Beginner Techniques:

 The Mechanics of the Swing
1.    Stance: Feet shoulder to hip width
2.    Hand positioning: Pick up the bell with the inner to lower position of the hand, not fingers.
3.    Weight distribution: Weight should be on the heels for the exercise at all times
4.    Foot Placement: The feet should grip the ground.
5.    Knees: Should be locked out at the top of the swing by lifting your kneecaps up.
6.    Hips: Should be fully extended forward by squeezing your butt as if you are pinching a gold coin between your cheeks.
7.    Abdomen: Should be tight as if you are bracing for a punch
8.    Hand: Crush grip at all times
9.    Hip movement: Hinging at the hips by folding.
   The Mechanics of the Clean
1.    Everything at the beginning of the clean is the same as the swing
2.    Joints are designed to lock out over load.
3.    Can either clean from a dead position or a hang position
4.    Racked position: Kettlebell on the hand at the heel of the palm, wrist is straight, forearm is straight, arm is close to the body, elbow is directly over the hip.
   Mechanics of the Overhead Lifts
1.    From the clean position the overhead lifts begin
2.    When lifting overhead, you want to maintain the proper vertical alignment from the hand to the wrist to the elbow to the shoulder, to the core, and down through the legs.
3.    Do not let the arm deviate to the side.
4.    Your arm should be slightly behind the ear to take the stress off of the shoulder joint.
5.    As you start to lift, if you cans hold the breath at the start of the lift you will be able to generate more power.
6.    Think of pushing your body down and away from the bell versus pressing the bell away from your body.
  Mechanics of the Squat
1.    Feet: Weight on the heels, and the center of gravity is over the base of support. Shoulder weight apart, with toes slightly turned out.
2.    Breathing: Inhale as you lower, exhale as you come up.
3.    Push your weight back as you lower by slightly bending the chest forward as you extend the rear back.
4.    Hold the weight in front of you as you lower.
 

Swings

Proper Swing Technique

The Swing is the basis of effective Kettlebell training.  The technique used in the swing (hip thrust, driving your heels into the ground, and proper breathing) carry over to many of the other core Kettlebell exercises.  The swing is an excellent tool for building strength and endurance in the hips, legs, and back. Also, it is the best lower back pain prevention around because of the dynamic motion it creates.  

The standard for proper technique:
•    Maintain the box/bench squat alignment:
1.    Head up and eyes focused forward
2.    A flat slightly arched back
3.    Sit back rather than dip down
•    Extend the hips and knees fully at the top squeezing your butt as if your were pinching a penny.
•    Use your hips to lift the bell, not your shoulders and arms or lean back
•    A full breath of air when the bell is between your legs, breath out when the bell is chest level.

