Kettlebells Pro

Kettlebell Pro Manual

Kettlebell Pro Manual

CIMSPA

YMCAfit is a CIMSPA Training Provider Partner and are authorised to have this training module recognised and assigned Continuing Professional Development (CPD) points by CIMSPA

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Section

The Halo 66

Kettlebell row (single arm) ..............................................................................................................................69

Kettlebell row (double arm) ............................................................................................................................71

The Goblet squat 73

The Overhead Lunge........................................................................................................................................75

Section Seven – Advancing exercises.......................................................................................77

Activity Five – Create advanced exercises.......................................................................................................78

Section Eight – Programming and Session Planning .................................................................79

Example Session Programme ..........................................................................................................................82

Activity Seven – Programme design................................................................................................................84

Bibliography 87

Section One

Introduction to Kettlebells

Origins of Kettlebells

The origin of where and how kettlebells evolved as a piece of exercise equipment is still in debate

The first recorded history of kettlebells comes in 1708 where ‘girya’, the Russian word for kettlebells, first appeared in the Russian dictionary. At this time, they were used by farmers as counterweights to measure crops and goods but soon evolved into a piece of equipment to showcase strength or endurance; which then developed into a form of competition at farmers’ festival and fairs.

The debate of origins come from Ancient Greece, where there is some evidence of a kettlebell shaped tool being used for fitness orientated activities.

Kettlebells were then officially used as a piece of fitness equipment in the 19th Century, when Dr. Vladislav Krayevsky, often referred to as the father of kettlebells, created the St. Petersburg Amateur Weightlifting Society in 1885. This was seen as the birth of weightlifting, or referred to at the time as ‘heavy athletics’, and incorporated the use of kettlebells as a piece of weightlifting equipment.

Shortly after the introduction of ‘heavy athletics’ and kettlebells, the Soviet army adopted kettlebell training as their primary weight training programme. Producing great results for the army, it was then promoted by the then Russian Government as a training method that should be performed by the nation to increase productivity and decrease healthcare costs.

Kettlebells popularity evolved further in 1948, where they became the Russian national sport; with the first official kettlebell competition taking place that involved three exercises - the clean, jerk and snatch. However, it wasn’t until 1985, that the first official competition rules were created and the first national competition was held in USSR.

In 1998, kettlebells were then introduced into America and the west, when Pavel Tsatouline, a former Soviet Special Forces instructor and, as he is often known, the “modern king of kettlebells” wrote a well-received article called ‘Vodka, Pickle juice, Kettlebell lifting and Other Russian Pasttimes’. This article identified a number of benefits to using kettlebells as a piece weighttraining equipment and sparked widespread interest across America. Then in 2001 Dragon Door released his book ‘The Russian Kettlebell Challenge’ in America, before they worked with Pavel to create the first US-made Russian-style cast iron kettlebell.

Kettlebells became a common sight in gyms across America and the West in the late 1990s following Pavel’s introduction, and now it is almost unthinkable to see a gym without kettlebells available, or a group exercise timetable without kettlebell classes. CrossFit, a leading strength and conditioning programme, has adopted a selection of kettlebell exercises to use within a variety of workouts.

Since the widespread use of kettlebells internationally, the following official kettlebell organisations have been created:

The International Union of Kettlebell Lifters (IUKL) which represents 12 countries and their federations, and runs up to 30 competitions a year.

World Kettlebell Club (WKC).

The American Kettlebell Club (AKC)

The International Kettlebell & Fitness Federation (IKFF)

The Canadian Kettlebell Sport Federation (CKSF).

What is a Kettlebell?

A kettlebell replicates a cannonball with a handle and has become a widely used piece of resistance equipment for resistance or strength training.

From their original use as a counterweight, kettlebells have developed into a similar piece of fitness equipment to the dumbbell. However, they differ in characteristics with the handle on the outside (or top) of (in the traditional form) a cast-iron bell.

Kettlebells can be found in different weights, and now different sizes (explained further in the section). The weight of a traditional Russian kettlebell was measured in poods – with 1 pood roughly representing 16kg and 2 poods representing 32kg. There are a range of different weights in between, however, unlike dumbbells that increase in small increments, kettlebells generally increase in larger amounts.

The following picture identifies common kettlebell weights used in Russian weight lifting and the conversion to kilograms (kgs) and pounds (lbs):

Types of Kettlebells

There are two types of kettlebells – a competition kettlebell and non-competitive kettlebell used in a gym setting.

Competition kettlebells have the strict requirement to be exactly the same size irrespective of the weight, therefore an 8kg kettlebell is the same size as a 24kg kettlebell. Kettlebells that are used within the gym environment have no strict requirements and can therefore be modified. The most common modification to the design of a kettlebell involves

(Taken from: Tsatsouline Pavel - Enter The Kettlebell: Strength Secret of The Soviet Supermen)

the size changing to reflect their weight, so an 8kg kettlebell would be respectively smaller than a 32kg kettlebell.

Now a hugely popular piece of equipment, some companies have modified the traditional design of the kettlebell and developed a kettlebell with removable weight discs. This allows the fitness instructor or exerciser to easily modify the weight of the kettlebell and means they only require one piece of equipment for a whole body

workout. This is ideal for the mobile personal trainer.

Components of a Kettlebell

All kettlebells whether for competition or fitness, will always contain the same components. These components consist of a handle, the horns and the bell. These components are indicated in the below diagram.

How Kettlebells work?

Kettlebells can be used as a replacement to a dumbbell, or in specific movement patterns that are unique to kettlebells and their design. This specialised manner, usually take place in the form of swinging the kettlebell, or combining a swing and lift.

As a dumbbell replacement

When used as a replacement to a dumbbell, the muscles recruited are in most cases very similar; however, there is often a greater dependency on stabilising muscles. This is due to the position of the load that offsets the direction of movement. To help understand this, think about a shoulder press – when using a dumbbell the load is generally in the opposite direction to the press movement, whereas, the kettlebells load is offset and pulls the hand in a non-linear direction.

Kettlebell specific exercises/movements

Kettlebells offer many benefits over other forms of training to the exerciser. One of the alternative and often most common method to use kettlebells involves swinging the kettlebell in a ballistic movement. During these movements the kettlebell does not travel in a straight line but in a curved path, like a pendulum, constantly accelerating away from the exerciser. This steady acceleration creates a continual force that the exerciser must work against in order to perform the exercise safely. The constant demand on the exerciser requires the systems of the body (muscular, cardiorespiratory) to work to meet the demand of the movement and force generation. Todo this, the body must work as one unit, with the posterior chain performing the majority of the work due to the kettlebell moving in front of the body.

Section Two –

Benefits of Kettlebells

How kettlebells can be used

Kettlebells are a hugely dynamic piece of equipment the can be used in a variety of ways, which in turn can support the development of a range of different outcomes. These may consists of: sporting performance core strength and stability muscular strength, power and endurance cardiovascular fitness functional movement patterns motor skills, co-ordination and balance flexibility and postural improvement reduce the risk of osteoporosis single piece of equipment fun piece of equipment that creates interesting exercises

Sports performance

Kettlebell training can be used to assist the improvement in a sporting performance or event. This is often achieved by focusing on a specific component of fitness within the sport or event, such as power or strength, or by using kettlebells to train a specific movement pattern or muscle used in the sport or event.

For example, the swings and lifts use the posterior muscle chain or posterior kinetic chain, including the following main muscles: erector spinae gluteus maximus hamstrings

These muscles are dominantly used in jumping, sprint acceleration, kicking and throwing and therefore can benefit a sport or event where these movements are required.

Core strength and stability

The core is the foundation of all movement patterns of the arms and legs, providing stability for the spine and helping to resist torso movement during extension, flexion and rotation. During kettlebell lifts and swings, the core muscles must stabilise the spine at all times. A 2011 study (Jay et al.) showed kettlebell training can reduce lower back and neck pain in untrained athletes as a result of the engagement of the core muscles.

