The key to a great workout is proper form, and learning how to use a kettlebell the right way is especially crucial. Anytime you add weight to your workouts, you want to make sure you stay safe and get the most out of your gear. Proper technique for a kettlebell workout includes not only how to use the kettlebell while exercising, but also how to lift it and how your body should feel at each stage of the exercise.
Doing kettlebell exercises the right way is easy to do once you see how it works, and it can help you build strength and endurance. Here’s what you need to know to perfect your kettlebell form and start using it.
What is a kettlebell?
A kettlebell is a type of hand weight, but it differs from dumbbells in its form and function. You’ll know you’re looking at a kettlebell if you see an iron ball with a handle: the ball is the bottom of the kettlebell, and usually has “horns” that stick out and connect to form the handle. When you hold the kettlebell by the handle, the center of gravity hangs several inches below your hands, making it a great tool for powerful and effective swing exercises. If you don’t already have one of your own, know that the best kettlebell they are made of metal, are oval with a flat bottom and have enough space for your hands between the handle and the ball.
Why is using a kettlebell a good exercise?
When you exercise with kettlebells, you get strength, cardio, and power in one low-impact movement. That’s a huge benefit of a training tool! However, if you haven’t learned the proper way to use a kettlebell, it can be dangerous for your lower back. So taking the time to learn proper form now can help you use a kettlebell and reap all of its healthy benefits for your lower back, glutes, and hamstrings, also known as your posterior chain.
How to swing with kettlebells
There are three moves that will help you focus on making a proper kettlebell swing: hard plank, deadlift, and pendulum arms. Here’s how to do each:
hard style plank
You won’t need the kettlebell yet! Do this to learn good form: Get on the floor with your hands under your shoulders, then move your feet back to create a long straight line with your body. Squeeze your abs and glutes, and notice how your body feels. Now stand up and mimic the pose you were in – this is how your body should feel at the apex of a kettlebell swing. If you don’t practice this, you may lean backwards during the swing, which could cause lower back pain.
dead weight
The base movement for throwing the kettlebell swing is a deadlift. Tilt your hips, pulling them as far back as possible. Your knees will naturally bend and your butt will go towards the wall behind you. Your back should be flat (fire up your core to avoid rounding your back). So get up. This is the movement you will do while swinging the kettlebell, but practice the movement before adding weight.
pendulum arms
When you swing the kettlebell down, the top of the kettlebell should be right at your crotch, not several inches below and between your thighs. To keep your back flat and your core supporting your weight, practice moving your arms from the front to your upper legs as you deadlift.
Once you’ve mastered each of these, put them all together: the standing plank, deadlift, and pendulum arms. Then add the kettlebell for a two-handed front swing by placing it a few feet in front of you, deadlifting it (wrap your hands around the handle), then swinging it down between your legs, to a standing position. plank position and down again.
Start with a quick kettlebell workout
If you can, do your first kettlebell workout in front of a mirror to make sure you don’t lean back as you swing. Then set a timer for one minute and repeat the controlled, powerful two-handed front swing as many times as you can (watch the video for a demo). Once you’re comfortable with this beginner kettlebell workout, you can try other great ones. full body kettlebell exercises. Be sure to regularly refresh your memory on the correct way to use a kettlebell; that’s the best way to ensure you get all the strength and cardio benefits of your workout.
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