   Prep Lifts
1.    Flexion and Extension of the Hips:  Box Squat – turn your back to a box, and without looking reach back for the box and press through your heels to stand.
2.    Short Swings: Bending and straightening the knees to do mini swings, while reaching hips back
3.    Works all of the pulling muscles of the body.
   2 Arm Swing
1.    Bell in between feet.  Squat to pick the bell up and begin to swing using the hips. 
2.    Common errors: Letting the spine become the fulcrum because the shoulders round forward.  To correct: pinch the shoulder blades back.
3.    Letting the weight come onto the toes.  Sit back on heels to correct.
4.    Bending too far over the bell.  Correct by using the vertical jump position.
   1 Arm Swing
1.    Make sure your hand is positioned correctly on the heel of your palm. Other hand is used as counter balance.
2.    Swing same as two handed swing but make sure that your shoulder is back and the torso does not rotate.
3.    Make sure there is a straight line from the back of your palm to your forearm.
4.    Make sure the back swing is loaded properly by positioning your self a foot ahead of the bell and swing from that position
  Hand to Hand Swing
1.    Same as single hand swing but you switch hands at the top.
2.    Start by putting one hand on top of the other and sliding the bottom hand out.
   Double Swing
1.    One Kettlebell in each hand, have a wider stance than normal.
2.    Start slowly and build up to normal range swings.
   Alternating Swing
1.    With one Kettlebell in each hand, let one Kettlebell swing up while the other bell holds still.
   Side Step Swing
1.    Can be two handed or one handed.
2.    The footwork starts in normal stance, as you get to the top of the swing.  Step your feet together and as you come back down, step back to the starting position.
3.    You can alternate side-to-side or simply focus on one side. 
4.    For more of a challenge, don’t touch one foot to the ground when you step together
   Walking Swing Forward
1.    Start from normal stance with Kettlebell in both hands
2.    Swing from stationary, and then step quickly both feet forward.
3.    Swing and step with the swing then step again as the bell starts to come down.
4.    The same can be done to with steps to the back.
  Walking Swings Lateral
1.    Step as you swing and as the bell comes down, step back to normal stance.
2.    Swing-step-step quickly as the bell comes down.
3.    Swing step feet together, then as the bell comes down, step the other foot apart.
   Crescent Swing
1.    Footwork: Swing the bell above the head, then either step forward and pivot 180º or step back and pivot 180º.
  Double Crescent Swing
1.    Be conservative when using two bells because the bells are going overhead.
 

Proper Clean Technique

The clean is a lesser variation of the Kettlebell swing, which requires a lower amount of effort.  The clean is a gateway to other Kettlebell exercises like the clean and press or the clean and lateral raise. 

The standard technique for the clean:
•    All of the points that apply to the swing apply for the clean with the exception of the straight-arm requirement.
•    The Kettlebell, elbow, and torso all 'unite' at the top of the clean to become one in the racked position.  Do not shrug the shoulder, keep it down and in the socket
•    The arms stay loose and the hips do all of the work, the movement resembles zipping up a zipper
•    Try to minimize scooping, banging the forearms, stressing the back, elbows, wrists, or shoulders.
•    The wrist must stay straight in the racked position (NO BROKEN WRISTS!)
Exercises you can use to master the technique:
•    Put the Kettlebell in the racked position and walk around with it there.
•    From the racked position relax your arm and drop the bell to the ground turning your palm to face in between your legs and control the bell using your hips, not your biceps! Keep your arms soft but your shoulder should remain in the socket.
•    Do a series of baby swings to thigh height before cleaning the Kettlebell
•    Use the fence as a guide, face the fence then turn your shoulder to the fence to make sure your are keeping your arm and the bell close to the body.

Proper Squat Technique

The Kettlebell front squat is a great exercise for developing leg strength and flexibility that cannot be obtained from a barbell or dumbbell front squat.

The standard for front squat technique
1.     Clean the Kettlebell or hold the Kettlebell by the horns
2.     Heels shoulder width apart with your toes slightly turned outward
3.     Keep your heels planted on the ground for the whole exercise
4.     Track your knees directly over your feet
5.     Go as deep as you can with the goal touch the back of your legs to your calves
6.     Pause for a second at the bottom
7.     Pressurize your abdomen by taking a breath and acting as if you are stopping the flow of urine.
8.     Push through your heels, and drive the ground away from your body to come to a full upright position.
9.    To keep your knees from dipping in, imagine trying to corkscrew your heels inward into the ground (BUT DO NOT MOVE YOUR FEET) as you are standing up.

Practice Drills to master the technique or increase flexibility:
•     The face the wall squat
•     Lying on your back with your thighs vertical and lower legs at 90 degrees, pull your toes back and have someone resist you as you pull your knees to your chest. Relax and repeat 3 times.
•     Lying on your back with one leg flat and the other knee bent completely against your chest. Have someone resist you as you try to push your leg away from your body.  Relax and Repeat 3 times.

