I have a series of new kettlebell videos that I made to introduce complete beginners to the bell and how to use it. If you have any experience with the KB at all, you'd likely find the clips tedious to watch. Again, they're for beginners because that's what we have in Taiwan. Almost no one here knows how to use the KB so I'll have to spend lots of time introducing how to use it over the next few years and this is one way of doing it. Chinese translated versions will be coming soon.

The clips show basic techniques and finish off with a basic circuit that people can use to work out for 10-20 minutes.

 

This is the deadlift.

Picking up the kettlebell is the most basic action you practice with it. Don't hurt yourself on the first move. Here are some details to keep in mind:

1. Unlock the knees

2. Bend down from the hips. The motion requires you to fold at the hips, NOT the waist. Keep the back flat as you sit back into the hips.

3. Keep your head up to make sure you don't flex the back.

4. Grab the KB with both hands.

5. Tighten the abdomen like someone is going to punch you there.

6. Lift the KB with the glutes and hamstrings NOT by flexing the lower back. Squeeze with the butt muscles and the hammies.

7. Lower the KB to the ground and repeat keeping your head up. This is just the basic lift and when you get good at keeping your back straight, you don't have to look forward all the time.

Short swing

This is a good second basic motion. The idea is to just start getting the kettlebell moving once you've deadlifted/picked it up. Here are some details:

1. Push the kettlebell forward with your hips NOT the arms. Have the arms rest against the pelvis with the KB hanging in front.

2. Make the swing short so you can get used to the momentum.

3. As the KB comes back toward you, don't let it crash into your groin! As it swings back, move your hips back in time with the KB.

4. As the KB swings between your legs, thrust it out with the hips again by pushing the arms with the pelvis. Don't use the arms to generate force.

5. Repeat

Swings

This is the first of the classic KB moves. The deadlift and short swing have prepared you for this. Here are some details:

1. Push the kettlebell forward with your hips NOT the arms. Have the arms rest against the pelvis with the KB hanging in front.

2. Make the swing longer as you get used to the momentum. Chest height is a good target at first. As you get better, you can swing the KB higher.

3. As the KB comes back toward you, don't let it crash into your groin! As it swings back, move your hips back in time with the KB.

4. As the KB swings between your legs, thrust it out with the hips again by pushing the arms with the pelvis. Don't use the arms to generate force.

5. Squeeze the butt muscles as the KB goes out to help add force to the movement. Also keep the abs tight as if someone is going to punch you there to help protect the lower back.

6. Repeat The one-arm swing is pretty much the same as the two-arm swing. The only difference is that the body will be turned slightly because you're using one hand instead of two.

Squat progression

After practicing deadlifts and swings, you're ready for some squats. This is a basic progression and introduces some ideas for using the squat in your workout. Squats in the video include: easy front squats, sumo pulls, front squat, squat to overhead pull. With the squats, try to stay as upright as you can and bend from the hips, NOT the knees. Do not initiate the action with your knees. This is a common mistake. Start the motion by bending from the hips and sit your butt back. Then squat down to the ground. I recommend parallel at first before you try to descend deeper. To ascend, push your feet into the ground and push with your legs hard against the ground. Keep your abs tight as if someone were going to punch you there. Keep your head up and looking forward. With the overhead press variation, straighten the arms at the end of the movement. Then control the KB as it falls from the position. Don't let it hit the floor.

Basic circuit

This is a basic circuit that puts the deadlift, squat, swings, and over head pull/push together. You should practice each of those motions through sets and reps first before doing this circuit. For example, do the deadlift, swings (2 and 1 handed), squats, and overhead pull/push each for 3 sets of 10 reps.

It looks like this:

deadlift 3 sets of 10 reps

rest in between each set

swings 2 handed 3 sets of 10 reps

rest in between each set etc.

After you're comfortable with the basic workout above, start adding sets and reps, and cut down the break time in between sets. Once you get proficient at that, do this circuit all the way through, no breaks between exercises, and either take a brief rest in between circuits or start the circuit again immediately. You can repeat this circuit 3-4 times for a ten minute workout or do it 6-8 times for a 20 minute workout. Have fun.

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