Hey. What’s going on? It’s Ian Hart, and today, I’m going to go over the top 10 kettle bell exercises that I chose because I like them 🙂 If you have a kettle bell and you are competent with it then you can practice most of these with out a personal trainer of coach. There are few that I would refrain from until you do it with a personal trainer. There’s actually one kettle bell exercise that’s brand new, I just created it a little over a month ago. When I came up with the exercise I thought, this is a great movement with a ton of benefit, surely someone has though of it before me. I scoured the internet and it turns out that I am the first one to debut it on youtube, if I am wrong please let me know. I created it the Earthfit Lab, located in Habersham SC. If you train at EarthFIT then you probably be very familiar with this exercise 🙂
1)The first kettle bell exercises that I’m going to go through are the kettle bell swing variations. If you look at the first video that we have here, you’ll see me start by doing a double arm swing. So both hands are on the kettle bell, and I’m popping the hips keeping my back straight and letting my core and lower body do most of the work. Then I go to a one-arm swing, which is a progression of the double arm swing. And then switching arms is another progression. And then you can actually release the kettle bell in the air and grab it. Another progression is the kettle bell flips. So if you see, I’m flipping it around, and that’s for experienced kettle bell training and you shouldn’t do that unless you have worked with a personal trainer or taken a class. Especially if you can’t do the previous swings. And make sure you know what you’re doing. It can be a little bit dangerous, so have some practice before you go into that.
The next set of exercises that I’m going to show you are
- the kettle bell clean,
- the high pull,
- the high row,
- and the kettle bell snatch.
Those are the next four exercises in the second video. The first is a recti-linear is a straight clean. So I’m showing you a simple movement where you’re coming straight up from the ground, and then you catch it right about chest level. It is actually a little complicated at first and take some repetitions to get it down pat. The high pull – that’s with one arm it can be done with 2 arms which I also display with such grace :). And then I go into the high row, where you see a sort of swing motion, and almost row the kettle bell back. So that’s with the one arm as well. The next one I’m going to show you is the kettle bell snatch, which is rectilinear, meaning, I’m going straight up into a snatch. And then I show a curvilinear swing; we’re actually swinging it, and then throwing it up into a snatch position. Now those 4 exercises are progressions in the order-shown. You should master one before you move on to the next.
The next set of exercises that I show are a clean to a press. So it’s a combination of two exercises, where I clean it, and then I press. So this is throwing two exercises together which is great to maximize caloric burn and get the heart rate pumping. From there, I go into what I call a power bomb. I’m actually not even sure what this is called in kettle bell terminology. But I have two certifications, and I’ve been doing it for a little over five years now, and I am not sure they ever went over this kettle bell exercise during the certification process. I am not sure where I picked it up from or I would give that personal trainer credit. So then I go into Turkish get-ups. Turkish get-ups are great for core work. I’m showing one variation of this. There’s actually a couple of ways you can do this. And so you’re raising your body up off the ground, keeping your arm locked, your arm close to your head, and then repeat. So that’s great for core. And the last things that I go into is kettle bell lateral swing. This one takes a lot of core integrity and a little bit of skill to make sure that your shoulder isn’t compromise and the kettle bell doesn’t slam on your wrist.
Then, the drum role please… the walking lunge kettle bell swing that was created by myself here in the Habersham EarthFIT location. This exercise takes some serious momentum and flow to make it work but once you get this exercise down it is amazing for stability/balance as well as power and strength focusing on one leg and core.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.