Kettlebell training and energy systems

Kettlebell exercises and workouts can be planned to incorporate any of the body’s energy systems, including the aerobic, phosphocreatine and anaerobic systems.

The specific energy system being targeted is dependent on the structure of the session being performed. For example:

the reps or time of each exercise within the session – a longer rep range or duration (with a lighter load) can focus on the aerobic, whereas a shorter rep range or duration (with a greater load and intensity) is more likely to focus on the anaerobic system. A very short (and intense) workout is more likely to stimulate the ATP-PC system

the intensity of the exercise within the session – higher intensity will most likely target the anaerobic system.

the rest in between sets – less rest prevents the body from recovering fully and then puts a greater demand on the anaerobic system.

the resistance or load – a lighter load allows the exercise to be performed for longer allowing the workout to be below the anaerobic threshold and therefore stimulating the aerobic system.

Muscular strength, power & endurance

Training with kettlebells places a great deal of stress on the muscular system, which stimulates adaptations to take place to muscular strength, power and endurance. Adaptations in each component can be achieved by following the specificity principle, where the desired adaptation is dependent on the type of training that is performed As a general rule, to focus on each component the following should be adhered to:

muscular power should involve high-speed movements.

muscular strength should consist of higher load, lower reps; and slower movement velocities.

muscular endurance should comprise of higher reps with lower loads.

Although, many muscles within the body are targeted, the majority of kettlebell exercises produce benefits in the muscles that make up the posterior chain, such as the erector spinae, the gluteals and hamstrings. In addition, the core muscles and muscles involved in grip strength also see significant adaptation.

To briefly address the reasons for adaptation to the muscular system – it occurs as a result of the high-speed ballistic movements creating a large amount of metabolic stress that causes muscular damage. This stimulates muscle repair and regrowth, which causes an increase in muscle mass and strength.

Cardiovascular fitness

Cardiovascular fitness is another component of fitness that sees the benefits of kettlebell training but is dependent on the intensity of the exercises. Often adaptation can be targeted through high intensity type training where the intensity is elevated and the rest period is reduced. This stresses the cardiovascular and respiratory systems continually, which overtime will stimulate these to adapt and be more efficient.

The additional knock on effect from improved cardiovascular fitness involves lowered blood pressure and reduced risk of heart disease.

Functional movement patterns

Functional movement patterns are movements that are performed on a regular daily basis and fundamental to an individual living a fulfilled life.

Kettlebell training inherently replicates many movements that are undertaken by almost all individuals on a regular basis, such as the hip hinge (hip flexion and extension) during the kettlebell swing.

Further information on functional training, is covered later in this manual.

Motor skills, co-ordination and balance

Most kettlebell exercises require the body to move in multi-planar directions whilst maintaining balance, which challenges the body’s strength; timing and neuromuscular coordination and proprioception. This can support functional requirements, but also replicate skills required in sporting events.

Postural improvement

Posture can be described as the manner in which an individual holds their body position in a natural alignment against gravity with minimal muscular activity.

Posture relies significantly on posterior muscles of the body functioning correctly. The majority of kettlebell exercises (especially the swing) stimulate the posterior chain muscles and therefore supports posture.

Supports the prevention of Osteoporosis

Osteoporosis is a condition that involves the reduction of bone density due to the removal of calcium and other bone minerals. Resistance or weight-bearing activities can prevent osteoporosis.

Due to the resistance and weight-being orientation of kettlebell training, bone strength can be improved, which helps prevent the risk of osteoporosis.

Single piece of equipment

The kettlebell is a hugely dynamic piece of equipment that offers a wide range of exercises/movements. A single kettlebell can often be utilised by a trainer as the only equipment needed within a whole workout, making it a very efficient piece of fitness equipment. This is especially the case if the trainer works remotely and requires transporting their equipment from location to location.

Fun piece of equipment that creates interesting exercises

One of the most important aspects in client adherence is the clients’ enjoyment of the workout. Kettlebells exercise are an addition to fitness professionals exercise repertoire, enabling them to create a varied and interesting working involving a range of different types of exercises.

Minimal joint load

Kettlebell training involves dynamic movements that does not place a great deal of stress through the joints. The majority of the movements take place whilst the feet are in contact with the floor without any ground force transferred through the body into the joints.

Kettlebells and functional training

As described earlier, functional movement patterns consist of movements that are performed on a regular basis in daily activities. Functional training involves developing muscles or movements that will assist the performance of these daily activities. Analysis of an individual’s functional requirement can be completed to see the type of movements or training needed, however, all movements can be broken down into simple human movement patterns that include squat, hinge, pull, press, rotate and locomotion. These movements are easily transferred to kettlebell exercises and therefore kettlebell training can be used to develop an individual’s functional capacity.

Kettlebell exercises naturally develop movements that are often performed by the majority of individuals.

The following tables identify common human movement patterns and how they apply to kettlebell exercises (please note, not all exercises in the following table are instructed on this course):

Movement pattern Description

Squat

The lowering and raising of the hips vertically toward and away from the ground. This involves flexion and extension of the hips, knees and ankles.

Kettlebell exercise

Kettlebell front squat

Hip hinge

Pull

The decrease (flexion) and then increase (extension) of the angle between the torso and thighs.

Moving an object towards the torso.

Press

Moving an object away from the torso.

Rotate

Locomotion

One-arm and two-arm Kettlebell swing

Kettlebell bent over row

Kettlebell overhead press

A transverse plane movement usually consisting of a twisting motion. Circular snatch

The movement from one place to another involving walking, running, crawling or swimming. Farmers walk

Adaptations from kettlebell training

Aerobic capacity

One of the benefits of kettlebell training can involve the improvement in aerobic capacity (Falatic, et al., 2015) often as a result of continuous or repetitive performance of exercises, which stresses the cardiorespiratory systems. Like any exercise targeting this component, the adaptations responsible for this improvement may include:

increased stroke volume and cardiac output from heart muscle hypertrophy.

capillarisation – Increased capillaries around the lungs and muscles.

hypertrophy of diaphragm and intercostal muscles.

oxygen and carbon dioxide exchange is more efficient. increase number of alveoli.

Muscle hypertrophy and strength

Muscle hypertrophy refers to the increase in muscle size. Egan and Zierath (20012) state hypertrophy is often achieved by an increase in muscle cross-sectional area, a change in the angle of the muscle fibres (pennation) and an

increase in the proportion of non-contractile tissues such as collagen.

Kettlebell stimulate hypertrophy due to their repetitive and ballistic movement, which often places a great deal of high-speed concentric and eccentric loading during the return of the kettlebell to the start position of the movement.

The high-speed eccentric contractions is often attributed as the main stimuli for muscular hypertrophy, however, concentric contractions will also support this adaptation. During eccentric contractions there is an increase muscle tissue

breakdown (compared to other methods of contraction), which then encourages muscle repair and an increase in muscle size.

Kettlebell exercises can stimulate muscular hypertrophy in many muscles around the body, however, it is often seen in the posterior chain muscles (gluteus maximus, trapezius, hamstrings and erector spinae), core and grip muscles.

Activity One – Understand the benefits of kettlebell training

You have just been working out using kettlebells in the gym and someone walks up to you and asks why you are using this equipment instead of the conventional dumbbell. What do you tell them?

Section Three –

Kettlebell Considerations

Health and safety considerations

Any form of physical activity carries a risk of injury, and there are some key health and safety considerations that need to be made when instructing a client or group of clients. As an instructor, there is a responsibility to deliver a safe and effective session, and to monitor a client’s or client group’s ability to perform what is instructed throughout the session. Whilst instructing kettlebell exercises specific considerations should include:

Knowledge of environment

A fitness trainer, no matter what method of training they are conducting, has the duty of care and responsibility to ensure that their client is safe and away from possible hazards. This involves them being aware of the emergency exits and meeting points in the case of an emergency.

