In December’s fitness column “You a Girevik?” p. 68 we discussed the benefits of incorporating kettlebells into your workout how to get started with this type of training and the mechanics of the Russian swing. This month we’ll provide you a little more detail about the American swing and other more advanced exercises.
In December’s fitness column, “You, a Girevik?” p. 68, we discussed the benefits of incorporating kettlebells into your workout, how to get started with this type of training and the mechanics of the Russian swing. This month, we’ll provide you a little more detail about the American swing and other, more advanced exercises.
American Swing
The American swing differs from the Russian swing in that you swing the kettlebell overhead, as opposed to just eye level. The advantage: You need to generate substantially more power because you nearly double the range of motion.
Because the American swing is a more advanced exercise, you’ll want to use a lighter, more manageable weight at first. Note: You should master the Russian swing before graduating to the American swing.
To begin the American swing, start with the kettlebell on the floor between your feet. Your feet should be about shoulder-width apart. Squat down and grasp the kettlebell handle with two hands. Move both feet forward a step so the kettlebell is slightly behind you.
Now stand up. This will start the kettlebell swing through your legs. Tighten your butt and keep your arms loose, with just a slight bend, but don’t lift with your arms or shoulders. The power for this movement should derive from your hips and legs, so as the weight comes through your legs, snap your hips to generate power. Use enough drive to bring the kettlebell above your head, but avoid going past vertical.
As the kettlebell swings back between your legs, bend your knees and control the kettlebell’s descent while gravity draws it down. The kettlebell should swing through your legs at or slightly below your knees.
1-Arm Swing
Another more advanced swing is the one-arm swing. As with the two-arm exercises, your arms and shoulders should not do the work. Keep your head up and your chest open, tighten your butt, keep your arms loose and your shoulders and hips square; do not allow your body to twist. Note: Start with a lighter weight than you used for the two-hand swing.
You can start the one-arm swing with the kettlebell either in front of your feet or slightly back, between your feet. If you begin with the kettlebell in front of your feet, start the lift by slightly extending the legs and pulling (hiking) the kettlebell backward. If you start with the kettlebell between your feet, simply moving from squatting to standing will initiate the momentum needed for the swing.
Grasp the handle with one hand, maintaining a good deadlift position. As you move to a standing position, explosively snap your hips to generate the power to move the kettlebell up. Let the kettlebell swing down between your legs and start again. Do five to 10 reps, set the kettlebell down and then switch hands. Like the two-hand swing, first master the one-arm swing to chest or eye level before going overhead.
Swing Releases
Once you’ve mastered the one- and two-hand swings, you can attempt swing releases, which involve releasing the kettlebell and then grabbing it mid-air. We’ll discuss two of these exercises: the two-hand swing release and the hand-to-hand swing and release.
Two-hand swing release: The two-hand swing release is performed in the same manner as the Russian swing except that as the kettlebell approaches chest height, you release it. To keep the handle in a position where you can grab it, pull your fingers slightly up and back.
Once the kettlebell reaches the apex of its swing, grab the handle and finish the swing. If the kettlebell flips or rotates in the air, pay close attention to how you’re releasing it to make any necessary adjustments. Once you feel confident with this release, try clapping your hands between the release and catch. This will help improve hand speed and hand-eye coordination.
Attempt these exercises in a location where there are no obstructions and nothing will be damaged if you drop the kettlebell, such as outside on dirt or grass. If you do attempt them inside, make sure you have rubberized weightlifting mats to protect the floor. And no matter where you are, watch out for your toes! It’s inevitable that you’ll drop the kettlebell at some point. If the kettlebell does move into an awkward position while in the air, don’t try to catch it. Just let it drop. Don’t worry about the kettlebell; it’s firefighter-proof and won’t break after a few drops. Protect yourself!
Hand-to-hand swing & release: With the hand-to-hand swing and release, be careful to maintain your form and keep your hips and shoulders square. As with the two-hand swing release, release the kettlebell as it reaches chest height, but this time, while it’s suspended in the air, reach out with your opposite hand, grab the handle and finish the swing. Stay focused on the kettlebell. A big advantage to this lift over the one-arm swing: Your grip strength should last longer, allowing you to do more repetitions.
Other Kettlebell Exercises
Although the swing is a key foundation movement, there are many other full-body functional exercises that can be performed with a kettlebell. Two examples: the kettlebell clean and the Turkish get-up.
Kettlebell clean: The kettlebell clean is performed in the same manner as the one-arm Russian swing except that instead of the arms moving upward in an arc, they move straight up, vertically. The kettlebell should be pulled into the shoulder as it is coming up, allowing it to roll over onto the back of your forearm. At this point you can add an overhead press or simply reverse the movement and continue with the clean. Remember: At the top of the clean, the kettlebell should be pulled in tightly to your shoulder, your forearm and elbow should be tight to your body, and you should always keep your wrists straight. Control the kettlebell when it rolls into the finish position; don’t let it come down hard on your forearm.
Turkish get-up: The Turkish get-up is an old strongman exercise designed to increase strength, flexibility and stability, especially in the shoulder girdle. Although it’s not explosive, this exercise trains the body to work as a unit as opposed to working in individual isolated movements. As always, try this exercise with a lightweight kettlebell until you feel comfortable with the movement.
With the Turkish get-up, you move from a prone position with the kettlebell on the floor next to you, to a standing position with the kettlebell over your head. Sound easy? With some practice it will be.
Here’s the step-by-step: For a right-sided Turkish get-up, lay flat on your back with the kettlebell next to your right bicep. Roll toward the kettlebell and get a good grip, using two hands to start (A), then roll onto your back, hugging the kettlebell to your chest. Extend the kettlebell into a chest-press position and lock out your right elbow. Release your left hand so your right hand is holding the kettlebell. Put your right foot close to your butt with your foot flat on the floor. Your left arm should be extended out to your side at just under a 45-degree angle (B). Raise your right shoulder off the ground. Push off your right foot, rolling slightly to the left, up onto your elbow, then your left hand, keeping the kettlebell extended overhead (C). From this position brace yourself on your left hand and right foot in order to lift your butt off the ground (D). This will allow you to move into a lunging position by pulling your left leg under your butt and back behind you, kneeling on that knee in a lunging position (E). Note: This is a sticking point for some and may require practice to master. Take your weight off of your hand and straighten up, keeping the kettlebell overhead, and then stand up in one fluid movement (F). The kettlebell should now be in an overhead-press position.
Always keep the kettlebell overhead and keep looking ahead or at it. To finish the lift, reverse the movements until you’re on your back with the kettlebell in the chest-press position. Repeat three to five times. Return the kettlebell to floor and do three to five reps on the opposite side. Perform more repetitions with a heavier weight as you get stronger. Perform all movements slowly and deliberately.
Go Get Strong
You can use kettlebells for most exercises that involve dumbbells, such as deadlifts, squats, overhead presses, curls, tricep extensions and front and side shoulder raises. The kettlebell is a versatile–and relatively inexpensive–piece of exercise equipment that should be in every station’s fitness or weight room. Get creative; see what exercises you can come up with using kettlebells.