The Standard for Turkish Get-up Technique
1.    Lying on your back, bring the kettlebell off the floor using both hands and press the bell up so it is vertical.
2.     At no point should you allow the Kettlebell to hyperextend or stress the wrist.
3.     Keep the handle at the base of the palm and the squeeze the handle
4.     Keep your arm straight and locked for the duration of the exercise, but do not hyperextend the elbow
5.    Keep your arm vertical and your whole body under control for the duration of the exercise
6.    Breathe shallow and keep your core tight during the whole exercise.
7.     Never practice high reps (NO MORE THAN 3 REPS EACH SIDE)
8.    Always focus your eyes on the bell above your head
**  You can work on a variety of ways to get up as long as you keep the Kettlebell under control and you feel comfortable with the get-up and down method
Master the Turkish get-up with out any weight before attempting to use weight!
Exercises to Practice the technique:
•    Break the Turkish get-up into pieces and practice the parts
•    Work from the top down
•    Practice locking the arm down and into the socket. Do this by pulling the shoulder back and lowering the shoulder down, as we practiced.
•    Backwards lunges:  From standing, take a big step back with one leg and touch you knee to the ground (just like the down portion of the Turkish Get-up) then stand back up.  All the rules for knee safety with the squat apply for backwards lunges!

Proper Military Press Technique

The Military Press is a classic test of upper body strength.  It will develop beautiful shoulders and arms as well as the chest.

Standards for proper technique of the Military Press:
1.    Clean the Kettlebell to the racked position.
2.    Pause long enough to make sure that you are not  using the momentum generated from the clean for your press
3.    Keep the whole body, especially the glutes tight
4.    Keep your shoulder down and in the socket
5.    Press the Kettlebell up opening up your arm slightly until your arm  is vertical by your ear
6.    Lock out your elbow and pause motionless
7.    Slowly control the Kettlebell back down to the racked position

Other tips to master the Military Press:
•    Squeeze your legs and glutes very hard while pressing to protect your lower back
•    Focus your eyes slightly up and use your peripheral vision to watch the bell

Proper technique for the Kettlebell Row

The Kettlebell row is an excellent exercise for working the  entire back side of your body. 

Standard for technique of the Kettlebell Row:
1.    Get into a quarter squat position with your hips back and your chest close to parallel to the ground.
2.    Grab the kettlebell keeping shoulder in the socket and the wrist straight
3.    Pull the kettlebell of the ground and  back towards the groove of your hip
4.    Keep your arm close to your side during the whole exercise.
5.    Slowly lower the bell back down to the ground

Other variations for the Kettlebell Row:
•    Single hand row
•    Single row alternating sides (pushing one kettlebell into the ground while rowing the other)
•    Double kettlebell row (rowing both kettlebells at the same time)
•    Lunge-style row (kneel and place your forearm on your knee, then straighten your back leg to come up into a lunge position.  Row the bell back towards your hip in an arc-like motion)

Proper Technique for Kettlebell RDL

An old but great exercise, that withstands the test of time.  A wonderful exercise to strengthen the whole backside of the body:  Hamstrings, Butt, and Low Back especially.


•    Before doing this exercise, practice the hip hinge movement by pushing your fingers in your hip crease and sticking your butt out while keeping your weight on your heels
•    Start with the Kettlebell in two hands in front of your body. 
•    Stand with your legs shoulder width apart and your toes pointed forward,
•    Initiate the movement by hinging at the hips just like you were pushing into the hip crease.
•    Keep your knees slightly bent for the duration of the exercise.
•    Keep your back flat and shoulders pulled back as you lower your chest parallel to the ground.
•    Once you reach parallel, squeeze your butt and bring your hips forward and your chest back upright.

