Kettlebells For Beginners – Tutorial 1
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