Space requirements

Kettlebell training requires the immediate space to be appropriate for swinging the kettlebell safely. The instructor must evaluate whether there is enough space (including height) for the exercisers to conduct each exercise without the risk of property damage and injury to the client or other individuals.

Equipment

Prior to conducting a session, the equipment should be inspected for any wear and tear or damage that may put the exerciser at risk of

injury or harm. The equipment should be cleaned to also prevent any injury or hazards.

As kettlebells are often built with cast iron material, they often have little wear and tear or damage that would put the client at risk; however, the cleanliness of the bell must be inspected, as this could potentially create a hazard. For example, a dirty or slippery handle may cause the bell to slip out of the exercisers hand.

Appropriate training surface

The training surface is another key component when considering the health and safety of conducting kettlebell training. Like all exercises, it is important there are no slip hazards that could potentially cause the client to injure themselves.

Correct technique

To ensure the maximal effect or outcome of the training, the correct technique must be used when performing kettlebell training. An alteration away from the correct technique is likely to compromise the outcome of the training and also put the client at risk of injuring themselves. Technique considerations include:

The client is not overcompensating and using additional muscles or muscle groups during the exercise.

The kettlebell is always in the correct position (e.g. racked safely on the shoulder after a clean).

The movements are performed with sound technique and the body is in the correct position throughout.

Appropriateness of exercise

When programming, the specific exercises that are included in the session must be considered for their appropriateness. They must be in line with the clients’ goals, and also reflect their likes and dislikes.

Appropriate weight and increase the training load

gradually

Kettlebells come in a range of different weights, which should be used appropriately. The client should always start with a weight that is appropriate to their strength and experience – it is better to start with a lower weight to master the movement and technique before advancing to heavier weights.

The training load, which also consists of the reps and sets, should be gradually increased at appropriate milestones when the client is ready to do so. Be careful that a clients’ technique does not diminish as they increase the weight.

Contraindications to Kettlebell training

Due to the nature of kettlebell training and its ballistic movements, it can be a high-risk training method for some individuals. As with all training, a thorough PAR-Q should be conducted to establish whether kettlebells are an appropriate training method.

Activity Two – Kettlebell risks and contraindication

Part A

Identify type of individuals who might be a high risk for kettlebell training and describe why: High risk condition Reason

Part B

Potential risks associated with kettlebell training

When training with kettlebells there are some risks that are associated, which include the following points. Under each point, explain why they pose a potential risk.

Previous history of back pain:

Dropping or misusing equipment:

Incorrect techniques:

Poor grip, grip fatigue, sore hands:

Kettlebell training considerations

Gripping the kettlebell

Due to the exercises that are usually performed using the kettlebell, it is important to ensure the kettlebell is gripped sufficiently during the movement and the weight is appropriate to the clients grip strength.

Core activation and breathing

The core muscles are active in most, if not all, kettlebell exercises to assist performance of the movement; but are also critical in preventing injuries. Without engaging the core muscles, an exercise will be less effective and potentially detrimental, creating the prospective of an injury. The key core muscles that are active include; the pelvic floor, transversus abdominis, internal and external obliques, rectus abdominis and multifidus.

Like any exercise, breathing is an important factor to consider when performing kettlebell exercises – there will be a specific phase within the movement that should involve breathing in and another phase that should involve breathing out.

Back care

Kettlebell exercises can place a create strain on the back if performed with an incorrect technique. Throughout all kettlebell exercises, a

neutral spine should be maintained along with (as the above point) an activated core to protect the back.

Technique

Technique is another crucial consideration when performing kettlebell exercises. Similarly to the other considerations, technique can help prevent injuries and also ensure the right gains are achieved from the exercise.

Technique involves the correct performance of the movement or exercise to ensure the desired outcomes are achieved and injuries are reduced. Each kettlebell exercise has a specific technique, which will be taught throughout this course.

Three planes of motion and kettlebells

Progression from beginner kettlebell exercises to advanced exercises often involves the addition of multiplane movements. Modifying the exercise or movements from one plane to multiplanes requires the body to utilise a greater amount of muscles and muscle activity to conduct the movement correctly.

There are three planes of movement that take place within the body, which are:

Sagittal Plane

Description

This splits the body down the middle in a vertical position, into left and right portions.

Typical Movement Flexion and Extensions

Frontal Plane

Description

This splits the body from left to right, splitting the body into anterior (front) and posterior (back) portions.

Typical Movement Flexion and Extensions

Transverse Plane

Description

The transverse plane splits the body between superior (top) and inferior (bottom).

Typical Movement

Rotation, pronation, supination, transverse abduction, transverse adduction.

Why use kettlebells in the three planes?

The human body constantly moves through all three planes during daily activities, so to support the performance of these activities incorporating them into an exercise routine can be beneficial.

If we consider walking, there will be movement in the sagittal plane from the arms and legs, with a slight movement in the transverse plane as we rotate on each step to counter-balance the instability of being on one foot.

Suitability

The exercises included within this course are not going to be suitable for all clients from the outset.

With the advanced nature, a decision will need to be made by the instructor of when to introduce

the exercise into a training session or training programme in a safe and effective way. A selection of questions can be applied (although the list is not exhaustive) to identify at what point to include the exercise or a regression, modification or alternative into a training programme. Please consider asking the following questions to help ascertain when to use the advanced exercise:

Is my client still benefitting from the current kettlebell exercise/s?

What is their skill level?

Does the client/s have enough flexibility to perform the movement?

Does the client/s have enough coordination to perform the movement?

Does the risk of the movement outweigh the benefit?

Will the exercise meet the goals/needs of the client/s?

Asking a selection or all of the questions should help you to decide the most suitable time to introduce an advanced kettlebell exercise into a one-to-one or group session.

Instructing kettlebell exercises

This course is designed to teach the history, background and theory behind kettlebell training, but more importantly, it is designed to teach and coach students how to instruct kettlebell exercises/movements. It is far more valuable to be able to coach a kettlebell movement correctly, than purely understand the theory behind the movement.

Ideas Instruction Technique

When instructing kettlebell , to support all individuals preferred earning styles (seeing, listening and doing) each exercise can be instructed using the IDEAS acronym:

Additional considerations using the IDEAS acronym

Introduce the exercise

The exercise should be described to the client along with its potential benefit and purpose.

Demonstrate the exercise

The fitness professional should demonstrate the exercise to allow the client to see the movement being performed correctly.

Explain the exercise and teaching points

The teaching points of the exercise should be verbally described to the client pointing out the key considerations without confusing the client with too much detail. This can be explained during the demonstration, however, it is important to validate with the client that they understand how to perform the exercise.

Action the client/s to do the exercise

I Introduce the exercise to the client. D Demonstrate the exercise. E Explain the exercise and teaching points. A

Action the client to perform the exercise. S

Suggest adjustments and monitor the client technique (if necessary).

Once the description and demonstration of the exercise has been conducted, and the client understands the requirements of the exercise, they can then perform the exercise. Ideally, the movement should be conducted without resistance to allow the fitness professional to critique their technique.

Suggest adjustment and monitor the client’s

performance

The final process of exercise instruction involves suggesting modifications to the technique and monitoring their performance.

Activity Three – Movements and planes of motion

Part A

Determine the planes of motion of the following exercises and chose two of your own exercises:

Plane of Motion

Part B

Instruct an exercise you know well by using the IDEAS.

Section Four

The Kettlebell warm-up

A warm-up helps prepare the body and mind for forthcoming exercises and movements by raising the heart rate to increase blood flow and warm and mobilise muscles. This is required when performing or instructing any form of exercise.

Generally, a thorough warm-up can be consist of three components, which involves:

1. Pulse raiser activity

2. Exercise specific or sport specific movements

3. Mobilising exercises

The purpose of this course is to teach the principles and exercises specific to kettlebells,

and not to explain the principles of fitness, so it is assumed that the learner has a general understanding and knowledge of these principles.

