Perfecting Kettle Bell Workouts
From MF Editors
For all of our fans who shoot us questions on our Twitter and Facebook Page, this one is for you. Each week, we will tap into our pool of editors and experts to help with any questions or challenges you are having with your fitness regimen. This week, Mike Stehle, ATC, C.S.C.S., CKT-2 and founder of Training Room Online and of Avon and Point Pleasant Beach, New Jersey answers questions about the issues you're having with your kettlebell workouts and routines.
For advanced athletes, Stehle has also developed a new conditioning program called MiniMetCons >>>
1) Sample Workout asked by Johnny Faunt
What's a real quick workout I can do with a single 20kg kettlebell?
One of my favorite, quick kettlebell sessions with one bell looks like this:
Shoot for as many rounds as possible in 20 minutes with these movements:
5 pull ups, 5/5 kettlebell presses, 15 mountain climbers and 20 kettlebell swings.
You can make this as short or as long as you want by subtracting or adding time. Good luck!
2) Kettlebell Chest Builder asked by Tim Bonnet
What's a good movement with a kettlebell for building the chest?
"Although the kettlebell is traditionally used for swinging movements, ballistic movements, presses and focusing on the posterior fhain of the body, it can also be used for supine pressing movements. My favorite in that case, for the chest, would be the single arm bench press.
Start by 'cleaning' the bell up to your shoulder, sit on the bench and lay down under control. Make sure to keep the hand deep in the bell and keep your wrist straight when pressing. Keep both feet on the ground and your entire body tight when performing the movement."
3) Low Back issues asked by Stephen Porges
My lower back gets tight when i do swings, what could I be doing wrong?
"There are a few things that can cause this. First, make sure to keep your back flat while swinging, you should always maintain a neutral spine during all swinging movements. Second, use 'paradoxal breathing' to protect the back: inhale into the abdomen on the back swing and hold the breath until you snap your hips through the top of the swing, then exhale. This breathing practice create a virtual weight belt to help protect your back. Make sure to repeat this pattern throughout all of your swings."
4) Trouble with Goblet Squats asked by Tom Frior
I have a hard time holding the kettlebell when performing goblet squats. My legs can handle more weight than my arms. What should I do?
"Continue to do them. Eventually your upper body will be able to handle it and will benefit from doing so. Also, make sure to contract the lats hard when holding the kettlebell in the goblet position, this will create more tension in the body resulting in more strength. Practice, practice, practice."
5) Snatch Skills asked by Javier Rojio
What are the most important things to remember when performing a snatch?
"The snatch is an extension of the high pull exercise. Always 'high pull' the bell off the swing before 'punching' it over your head. If you feel the bell smash you in the wrist, you're either not pulling the bell and just swinging it up, or your not punching it through effectively. Follow this sequence and you should be good to go:
1. Hike the bell deep through the legs.
2. Keep your heels flat and your spine neutral. Always!
3. Drive through with the hips aggressively and high pull the bell to the top of your head with your elbow pointing up.
4. Punch through quickly while relaxing the grip at the lock out.
Using chalk will also help you keep your grip on the bell."