlebell

Classic kettlebells are usually a cheaper option than Pro Grade kettlebells.  For the most part, if they are properly designed they are satisfactory for any kettlebell lifts but don't move as well for ballistic lifts as the competition bells.  With classic kettlebell design there are also the option of a neoprene  kettlebells for use in spaces where it isn't ideal to have metal in direct contact with surfaces (such as on wooden floors).

16kg classic kettlebell

Hand Care

If you are doing a lot of swing-based training, taking care of your grip is important not only for preventing blisters and callouses tearing, but also to avoid detrimental changes in technique as a response to pain and to avoid overtraining injuries.  Good technique is of course the most important protect your grip, but you may also find the tips in this video helpful: Basic Hand Care for Kettlebell Training.

Pro Grade kettlebell chalked handle

Chalking the kettlebell handle properly is also an important part of kettlebell training and will help prevent over-gripping in the swing based lifts, so assists with protecting your hands.

The Ultimate in Kettlebell Specific Training

Kettlebell sport is the ultimate pursuit for kettlebell enthusiasts (if you don't know what it is take a look at: What is Kettlebell Sport?).  You can read about its origins and development here: History of Kettlebell Sport.  If you do want to take your kettlebell lifting to the level of competition, it's worth starting out right with the help of this Kettlebell Sport Guide for Beginners.  And if you want some insights into how Absolute World Champion Ivan Denisov approaches training, there is article is worth a look: What Makes a World Champion: Lessons Learnt From Ivan Denisov.

Kettlebell juggling, or power juggling, is also considered part of kettlebell sport and it can take your kettlebell training to a whole new level of creativity.

 In Conclusion

Hopefully this article has helped bring together some useful resources and given you a solid base from which to approach your own kettlebell training.  The next step is to get expert advice for your own specific needs, so for help finding trainers (or even workshops) feel free to email: [email protected]