This section explains specific exercises that can be used within a kettlebell warm-up to help prepare the exerciser for the following kettlebell exercises by conducting movements and engaging muscles that will be used throughout.

Each warm-up exercise contains brief information on how to conduct the exercise, the purpose of the exercise, the planes of motion that are performed and a photo of the movement.

Warm-up Exercises

Laying Bridge Instructions

Start in a supine position with knees bent, feet planted on the floor and arms and relaxed alongside the body.

Engage the gluteal muscles to raise the hips to create a neutral position between torso and upper legs.

Purpose Engages the gluteal muscles to prepare the body for utilising these muscles during movements such as the kettlebell swing.

Plane of Motion Sagittal

Plank Hold

Instructions

Start in a prone position with toes and hands or forearms in contact with the floor. The hands or elbow (if on forearms) should be directly underneath the shoulders and slightly wider than shoulder width. Head should be held in a neutral position. Engage the quads, gluteals and core to hold the position.

Purpose

Isometrically engages the core to prepare the muscles to perform during the kettlebell exercises.

Plane of Motion Sagittal

Hip Hinge

Instructions

With a shoulder-wide stance, soften the knees, push the hips backwards and maintain a straight back as you bend at the hips.

To progress, you can perform a single leg deadlift by raising the leg the hand is not in contact with; this will activate the glutes and hamstrings further, although balance and coordination will also be challenged so this may not be suitable for all exercisers.

Purpose

Activate the glutes and mobilise the hamstrings.

Plane of Motion Sagittal

Squat

Instructions

Stand with feet shoulder width apart, facing forwards with a slight exterior rotation. Whilst keeping the weight over the heels, flex the hip and knees to move the hips slightly posterior and towards the ground.

Keep the back straight and knee over the toes throughout the movement.

Squat with overhead reach: Extend the arms overhead simultaneously to the flexion of the hip and knees.

Purpose

Squat: Engages and the lower body muscles.

Squat with overhead reach: Engages lower body muscles and encourages upper torso mobility.

Plane of Motion

Sagittal

Forward Lunge

Instructions

Stand shoulder width apart with feet facing forward - take one step forward and lower the hips vertically to the ground once the foot is planted on the ground.

Torso rotation: Add a torso rotation as the hips are lowered vertically to the ground.

Back lunge with chest stretch: In the lunged position slightly lean back and spread the arms in horizontal abduction to stretch the pectorals.

Lunge with lateral bend: In the lunged position extend the opposing arm to the front foot and lean torso laterally over the lunged foot.

Side lunge: Take a step sideways and lower the hips to add an adductor stretch.

Purpose

To engage and mobilise the muscles of the lower limbs.

The alternative lunge movements add an extra dynamic by increasing mobility of the torso or upper torso and also mobilising the adductors during the side lunge.

Plane of Motion

Forward lunge: Sagittal

Torso rotation: Sagittal and transverse

Back lunge with chest stretch: Sagittal

Lunge with lateral bend: Sagittal and frontal

Side lunge: Frontal

Downward dog

Instructions

Start the movement in the press up position with a slight flexed knees, push the hips up and aim to bring the heels to the floor. Extend the knees add to the movement and incorporate the lower limbs.

Purpose

Mobilises the upper back muscles, calves, hamstrings, quadriceps, hip flexors and gluteals.

Plane of Motion Sagittal

Activity Four – Warm-up exercises

As a fitness professional, it is crucial to understand the reasoning behind conduct an exercise, even those included in the warm-up.

Identify two more suitable movements that are an appropriate kettlebell warm-up, explaining their purpose and planes of motion.

Exercise 1

Description

Purpose

Plane of motion

Exercise 2 Description Purpose Plane of motion

Section Five –

Instructing Kettlebell exercises

Coaching Kettlebell exercises

Possessing the skills and knowledge to correctly perform each kettlebell exercise is one of the objective of this course, in addition, it aims to develop teaching and coaching skills to instruct the exercises in the correct manner.

This next section will aim to provide in depth instructions and teaching points for each exercise, however, to gain the most from this course, simple cues should be developed to help the client understand how to correct their technique if required.

What is cueing?

In exercise instruction, cueing consists of a descriptive term used to signal to the exercisers that they need to perform an action (or in most cases, adjust a body position), for example, this may be simply changing a body position or engaging a specific muscle.

Cueing is a real art and improves with experience. It can be specific to an individual and what they feel may support them to instruct the exercise.

Throughout this section each exercise contains images of the exercise with a space to create additional teaching points and develop individual cues.

Mastery of the exercise before progression

Once a client becomes efficient at performing an exercise with a specific weight, they can progress onto a more advanced exercise, which often involves a resistance increase or more complex movement. The fitness professional is responsible for determining the point at which progression should take place, or in some cases regression.

Emphasis should be placed on mastering the technique of the exercise before any progression takes place - quite often clients like to start with a heavier weight than is appropriate so they can ‘feel’ their body working. Always consider whether they have mastered the movement within a lighter weight before progressing.

Alternatively, if a client struggles to understand and perform the basic movement of a kettlebell exercise, it should be simplified and broken down to easier movements. This will help support the understanding of the movement requirements and once mastered combined to create the full exercise.

Throughout this course, ‘developmental exercises’ are taught to help the learner understand the exercise for teaching and cueing purposes, but to also give the tools of regressing the exercise.

Monitoring safety, effectiveness and intensity

A fundamental requirement when instructing any exercise is to ensure that the client is safe. The environment and safe performance of the

exercise should be considered to ensure the client is not exposed to potential risks or injuries.

Technique and performance of the exercise is another aspect that should be a consideration of safety and effectiveness – poor performance of the exercise can lead to injury, so monitoring technique is crucial to prevent injuries and ensuring the desired outcome of the exercise is achieved.

Obtaining feedback

Feedback is an integral part of instructing any exercise session and should be obtained throughout to maintain safety, effective

performance of a session. It can be obtained in different ways such as: 

Visually – Face expression of the client, skin pallor, perspiration and form 

Verbally – Questioning, Talk test, RPE

Kettlebell holding positions

Kettlebell exercises are conducted using different techniques and some require the kettlebell to be held differently, the table below shows the different ways that the kettlebell can be held. The mastery of these holding positions will help the performance of the exercise, so should be practiced.

One handed Two handed

Hold the kettlebell by the handle with one hand in the middle of the handle with palms facing towards you.

With two hands hold the kettlebell handle with palms facing towards you.

By the body Goblet

Grasp the bell component of the kettlebell with two hands and hold it close to the chest

In an upside down position (with the handle facing the floor), hold the kettlebell by the horns.

Racked Straight arm hold

Hold the kettlebell by the handle with one arm (palm facing across the body), whilst the kettlebell rests of the forearm and the arm is bend at the elbow. The elbow should be tucked in and shoulder remain neutral (not elevated).

Hold the inside corner of the kettlebell handle whilst the arm is outstretched above the head and the bell rests on the fore arm.

Section Six

Kettlebell

It is

Format of exercise description

The exercise will be presented with the following information:



Brief description of the exercise – an explanation of the exercise which explains how the exercise should be performed.



Technique considerations – provide elements that should be considered throughout the movement.



Muscles used – the key muscles engaged during the exercise.



Images of the movement and cueing – the exercises are visually shown with space to include additional teaching points or cueing that will help them instruct the exercise.

The Swing (Two handed)

The kettlebell swing is one of the most commonly known kettlebell exercises and involves the one of the fundamental human movements – the hip hinge. This exercise forms the movement of many other kettlebell exercises, so should be mastered before progressing to advanced kettlebell exercises.

Explanation of exercise:

The swing can be initiated in several different ways; the method explained here involves the kettlebell resting on the floor.

