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Kettlebell exercise: Basic drills

Dynamic Solutions Kettlebell Workout

Here’s a great circuit designed to burn the fat off, get the heart rate up, get you lean and mean for the green. Previous articles I’ve written discussed the benefits of integrating kettlebell training into your current exercise regime. Kettlebells are now being used regularly by two of the fittest PGA pro’s on tour Tiger Woods, and Camilo Villegas. The kettlebell is a cannonball looking chuck of cast iron with a thick suitcase handle on it that Russian society has known as long as vodka. The kettlebell, although it has the look and feel of a weightlifting exercise, think of those enormous Olympic athletes in clean and jerk competitions as a visual, is more about repetition and touted as delivering all-around fitness. Attempting a few sets of clean and jerks will certainly be proof of this.

This is probably the reason why they are experiencing a revival, and of course being tweaked and tailored to a golf swing. Check out the following routine. This routine can be performed 2 to 3 times a week for 4 weeks. We’re using three different exercises here, the swing, the get-up and band side rotations. Every 30 seconds you will change hands after 60 seconds you will change exercises.

So for example perform one arm swings left hand for 30 seconds than one arm swings right hand for 30 seconds, than get-ups with your left hand for 30 seconds and so on for total of 15 minutes. This means continuous work with little or no rest. If your conditioning is not up to par yet, take a break in between exercises than continue, the goal is keep moving and keep the rest to a minimum.

To perform the one arm swing

1. Feet should be shoulder width apart

2. Squat down and grab the handle with one hand, opposite hand may rest on your thigh

3. As you reach down remember to hinge at the hips keeping your shins relatively vertical, you should feel a mild stretch in the hamstrings

4. Swing the kettlebell between your legs forcefully like your going to hike a football

5. Explosively snap your hips forward straightening your legs

To perform the get-up

1. Lie on the floor, in a supine position (i.e. face up), next to an appropriate size kettlebell

2. Use both hands to press the kettlebell vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the kettlebell

3. Post your foot close to your buttocks (same side as your working arm.)

4. Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up

5. From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-pointkneeling position

6. Slowly straighten your torso, than stand straight up

7. Now that the fist half of the KGU is over, simply reverse the steps until you have reached your starting point

To perform band side rotations

1. Take a shoulder width stance grasp the band interlacing your fingers, it should be held at shoulder height

2. Tighten your abs and glutes and rotate from side to side

3. Be sure to have some good tension on the band

What size kettlebell is right for you?

CROSSFIT LONDON UK Kettlebell Handle Issues