Kettlebell Technique Essential Pointers

Kettlebell Technique Essential Pointers

Kettlebell windmill Kettlebell Technique Essential Pointers

Long lean muscles... Yoga.. what?

Getting the most out of your kettlebell training requires some patience.  But with patience comes rewards right?  And in the case of kettlebell training, having enough patience to learn correct kettlebell technique is essential.

 

With dumbbells and barbells learning technique can take some time too, but learning kettlebell technique is another story altogether.  With kettlebells, unlike dumbbells and barbells, the centre of gravity does not rest in the palm of your hand, but instead about 8 inches due North of your closed fist.  As the kettlebell moves, it generates it’s own momentum that is NOT directly sitting in the palm of your hand as with dumbbells and barbells.

 

As a strength coach I’ve always sought to learn from the best in the industry, and kettlebells were not an exception.  I did a seminar with Mike Mahler from Aggressive Strength down in NYC at Peak Performance, it was a great seminar, but Mike practices what I call more of a soft-style with his kettlebell technique, and I prefer the hard-style  that is taught more through the RKC and Agatsu programs.

 

That said, I had already learned pretty good technique on my own and I was comfortable to teach it to my clients.

 

HOWEVER… After taking just a few classes with Dave my kettlebell technique has really improved, and with all the great pointers he showed me, I thought it fitting that I share it with you so your kettlebell technique can improve too!

 

Dave Anderka’s Essential Kettlebell Technique Pointers

Kettlebell Technique Technical points for swings

Structure (squat)

•           Feet parallel,

•           Knees stay above feet

•           Eyes forward

Decent

•           Hips crease back, not down

•           Load weight on heels

•           Head up, shoulders packed

•           Back swing touches butt

•           One armed – thumb in the bum / free hand off the hip or leg

Ascent

•           Hips snap forward

•           Heels drive into the floor, posterior chain

•           Sharp exhale, engage abs & back

•           Swing to eye level

•           Shoulders square / slight flex in elbow / fist with free hand

 

Kettlebell Technique Technical points for the clean

•           Half swing (<45°), legs stay bent

•           Pop the legs/hips to accelerate (change direction)

•           Hand stays close to body, like zipping up a long coat

•           Aggressive punch around the bell

•           Insert hand into handle, 45° across the palm

•           Rack position, fist under chin (landmark finger to opposite cheek), elbow tucked

•          Return – Bell rolls off arm, into back swing

 

Kettlebell Technique Technical points for snatch

•           Half swing (45°)

•           Vertical high pull, action/power from legs/hips

•           Aggressive punch around the bell

•           Lock out at the top

•           Handle position across palm (45°)

•           Return – lead with the pinky, spiral out

•           Pressurize torso as the bell comes down

 

Review these kettlebell technique pointers thoroughly and see if you don’t notice a difference in your swing right away.

 

If you’re interested in learning more about kettlebell training and kettlebell technique, click this link to view the kettlebell class schedule:

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Kettlebell Technique  <===== CLICK HERE

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Posted in low back strength, lower body strength, Strength Training, Training Center by admin | 2,064 Comments

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