1. Stand facing the kettlebell on the ground and take a small step back whilst keeping it within hands reach.

2. With a straight back and slightly bent legs, flex forward at the hips to take hold of the kettlebells in both hands with palms facing towards you.

3. To start the swing motion, pull the kettlebell towards you, off the ground so it swings between the legs.

4. As it reaches the end point, which is roughly in line with your pelvis, thrust the hips forward into extension by contracting the glutes, to swing the kettlebell up in line with the shoulder. It may take a few swings to reach shoulder height so gradually build up to this position.

5. Once at the top of the swing, in a controlled manner, allow the kettlebell to naturally return back to the body, where it will swing between the legs.

6. One swing cycle has taken place once the kettlebell is at the bottom of the swing. To perform a second swing cycle thrust the hips forward and repeat point 4 onwards again.

7. To stop the swing exercise and return the kettlebell to the floor, whilst it is at the bottom of the swing motion. As it reaches the end of the swing cycle, slightly thrust the hips and lower the kettlebell to the pick-up or start position.

Technique considerations:

Main movement consists of hinging at the hips, whilst the knees are slightly flexed throughout.

Weight of the body should remain over the heels without allowing any rocking forwards

Neutral spine (straight back) throughout the movement.

Head is facing forwards all the time – not up or down.

Keep the shoulders retracted and chest open.

Knees should be slightly flexed during the full swing motion.

Arms are straight throughout – they should not support the movement but aid as a lever to swing the kettlebell.

Knees should be facing forward with the feet slightly turned outwards.

Keep the core activated throughout the movement until the kettlebell is rested on the ground

Synchronise the breathing with the movement of the swing – i.e. breathe out at the top of the swing

Muscles used

The kettlebell swing is a posterior chain dominant exercises that mainly used muscles on the back of the body, which include:

erector spinae

gluteals

hamstrings

core muscles (including transversus abdominis and multifidus)

Alternative, Modification or Progression

Alternative - Double kettlebell swing with two kettlebells

A very similar exercise to the normal swing movement, this exercise offers a greater rotational and coordination challenge in the sagittal plane and therefore produces more demands on the body.

Phase 1: The pick-up Teaching and cue notes

Phase 2: The start Teaching and cue notes

Phase 3: The swing Teaching and cue notes

Phase 4: The put-down Teaching and cue notes

E.g. Don’t relax until the bell is safely on the ground

Developing the swing technique

Being the most fundamental kettlebell movement, the swing is key to perform correctly. The next few pages of this manual provide developmental exercises to support the correct performance of the swing. Before moving onto those exercises, a few pointers regarding the good and bad technique for a kettlebell is briefly explained.

The swing requires the exerciser to hinge at the hip when the kettlebell is close to the body, allowing the force to pass through the legs and away from the body, reducing the load on the lower back. Initially this is difficult to learn as the brain tells us to move away from a heavy metal ball falling towards us at speed, however if we do try to pull away from the kettlebell before it arrives into the body, the force and weight will cut through the lower back, something we really need to avoid with all swings.

Bad kettlebell technique

Activity

Create a list of common faulty swing techniques to look out for:

Development exercises

As the swing is such a crucial exercise/movement for kettlebells, there are specific drills that can be performed to identify faulty movement and also support the development of the correct swing technique

These swing development exercises, are a great way to learn how to correctly perform the right movement for the kettlebell swing – any of these exercises can be used with clients.

Ideally these movements should be mastered prior to moving on to the full swing exercise.

Swing development exercise 1 – Wall hip hinge (without kettlebell)

The wall hip hinge is the most basic swing exercise development that teaches the client or exerciser to hinge at the hips rather than bending the knees to allow the movement.

This exercise is initially performed roughly 15 cm away from the wall (or with an imaginary wall) and can be progressed by gradually moving further away from the wall. Whilst standing a foot away from the wall, the movement that takes place is to flex (hinge) the hips backwards until they touch the wall. During this movement, there should be minimal flexion at the knee.

Teaching Points:

Stand one foot away from a wall and keep the chest open and spine neutral. Retract the shoulders but try to keep them relaxed. 

Hinge the hips back until the gluteals touch the wall, with knees slightly flexed. The spine should be kept in neutral throughout this movement. Arms should remain in the same position throughout the movement. 

Extend the hips to return to starting position.

Phase 1: Standing in front of wall

Phase 2: Hinge the hips back

Swing development exercise 2 – Hip thrust jump (without kettlebell)

To progress the wall hip hinge, the movement can involve a small jump, which is achieved by performing a hip thrust. The action and power performed during this hip thrust jump closely relates to the requirement needed to swing the kettlebell from between the legs to shoulder level and is a great warmup or developmental exercise.

Teaching Points:

Stand in a relaxed neutral position with the chest open and spine neutral, shoulders retracted and knee slightly flexed.

Hinge the hips back keeping the knees slightly flexed and spine in a neutral position.

Thrust the hips forward (into extension) by firing the glutes, whilst allowing the ankles, knees and hips to extend, while pushing both arms back.

Build power into this movement pattern by adding a jump at the top of the hip thrust.

Phase 1: Standing in front of wall

Phase 2: Hinge the hips back

Phase 3: Hip thrust forward

Phase 4: Jumping up at the top of thrust

Swing

development

exercise 3 – The towel swing (without kettlebell)

The kettlebells towel swing is the second swing development exercise that is the same as the regular swing apart from the kettlebell is hanging from a towel that is being held by both hands.

The addition of the towel will exaggerate technical mistakes and help remove the assistance of the upper body or arms during the swing movement. This will support the client in focussing on their thrust or drive movement of the hips which is predominantly required in the swing of the kettlebell.

Master this movement before moving onto the swing.

Teaching Points

This exercise is useful for people who struggle to maintain a neutral spine and to eliminate shoulder usage. 

Follow the technique steps shown above for the double-arm swing, but slowly build from a mini swing up to the full-swing position. 

Lengthening the lever by increasing the range of motion allows for a neutral spine and an upright position for longer. 

Avoid hyperextending the knees

Phase 1: The pick-up

Phase 2: The swing

Phase 3: The return Phase 4: The put-down

How to determine when you are ready to progress

Once the client has mastered the towel swing by ensuring alignment with the legs and torso and the arms, towel and kettlebell – as the following imagine illustrates.

Arms – towel – kettlebell Legs – upper body – head

Single arm swing

The single arm swing is a similar movement to the swing movement, however, this exercise involves holding the kettlebell in one hand. With this in mind the weight of the kettlebell needs to be considered to ensure its appropriateness for the single arm hold.

Explanation of exercise

The single arm swing is performed similarly to the two-arm kettlebell swing, however, whilst holding the kettlebell with one hand.

1. Stand facing the kettlebell on the ground and take a small step back whilst keeping it within hands reach.

2. With a straight back and slightly bent legs flex at the hips and take hold of the kettlebell with the one handed holding position.

3. Start the motion by pulling the kettlebell towards you and up off the ground so it swings between the legs.

4. As it reaches the end point, which is slightly posterior to the pelvis, thrust the hips forward into extension and swing the kettlebell up to shoulder height. It may take a few swings to reach shoulder height so gradually build up to this position.

5. From the top position, in a controlled manner, allow the kettlebell to naturally return back to the body and swing between the legs.

6. To stop the swing exercise and return the kettlebell to the floor, whilst it is at the bottom of the swing

motion. As it reaches the end of the swing cycle, slightly thrust the hips and lower the kettlebell to the pick-up or start position.

Technique considerations

Safely deadlift the kettlebell, maintaining a strong neutral spine and an activated core.

Hinge from the hips and flex the knees.

Drive from the glutes to the hip thrust, maintain a neutral spine and activation of the core muscles. The arms should remain outstretched, but keep the shoulders relaxed whilst maintaining retraction.

Exhale during the hip thrust movement.

