IRON DISCIPLINE

Exercise List

Kettlebell Exercises

Although the images on this page are intended to assist you in learning to use Kettlebells,knowledgeable supervised instruction

is highly recommended due to the very real possibility of personal injury to you or those around you!

Squat

A great number of kettlebell exercises are based on the squat. It is imperative not only to ensure maximum benefit from your KB work, but also to train safely and free from injury.

A proper squat can be achieved with the following checklist:

begin standing with your feet roughly shoulder width apart, toes pointed generally straight forward
Focus on an area about 30-40 feet ahead of you on the ground in order to keep the neck neutral
Pull your shoulder blades back
Initiate a slight arch in your back

As you begin to go down into the squat:

push your butt back as if attempting to sit on a low bench just out of reach
load your weight onto your heels
maintain proper alignment keeping your knees in line with your feet
do not allow the knees to push forward of your toes; aim to keep them over your ankles

Floor Press

This is simply a kettlebell version of the Dumbbell Floor Press, and is executed in much the same manner.

Start by lying on the floor with the upper arm on the side to be worked, out to the side at 90° to the torso. The forearm is perpendicular to the floor (reaching overhead). The kettlebell is held by the handle in an underhand grasp allowing the bell the hang in the grip. Alternately, it may be gripped “bottom-up” to heavily stress the forearm.

Flaring your lat, squeeze the bell hard, and straighten your arm. The bell will now be hanging almost overhead. Slowly return it to the starting position - that’s one rep.

Variations

This exercise can be varied by twisting away from the bell during the lift - extending the range of motion. If you have two kettlebells available, simultaneous and alternating versions can be done. As well, as with any two-bell exercise, the weights can be non-matching in order to place more stress on the core.

Fig 8

Bending at the waist, feet about shoulder width apart, place a bell between your feet, handle up.

Grasp the handle with one hand and swing the bell in an arc through your legs towards the non-loaded side. (i.e.: if working right arm, swing toward your left leg). Hand off the bell as you pass through your legs and allow the weight to continue to arc outside and around the leg and back between your legs again. Allow the momentum to swing the bell towards the other leg. Again, hand off the bell and swing it outside and around the other leg and back between your legs. Much stress will be induced on the ower back if you remain in a bent-over posture. A more correct technique is to squat down in order to swing the KB through your legs, and squat up as it is handed off.

With Hold

As for the Standard, however this time as the bell comes around the leg, stand up and curl the bell towards the opposite shoulder. At the top of the movement, support the bell with the non-working arm (save yourself some bruised shoulders). Pause only very briefly before allowing the bell to curl down and swing in the usual manner around the opposite leg.

With Lunge

As for the Standard, however this one will have you lunge forward with the leg that is being circled as the bell is swung through the legs. Continue to walk forward.

Repeat the process using the other hand, working from the right foot to left.

Iron Cross

Clean and Press 2 KBs. Tighten your glutes, flare your lats, and slowly lower the bells until your arms are straight out to the sides. Pause and hold. Return to a double press position.

Variation has you pause briefly in the cross before slowly lowering the bells to your to sides and then raising to the double press. Basically imitating lateral raises.

To more heavily stress the core, use different size bells in each hand and alternate.

One Hand Overhead Squat

After pressing the bell overhead, retract the scapula (but keep the arm straight).

Twist the body slightly at the hips - toward the side pressing the bell (this twisting is reduced as proficiency in the lift increases).

Next is to squat down, ensuring your arm remains straight up, bicep should be slightly behind the ear. Avoid looking down and leaning forward. In the down position your heels should be loaded. If necessary when learning, it helps to look at the KB throughout the movement., particularly with the use of heavy weights.

2 Hand Swing

Starting with a kettlebell between your shoulder width feet, squat down without looking down and grasp the handle with both hands. Keeping your midsection tight, straighten you legs and thrust your pelvis forward as you stand up. ("snap" the hips, and "drive" your heels into the ground)

Keeping your arms straight, swing the bell to shoulder height or above.

Ensure the power comes from the legs and torso as opposed to your shoulders.

Allow the bell to reach it’s peak of the movement before pushing it back down and through the legs behind your feet. As it swings down, bend forward at the waist and bend the knees back into your squat. Repeat.

One Arm Swing