Proper Deck Squat Technique

The Kettlebell Deck Squat is a very dynamic exercise that is designed to work the whole front side of the body as a counterbalance for the swing.  The Deck Squat can also be modified to be done from a seated position for beginners

•    Start seated with standing holding the kettlebell by the horns
•    Squat down until your rear end touches  the mat or bench below you
•    Slowly roll back, pressing your spine into the mat
•    Bring the bell up and over your head to touch the mat
•    Reverse your steps by:
o    Bringing the bell back to your chest.
o    Rolling your body to upright as you press your spine into the mat.
o    Coming back into the bottom of the squat.
o    Using proper squat technique, standing back up.
Tips to have success with the Deck Squat
-    Use a bench or stand one step down from the top of a flight of steps if you are not flexible enough to get up from the ground.
-    Use momentum coming up from the floor in order to get back on your feet.
-    Punch the kettlebell out in front of you to use the weight as leverage when trying to get back to your feet, but remember to bring the bell back into your chest before you stand back up

Modified Deck Squat
•    Start seated with your feet flat on the floor
•    Hold the Kettlebell by the horns at your chest
•    Slowly roll back, pressing your spine into the mat
•    Bring the bell up and over your head to touch the mat
•    Reverse your steps by:
o    Bringing the bell back to your chest.
o    Rolling your body to upright as you press your spine into the mat.
o    And coming back into the seated position.

Lying Floor Press

The lying floor press is an exercise designed to increase strength and stabilization in the muscles of the chest, shoulder, and arm.


    •     Lying on the floor, with the bell in your hand, check to make sure that your wrist is straight.  You can put your feet flat on the floor, or extend your legs straight.
    •     Your arm should stay close to the side of your body.
    •     Breathe in and press the Kettlebell up at an arc, so the bell is positioned over your shoulder.
    •     Slowly exhale as you lower the bell back down so your arm comes to rest on the ground, being sure to keep your arm close to your side.

Lateral Raise

The lateral raise is a Kettlebell variation of a common exercise but is great exercise not only for developing strength in the shoulder, but for to combine with the press for added cardio benefits.

    •     Start standing with the Kettlebell in one hand
    •     Clean the bell into the racked position, with a straight wrist    
•     Breathe in and raise your elbow up to bring your arm and forearm parallel to the ground like a wing.
•   Slowly exhale as you lower your arm back into the racked position

Figure Eight

The Figure 8 is a useful tool for strengthening the core and legs as well as improving coordination and aerobic capacity.

    •     Start in the squat position with your feet wider than shoulder width and the bell in your right hand.
    •     Shift your weight from side to side keeping your back flat and chest up
    •     Swing the Kettlebell around the outside of your right leg and back in between your legs.
    •     Pass the bell from your right hand to your left hand and swing the bell around the outside of your left leg and back in between your legs.
    •     Continue to repeat this pattern for the set number of reps, breathing shallow in sync with the weight transfer from leg to leg.
•   Keep your focus forward for the duration of the exercise.
 

Halo

The halo is a great exercise created by Steve Maxwell for increasing mobility in the shoulder girdle as well as increasing  strength and stamina.


    •     Start holding the Kettlebell upside down, by the horns
    •     Keep your hands in the same position throughout the exercise
    •     Start by rotating the bell to the right by turning the handle to vertical over your right shoulder
    •     Continue to rotate so that the bell's handle is pointed up behind your back
    •     Rotate the bell again so that the bell's handle is vertical over your left shoulder
    •     Repeat this rotation for as many reps as necessary, keep the rest of your body still.  Remember to reverse directions.
•   Squeeze your thighs and butt to prevent your back from arching
 

High Pull

The high pull exercise, is a dynamic exercise that strengthens the muscles of the of the back, legs, and shoulders as  well as stretches the shoulder.


    •     Start with the bell in one hand as you would a single hand swing.
    •     Use your hips to swing the bell up as normal
    •     As the bell reaches the height of the swing (around a level 5 swing) pull the bell in towards you keeping your forearm parallel to the ground.
    •     Your hand should be close to your ear with the Kettlebell extended straight out as if suspended in the air.
    •     Actively push the bell back down in between your legs as you would a normal swing.
•   Breath out at the top of the high pull, and in at the bottom.