Allow the kettlebell to naturally return to the body, hinge the hips backwards and flex the knees, maintaining a neutral spine.

Muscles used

The kettlebell swing is a posterior chain dominant exercise that mainly uses muscles on the back of the body, which include:

erector spinae

gluteals

Alternative, Modification or Progression

Progression – Two single handed kettlebell swing.

hamstrings

core muscles (including transversus abdominis and multifidus)

Phase 1: The pick-up

Teaching and cue notes

E.g. Open the chest and keep the shoulders retracted.

Phase 2: The swing Teaching and cue notes

Phase 3: The top of the swing Teaching and cue notes

Phase 4: The put-down Teaching and cue notes

e.g. Do not relax until the bell is safely on the ground

Development exercises

Similarly to the two handed kettlebell swing, there are regressive developmental exercises that can be performed to learn how to correctly perform the right movement for the kettlebell swing – these exercises are great to use with clients so they understand the specific movements.

One arm swing development exercise 1 – The one arm towel swing

As a regression exercise, a towel swing can be used to help develop the technique and determine where technical errors in performance may be occurring.

Teaching Points

As with the double-arm towel swing, this development exercise allows more time in a neutral spine, upright position but also allows time for building up the core strength to resist the rotational force from the longer lever.

Phase 1: The pick-up

Phase 2: The swing

Phase 3: The return

Phase 4: The put-down

The Clean

The kettlebell clean is an exercise that transitions the kettlebell holding position from a one handed position in front of the body to a racket position by perform the swing movement.

Once in the racked position, the exercise can be advanced with further movement (such as press or lunge) or simply returned to the starting position to perform clean repetitions.

Explanation of exercise

Follow point 1 – 4 of the kettlebell single arm swing and perform the following steps:

5. Whilst the kettlebell is moving upwards in the swing phase (roughly at hip level), flex and slightly externally rotate the arm allowing the kettlebell to wrap over the hand and rest against the outside the forearm. The kettlebell should finish close to the body in the racked position.

6. One clean cycle has been completed once in the racked position. To perform a second rep allow the kettlebell to fall and return into the swing movement. This is achieved by rotating the handle so the kettlebell moves into a one arm holding position and swings to the start position.

Technique considerations

Drive the movement from the hips.

Legs should be straight in the rack position.

Muscles used

Quadratus lumborum

Core (transverse abdominals

Alternative, Modification or Progression

Modification - Hanging Clean

A slight variation to the original clean, the hanging clean removes the swing motion of the movement, instead the clean is performed whilst the kettlebell is hanging in front of the exerciser.

Phase 1: Start position Teaching and cue notes

Phase 2: The swing Teaching and cue notes

Phase 3: The transition Teaching and cue notes

Phase 4: The rack Teaching and cue notes

Overhead press

The overhead press is the kettlebell version of the shoulder press and consists of pressing the kettlebell from a racked position to a straight arm hold position.

Explanation of exercise

1. Stand with feet shoulder width apart and clean the kettlebell to the racked position.

2. From the racked position, press the kettlebell vertically by initially moving the arm laterally (horizontal abduction), externally rotating the forearm and then pushing the kettlebell above the head. The end position should involve the palm facing forward with the kettlebell resting on the forearm.

3. Lower the kettlebell from the overhead position back to the racked position. This position can also be used as a resting position.

Technique considerations

Ensure the core is engaged throughout the movement.

Keep the elbow tucked into the body whilst in the racked position.

The wrist should be locked in a neutral position whilst in the racked and straight arm hold position and throughout the movement.

Exhale as you drive the arms above the head. Muscles used

Alternative, Modification or Progression

Progression - Double arm overhead press

A progression of the overhead press involves using a kettlebell in each hand and performing a double arm overhead press.

Phase 1: Start position Teaching and cue notes

Phase 2: The press Teaching and cue notes

Clean and press

The clean and press is a full body exercise that combines the two movements – the clean and the press.

Explanation of exercise

1. Follow point 1 – 4 of the clean exercise 2. From the racked position perform point 1 – 4 of the press exercise

Technique considerations

There should be a slight pause in the racked position before pressing the kettlebell.

Exhale and drive the hips forward without hyperextending.

Exhale and slightly bend the legs during the overhead press movement.

Rotate the arms so the palms face forwards.

Muscles used

Transverse abdominus

Internal/external obliques

Erector spinae

Quadratus lumborum

Alternative, Modification or Progression

Alternative – Hanging Clean and Press

Medial deltoid

This alternative exercise involves combining the hanging clean and overhead press. The hanging clean transitions the kettlebell from the one arm holding position to the racked position, to then be pressed overhead.

Progression – Double Clean and Press

A progression of the clean and press involves using a kettlebell in each hand to perform a double clean and press.

Phase 1: Teaching and cue notes

Phase 2: Teaching and cue notes

Phase 3: The press Teaching and cue notes

Phase 4: Teaching and cue notes

5: Teaching and cue notes

Snatch

The snatch is a complex full body movement, where the kettlebell moves from the one arm hold in front of the body to the overhead one arm holding position.

Explanation of exercise

1. Follow point 1 – 4 of the kettlebell single arm swing and then perform the following steps to conduct the full snatch movement:

2. As the kettlebell is swinging just above the hips, pull the shoulder and elbow back so the kettlebell is pulled towards the space above the shoulder and ensure the kettlebell remains close to the body. This makes up the high pull movement and this can be practiced without the final movement.

3. Whilst the kettlebell moves to shoulder height push the hand through the kettlebell handle and then upwards, so bell moves round to the forearm and the palm faces forward like the overhead press. This movement is a continuous movement that aims to extend the swing momentum to above the head.

Technique considerations



The movement is not one big swing, instead it consists of a three stage movement (the swing, the high pull and the press)

 Hold the grip loosely so the handle can rotate to allow the kettlebell move round the wrist

As the kettlebell rotates round the hand, ‘punch’ vertically to allow the kettlebell to land on the forearm gently – the kettlebell should not collapse on the back of the arm near the top point of the movement. Muscles used

Phase 2: Teaching and cue notes

Phase 3: Teaching and cue notes

Phase 4:

Teaching and cue notes

Alternative, Modification or Progression

Modification – Kettlebell High Pull

A modification to snatch involves regressing the exercise so it perform the first two phases of the snatch, which also helps develop the snatch movement.

Progression – Alternating Snatch

This progression of the snatch involves holding two kettlebells whilst performing the snatch movement alternating arms.

Progression – Double arm snatch

Another progression to the snatch involves performing a two kettlebell snatch simultaneously.

Turkish get-up

The Turkish get-up is a whole-body functional and strengthening exercise that is performed through a number of different phases, incorporating a wide range of muscles to transition through the phases and then back to the starting position.

The movement involves most of the joints and multiple muscles within the body and therefore produces a huge range of benefits, which includes:

Developing both upper and lower body stability

Developing strength in the upper body, trunks, and hips

Promoting cross lateralisation (getting right brain to work with left side)

Encouraging shoulder mobility and stability

Developing of thoracic extension and rotation

Encouraging hip and leg mobility

Stability in two different leg patterns – lunge stance as well as squat stance

Encouraging the upper and lower extremities to work reciprocally

Stimulating the vestibular system and proprioception to develop balance

Explanation of exercise

1. Lie on the floor, with knees drawn up in a foetal position. Both hands should be on the kettlebell close to the body.

2. Position the kettlebell handle at the base of the palm whilst keeping a locked wrist – avoid hyperextension of the wrist.

3. Lock the elbow and maintain this position throughout the movement.

4. Keeping the kettlebell close to the body, roll over onto the back. Look at the kettlebell as the arms are extended to a straight position, stretching the opposite arm out to the side. Bend the leg at the same side as the stretched arm and place the foot on the floor, with the heel close to the glutes. The opposite leg is extended out straight.

