Kettlebell Exercises

Kettlebell Double Swing

• Start with the kettlebells on the floor, shoulder width apart.
• Grab the handles, sit back and engage your back, glute and abdominal muscles.
• Straighten your legs, relax your core muscles and allow the kettlebells to swing backwards.
• Once the kettlebells have reached the end of the swing, drive your hips forward and straighten your back.
• Engage your abs and glutes and continue to swing the kettlebells to shoulder height.
• Allow the kettlebells to swing back between your legs.
• Repeat

Front Squat with Two Kettlebells

How to perform the front squat with two kettlebells.

• Stand with feet shoulder width apart.
• The kettlebells should be held in the “rack” position across your chest.
• Squat down slowly, keeping your weight on your heels to counter-balance the kettlebells.
• Drive up using your hamstrings and glutes. Maintain a straight back.

Important notes about the front squat with two kettlebells.

• Learn the goblet squat exercise before trying this exercise.
• Be comfortable with the rack position bebefore trying this exercise.
• Sit back on your heels if you feel as that you are being pulled forward.

Kettlebell Bottoms Up Clean

The kettlebell bottoms up clean is a great exercise to start learning the demands of the unstable “bottoms up” exercises. It is an important exercise to learn before moving on to more advanced kettlebell workouts.

How to perform the kettlebell bottoms up clean

• Stand with feet shoulder width apart with the kettlebell in front of you.
• Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.
• As the kettlebell swings forwards, push your hips upwards and swing the kettlebell to shoulder height.
• At the apex, the kettlebell should be upside down.
• Allow the kettlebell to fall by loosening the grip.

Important Notes about the kettlebell bottoms up clean

• Exhale as you drive the kettlebell.
• Engage your core muscles.
• Focus on balancing the upside down kettlebell.

Alternating Clean

The kettlebell alternating clean is a great kettlebell exercise to gain strength in the shoulder and arm muscles. This is an advanced kettlebell exercise. Master the single clean before starting to learn this exercise.

How to perform the kettlebell alternating clean

• Start with two kettlebells between your feet.
• Squat down and grab both kettlebells. Look straight ahead.
• Clean one kettlebell to shoulder height.
• Lower the first kettlebell and at the same time, clean the other kettlebell.

Important Notes

• Squat slightly before each clean
• This exercise should be performed after warming up.

Double Clean and Jerk

The double clean and jerk is an amazing kettlebell exercise that can help strengthen many muscle groups. The double clean and jerk is an advanced exercise which should be performed once you have mastered the intermediate kettlebell exercises.

How to perform the double clean and jerk

• Start with feet wider than shoulder width and have two kettlebells in front of you, on the floor.
• Sit back, grab the handles and swing the kettlebells backwards between your feet.
• At the end of the back swing, drive your hips upward and clean the kettlebells to shoulder height.
• Perform a half squat, drive hips upwards and push the kettlebells overhead, so that your arms are extended.

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Important Notes:

• This is an advanced exercise, ensure that you have mastered the kettlebell clean and jerk before attempting the double clean and jerk.
• The last step is important, do not attempt to press the kettlebells overhead, without performing the half squat first.

One Handed Overhead Squat

The one handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single press and the clean and jerk. This exercise is an excellent all body workout.

How to perform the one handed overhead squat

• Perform the Kettlebell Single Press so that you have a kettlebell in the overhead position.
• Rotate the torso and look at the overhead kettlebell.
• Perform the squat and keep your non-working arm extended for balance.

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Important Notes

• Use a light kettlebell when first attempting this exercise.
• Ensure that you are thoroughly warmed up.
• Keep your feet shoulder width apart.
• Look at the kettlebell throughout the workout.
• Extend the non-lifting arm.

Two Handed Overhead Squat

The two handed overhead squat is an advanced kettlebell exercise. This should only be attempted after mastering the single overhead squat and the double clean and jerk. A great deal of upper body flexibility is required for this workout.

How to perform the two handed overhead squat

• Perform the Double clean and jerk so that you have two kettlebells in the overhead position.
• Perform the squat whilst keeping a straight back and looking forwards.

Important Notes

• Use light weights and a spotter when first attempting this exercise.
• Ensure that you are thoroughly warmed up.
• Keep your feet shoulder width apart.
• Ensure your scapular is pulled back.

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