- Hold a kettlebell in front of you with both hands.
- Set your hips back and fold at the hip whilst keeping a straight back.
- As the kettlebell descends, don’t allow your knees to come too far forward of your toes.
- Once you touch the ground, reverse the movement and stand up tall.
– The Press
This will build solid upper body strength.
How to Do:
- From the rack position, tighten your quads and glutes.
- Pressurise by inhaling.
- Press the kettlebell overhead whist focusing on keeping the bell from rotating. Aim to keep your little finger pointing forwards.
- Exhale at the top of the movement.
- Inhale as you drop back down to rack.
- Re-set, go again.
– The Rack Position
A solid rack position is vital for kettlebell lifting. A number of exercises are initiated from this position so it needs to be comfortable and strong.
How to Do:
- Your hand should be fully inserted into the bell handle. In this position, the handle should be at 45 degrees.
- If possible, get your elbow onto your hip. This is the bony projection known as the iliac crest. If you can’t reach due to anatomy or maybe because you are carrying a little too much weight, then aim to have your upper arm resting against your torso. In other words, no gap.
- The bell should be nestling nicely in the V shape of your arm.
- Lean back slightly so as the weight of the bell is over your base of support.
- You should be able to hold rack with a reasonable size weight in relative comfort for at least a couple of minutes after some practice.
There you have it! A full beginners guide to kettlebell training Learn one thing at a time. Remember, if it doesn’t feel right, it probably isn’t. Kettlebell training tends to work that way. So, train intelligently adjusting things as you go along until your movements feel sharp and efficient.