5. Using a strong abdominal connection, come up to a seated position, maintaining the kettlebell arm at full extension (straight position) and allow the opposite arm to take some of the weight from the floor.

6. Contract the glutes to lift the hips.

7. Draw the extended leg underneath the body, allowing the knee to be positioned close to the hand on the floor.

8. Lift the supporting hand from the floor and rotate the back leg into a lunge position. The arm holding the kettlebell remains fully extended at all times.

9. Step forward onto the front leg to a full standing position, again maintaining the kettlebell arm at full extension.

10. Reverse all of these steps slowly back to the starting foetal position before repeating on the opposite side.

Technique considerations

Make sure to be looking at the kettlebell at all times. The weight is above the head during the entire exercise, so it’s important to know where it is.

Maintain a contracted core throughout the movement.

Muscles used

Quadriceps

Glutes

Hamstrings

Muscles of the arm – triceps, biceps

Alternative, Modification or Progression

Modification – Turkish get up without weight

Muscles aorund the shoulder – deltoids, trapezius, teres major, teres minor, subscapularis, supraspinatus, infraspinatus

Muscles of the core – erector spinae, rectus abdominis.

To regress the Turkish get up, perform the movement without a kettlebell to master the technique.

Phase 1: Lying down – extend arm Teaching and cue notes

Phase 2: Seated position Teaching and cue notes

Phase 3: Hip bridge Teaching and cue notes

Phase 4: Leg underneath, arm down Teaching and cue notes

Phase 5: Arm extended, lunge position Teaching and cue notes

Phase 6: Fully standing Teaching and cue notes

Turkish get up development exercise #1 – The

half get-up

One arm windmill

The one arm windmill kettlebell exercise is a dynamic exercise that develops core strength, shoulder stability, coordination and flexibility.

Explanation of exercise

1. Clean the kettlebell into the racked position and then press the kettlebell to a one arm hold above the head – this is the starting position.

2. Whilst keeping the arm straight and kettlebell stable, commence the movement by hinging sideways at the hip so the hip shifts to the opposing side of the hinging side. As you move turn the head so it faces the kettlebell.

3. Hinge until a comfortable position or the floor can be touched besides the opposite foot.

4. Return to the starting position by extending the hip lifting the body and pushing the kettlebell upwards.

Technique considerations

Muscles used

Modification - One arm windmill without weight

To regress the exercise, perform the same movement without holding a kettlebell. This will help with the mastery of the movement.

Phase 1: Starting position Teaching and cue notes

Phase 2: Hip hinge Teaching and cue notes

Phase 3: The end position

Teaching and cue notes

The Halo

The halo is a shoulder mobility exercise that also strengthens muscles in the back and engages the core muscles. The exercise involves moving the kettlebell in a circular motion round the top of the head from the goblet position.

Explanation of exercise

1. Safely transition the kettlebell into the goblet holding position. 2. Circle the arm over the head to move the kettlebell to the side of the head (either side, depending on the direction of the movement).

Technique considerations

Keep the kettlebell close to the head.

Keep the head upright throughout the movement.

Muscles used

Phase 1: Start position Teaching and cue notes

Phase 2: Side position Teaching and cue notes

Phase 3: Behind the head position Teaching and cue notes

Phase 4: Side position 2 Teaching and cue notes

Kettlebell row (single arm)

The kettlebell row is simply a kettlebell version of the row exercise. It is performed in a standing position whilst the hip is hinged and therefore requires torso stability whilst the row action is performed making it a full body exercise.

Explanation of exercise

1. Start with feet in a slightly lunged position, whilst holding a kettlebell in one hand (with palm facing inwards). Flex at the hips to move the torso into a horizontal position – this is the start position of the exercise.

2. Move the kettlebells towards the torso by driving the elbows vertically and retracting the scapula. 3. In a controlled manner lower the kettlebell to the start position.

Technique considerations

Engage core and keep a neutral spine during the movement.

As the kettlebell moves towards the torso, keep the arm as close to the body as possible.

Retract the shoulders.

Muscles used

Alternative, Modification or Progression

Progression – Double arm kettlebell row As explained below.

Phase 1: Start position Teaching and cue notes

Phase 2: The row Teaching and cue notes

Kettlebell row (double arm)

The kettlebell row is simply a kettlebell version of the row exercise. It is performed in a standing position whilst the hip is hinged and therefore requires torso stability whilst the row action is performed making it a full body exercise.

Explanation of exercise

1. With feet shoulder width apart and slightly flexed knees, hold a kettlebell in each hand, with palms facing inwards. Flex the hips to move the torso into a horizontal position – this is the start position of the exercise.

2. Move the kettlebells towards the torso by driving the elbows vertically and retracting the scapulae. 3. Lower the kettlebell in a controlled manner to return to the start position.

Technique considerations

Engage core and keep a neutral spine during the movement.

As the kettlebell is moved towards the torso keep the arm close to the body as possible throughout the movement.

Retract the shoulders.

Muscles used

Phase 1: Start position Teaching and cue notes

Phase 2: The row Teaching and cue notes

The Goblet squat

The goblet squat is a kettlebell version of the squat, where the kettlebell is held by the chest, in the goblet position, to add resistance to the squat movement and also engages muscles in the upper torso.

Explanation of exercise

1. Hold the kettlebell in the goblet position (this can be achieved by deadlifting the kettlebell) whilst standing with feet slightly wider than shoulder width.

2. Squat to a comfortable depth (ideally to where the hip creases are below the knees – if this position cannot be reached, move the feet slightly wider) whilst keeping the kettlebell firmly in the goblet position.

3. Return to the start position to complete one squat cycle.

Technique considerations

Aim to move the elbows down to just inside the knees.

Feet should be flat on the ground throughout the movement.

Keep back straight.

Knees tracking over the feet

Phase 1: Start position Teaching and cue notes

Phase 2: The Squat Teaching and cue notes

The Overhead Lunge

Similarly to the squat, the overhead lunge is the kettlebell version of the lunge, where resistance is added to the exercise by holding a kettlebell. This also engages muscles in the upper torso.

The lunge movement consists of moving the hips forward and then closer to the ground (as opposed to the squat which only moves the hips vertically).

Explanation of exercise

1. Hold the kettlebell in the straight arm hold position whilst standing with feet slightly wider than shoulder width.

2. Take one step forwards and lower the body towards the ground just before the back knee touches the floor, whilst keeping the kettlebell held in the straight arm position. 3. Raise the body back up and push the front foot back to the start position.

Technique considerations

Keep torso upright and maintain neutral pelvis throughout movement.

Maintain alignment when stepping forward.

Phase 1: The start position Teaching and cue notes

Phase 2: The Lunge Teaching and cue notes

Section Seven –

Advancing exercises

This course covers the fundamental exercises, however, there is not enough scope to cover all possible kettlebell exercises. This section aims to provide students with the skills and understanding to develop more advanced exercises from those covered earlier in this course.

Advanced exercises can be created by adapting or developing existing exercises to make them more complex and challenging. This usually involves the addition of different movements – for example by adding an overhead press to the squat turns the exercise into a more advanced exercise.

The additional movement can be in the same plane of motion as the original exercise or, to further increase the difficulty, the additional movement can involve a different plane of motion. For example, adding a torso rotation to the kettlebell lunge requires greater muscle recruitment in order to stabilise and perform the additional movement. This then increases its difficulty and make it a more advanced exercise.

The following table indicates some exercises and possible advancement to the basic kettlebell exercises:

Original exercise Possible movement to create advanced exercise

Description

As the kettlebell is swinging vertically towards the top point of the movement step with both feet onto a low platform. During the next swing, take a step back from the platform onto the ground.

Kettlebell

Perform a goblet lunge and as the front foot has lunged forward and in contact with the ground rotate the torso towards the lunging leg.

Hold the kettlebell in a racked position, perform the squat and then perform an overhead press when in the standing position.

