Posted by Marianne in Tutorials | 8 Comments
Kettlebells For Beginners – Tutorial 1
Hi everyone,
I have decided to go back to basics this week. In order to get the full benefits of kettlebells it’s is vital that you first master the correct technique. Incorrect technique can lead to injury, and we all want to avoid this. So Andrew and I thought we would put together a few tutorials on the foundation kettlebell exercises that we can build on later.
Today we are focusing on the 2-Handed Kettlebell Swing and the Kettlebell Dead Clean. Steve Cotter (founder of the International Kettlebell & Fitness Federation) states that you have to master the lower body kettlebell exercises first in order to build the strength, support and force required to perform the middle and upper body moves. Basically it’s about transferring force from the ground to above the head. The 2-handed Kettlebell Swing enables you to build and maintain momentum through the large muscles of the glutes, hamstrings quads and hip flexors. It provides the force needed to transfer the load to the mid-body position in the Kettlebell Clean. Start with a lighter weight until you perfect the technique.
The Kettlebell Clean is a very important lift because it enables the transfer of force from the lower body to the mid body. It can be used in conjunction with a swing, but here we demonstrate the move from a dead still position. Performing the Dead Clean will help perfect the movement of the arm when “snapping” the kettlebell into position. This will prepare you for overhead lifts in the future. The Clean will incorporate the leg muscles again, but additionally the back, deltoids and biceps. This move is quite technical and can be more difficult to master.
But as with everything, practice makes perfect.
For more kettlebell tuition, see Tutorial 2
See you soon
Marianne
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that’s really an awesome video. great form, good cadence, definitely a keeper. I couldn’t wait to show it to my wife.
Hi Chuck, thanks for your comment, I appreciate the compliment. Hope your wife enjoys it too
Regards
Marianne
Hi There,
I was recently exposed to kettlebell exercises from a bootcamp class that I’m taking. And I want to know how many kettlebells would one need? And how heavy should they be? I just bought one 20lb kettlebell today and wondering if I’d need to get more or can I start with just one? I’m in okay shape as I try to exercise in one form or another 4x/wk.
Hi, welcome to the site. I am glad to hear you are getting involved in kettlebell training. Starting with one is fone and then you can judge, as you progress, what your next weight should be. Ideally, you could have a heavier one for swings, rows and squats etc, the lighter ones then for overhead lifts like presses, turkish get ups, windmills etc, until you get good technique.
Hope this helps
Cheers
Marianne
I received a 10 lb kettle bell for Christmas from my husband. when I did a search on You Tube I found you! what a find! I will become a faithful follower and I love your technique and the training that you provide! I had no idea that they were so versatile. I am currently 53 and about 50 lbs. overweight. I lifted weights in my 30′s and miss it. This is also so much more fun and effective, I believe it won’t take long before I am as addicted as everyone else!! thank you and I look forward to having you teach me more!
Great to hear it Loretta! And it’s lovely to have you find us here
Hope you have fun with the workouts and reach your current fitness goal and beyond 
I just find out about this Kettlebell training, you do a super good job!! Looking at it makes me feel like I want to start RIGT NOW.
But which weight do you suggest for absolute beeginners? You mentioned a lighter one for overheads and a heavier one for the rest, but suggested weight for these 2?
How heavy is the blue one?
Thank you for this great site!
Hello Adriana. Welcome
I recommend that females start with about 8kg (but at least 6kg) as the “lighter” weight, then for the “heavier” weight I recommend 12kg (but at least 10kg). 8kg and 12 are the best weights to start with. If you can only manage to get one KB, then start with 8kg. Later, once you get good at the exercises, you can invest in a 12kg.
My blue one is 12kg.
Hope this helps. If you need anything else, let me know!