Kettlebell Swing Walking/Step-up kettlebell swing

Lunge Torso rotation

Kettlebell Squat Overhead press

When advancing exercises and adding them into a clients’ or group of clients programme there are several client considerations that should be determined before they are incorporated. These considerations are mentioned earlier in the manual, and include the following questions that can be asked: - Is the exercise right for the client? - Is the client safe to conduct these exercises? - Can the client master the basic exercise and is ready to advance the exercise?

Section Eight

Programming and Session Planning

Kettlebell training is a dynamic training method that can be used to create a kettlebell specific workout, or used in combination with other training methods within a programme. There are a range of different types of programmes that kettlebell exercises can be incorporated into, which are: 

Specific kettlebell programme/class

One-on-one Personal Training session in a gym or in an outdoor environment

Group training in a boot camp or circuit training session

Rehabilitation session

Designing a Kettlebell programme

When planning a kettlebell programme, there are specific elements that need to be considered, these may consist of:

The session duration considers the timeframe of the individual session.

Session duration

Most workouts are based around performing the session for between 30 – 60 minutes, however, this can be dependent on the clients’ needs and their availability and may be planned for less time.

Once a session duration has been determined, the ‘exercise duration’ can be established.

Exercise duration identifies the length of the main conditioning phase of the workout.

Exercise duration or conditioning phase

The total session duration may be 60 minutes, but of this 60 minutes 10 minutes may be warming up and 5 minutes may be cooling down, therefore, the condition phase will be 45 minutes.

Work-to-rest ratio

The work-to-rest ratio considers the amount of time that is being spent performing exercise compared to the amount of time spent resting and is represented as a ratio.

For example, in Tabata training a form of HIIT training, the work to rest ratio is 2:1 – 20 seconds performing the exercise and 10 seconds resting.

Exercise selection

Exercise section considers the specific exercises that are involved into the programme and should be based on the goals or aims of the programme. Appropriate exercises should be selected to help achieve the required outcome.

For example, a client may want to focus on lower limb muscle strength, and therefore the exercise selected will focus on the lower limb movement.

Another aspect to consider for exercise selection, involves the order of the exercises. Depending on the focus or aim of the session you may want to group exercises that focus on the same muscle (to superset) or split exercises that focus on the same muscle (to allow rest).

Tempo or intensity

The tempo or intensity considers the effort being exerted for an exercise. This needs to be appropriate for the individual and desired outcome. It can be modified throughout the workout to suit the individuals.

Some sessions can involve a varied intensity, where each exercise has its specific intensity.

Load Load relates to the resistance being used, and like the tempo, needs to be appropriate for the individual and the desired outcome.

Reps are the number of times the exercise is repeated. A set consists of a collection of reps and determines how many times the collection of reps is performed.

Reps and sets

Alternatively, the instead of a specific number of reps, an exercise may be performed repetitively for a set timeframe. For example – double handed swing for 45 seconds.

Rest periods

Rest period addresses the time taken between sets and exercises. Similarly to tempo and load, the time taken to rest between sets or exercises should be selected in accordance with the desired outcome.

Exercises adjustments

Exercise adjustments considers the different clients’ ability and experience to regress or progress and exercise suitable for each individual. Adjustments can be made throughout the work

Target client

Kettlebell programmes can be designed for a one-on-one or group session.

The programme can also more closely look at the individual or individuals who are participating and be designed around their needs. For example, if the clients are football players, then football specific exercise should be incorporated.

Each session must contain an overall goal or aim.

Goal/aim of the session

In the case of a one-to-one session the aim is orientated around the clients’ individuals’ goals or desired outcome. Group sessions may have a more generic goal.

Example Session Programme

Aim of session: Total body session

Format: 4 rounds of 10 reps for each exercise

Equipment list: Kettlebells – 8kg and 16kg

Client fitness level: Beginner

Warm up exercises

Cross trainer for 5 minutes increasing intensity each minute from 2 –7.

Client age range: 32

Perform 10 dynamic reps of the following exercises: Star jumps, Bodyweight deadlift, bodyweight squat, walkouts,

Exercise Time/Reps Rest Sets

Double arm swing 10 30 secs 4 rounds

Single arm row (for each arm)

10 for each 30 secs 4 rounds

Goblet squat 10 30 secs 4 rounds

Overhead press 10 30 secs 4 rounds

The halo 10 30 secs 4 rounds Cool down

Aim of session: Total body session – Small group session

Format: Sets of continuous exercising with a transition break after each exercise. ss

Equipment list: Kettlebells – 16kg, 20kg and 32kg

Client fitness level: Advanced Client age range: 23 - 35

Warm up exercises

Jog round the studio/workout area for 5-10 minutes interspersed with the following exercises: Jumping squats, burpees, alternating jumping lunges, walkouts.

Exercise Time/Reps Rest Sets

Double arm swing 45 seconds 15 seconds 3

Clean and press 45 seconds 15 seconds 3

Alternating single arm swing 45 seconds 15 seconds 3

Goblet side lunge 45 seconds (e/s) 15 seconds 3

Double arm swing 45 seconds 15 seconds 3

One arm windmill 45 seconds (e/s) 15 seconds 3

Activity Seven – Programme design

Each of the sessions above incorporates a sequence of movements that the client/s will complete for the designated reps/time. Care must be taken to ensure the session continues to be safe and effective, especially as fatigue sets in. It is recommended to have a selection of modifications, alternatives, progressions and regressions to the exercises you put into a programme. This will help the session to cater to all individuals in a safe and effective way.

Bibliography

Tsatsouline P, Enter the Kettlebell. St. Paul, MN: Dragon Door Publications, Inc., 2006.

Matthews M and Cohen D. The Modified Kettlebell Swing. Strength Cond J 2012. .

Egan B, Zierath J, Exercise metabolism and the molecular regulation of skeletal muscle adaptation, Cell Metab., 17 (2013), pp. 162-184

Falatic J, Plato P, Holder C, Finch D, Han K, Cisar C, Effects of Kettlebell Training on Aerobic Capacity, J Strength Cond Res. 2015 Jul 29(7):1943-7.

Adams G, Hather G, Baldwin K, Dudley G, Skeletal muscle myosin heavy chain composition and resistance training, J. Appl. Physiol., 74 (1993), pp. 911-915

Benziane B, Burton T, Scanlan B, Galuska D, Canny B, Chibalin A, Zierath J, Stepto N, Divergent cell signaling after short-term intensified endurance training in human skeletal muscle, Am. J. Physiol. Endocrinol. Metab., 295 (2008), pp. E1427-E1438

Spina R, Chi M, Hopkins M, Nemeth P, Lowry O, Holloszy J, Mitochondrial enzymes increase in muscle in response to 7–10 days of cycle exercise, J. Appl. Physiol., 80 (1996), pp. 2250-2254

Pilegaard H, Saltin B, Neufer P, Exercise induces transient transcriptional activation of the PGC-1alpha gene in human skeletal muscle, J. Physiol., 546 (2003), pp. 851-858

Green H, Helyar R, Ball-Burnett M, Kowalchuk N, Symon S, Farrance B, Metabolic adaptations to training precede changes in muscle mitochondrial capacity, J. Appl. Physiol., 72 (1992), pp. 484-491

Widrick J, Stelzer J, Shoepe T, Garner D, Functional properties of human muscle fibers after short-term resistance exercise training, Am. J. Physiol. Regul. Integr. Comp. Physiol., 283 (2002), pp. R408-R416

Adams G, Hather B, Baldwin K, Dudley G, Skeletal muscle myosin heavy chain composition and resistance training, J. Appl. Physiol., 74 (1993), pp. 911-915

Banerjee P, Caulfield B, Crowe L, Clark A, Prolonged electrical muscle stimulation exercise improves strength and aerobic capacity in healthy sedentary adults, J. Appl. Physiol., 99 (2005), pp. 2307-2311

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