kettlebell training

student manual

www.premierglobal.co.uk
 Section 1: Introduction to Kettlebells

What is a Kettlebell? 04
Kettlebell history 05

Section 2:
Benefits of Using Kettlebells

Developing strength and power 10

Hypertrophy 11
Muscular strength and endurance 11
Functional training tool 11
Improved core function 12
Improved sports performance 12
Flexibility improvements 12
Body composition improvements 12
Cardiovascular improvements 12
Further considerations 13

Section 3: The Kettlebell Lifts

Health and safety considerations 16

Warm up drills 17
Kettlebell lifts: 20
• Kettlebell front squat 21
• Kettlebell swing 22
• Kettlebell clean 23
• Kettlebell one-arm shoulder press 24
• Kettlebell one-arm high pull 25
• Kettlebell one-arm snatch 26
• Turkish get up 27

Section 4:
Kettlebell Programme Design

Sets and repetitions guidelines 30

Warm up and cool down 30
Main conditioning session 31
Advanced programme design 32
Competence and competition 33
Kettlebells

References 34
introduction to Kettlebells
Aims

• this workshop is designed to introduce the Kettlebell as an exceptional personal training tool. The
course will emphasise the practical use of Kettlebells and how to correctly teach the fundamental
exercises to personal training clients

Learning outcomes
By the end of this workshop the learner will be able:

• describe the nature of Kettlebells, their history and use as a training medium
• describe the health benefits of Kettlebell training for personal training clients and the benefits of
using them for personal trainers.
• identify the major muscles used in Kettlebell training
• design specific warm up drills to assist technique
• correctly perform and teach the fundamental Kettlebell lifts
• understand how Kettlebell training can be manipulated to meet different training goals
• proficiently demonstrate the Kettlebell swing and snatch
 section
Introduction to Kettlebells

While considered by many as a modern training phenomenon “Kettlebells” are, in

fact, steeped in history and are long established training tools. The Kettlebell is used
by many including athletes, sports teams, mixed martial artists, strength athletes,
power lifters, military forces including special forces, celebrities, personal trainers
and everyday gym goers. Kettlebell exercises or “lifts” are very effective for various
physical fitness goals including developing strength,
power, muscle endurance, flexibility, motor skills, a
favourable body composition and so much more.

Great for a whole spectrum of clients Kettlebells provide

a training system that is highly adaptable, cheap, easy to
learn, fun and quite unique. Many Kettlebell techniques
can carry over into other training mediums although for
many once they have used them and achieved positive
results, they become Kettlebell devotees (for some a
whole lifestyle revolves around Kettlebells). As well as
being able to perform similar lifts as performed with
barbells and dumbbells there are many more Kettlebell
lifts that can be used to get great results.

What is a Kettlebell

A Kettlebell is a traditional Russian cast iron weight that looks like a cannon ball
with a handle; essentially a Russian dumbbell.

“Known as a Girya, the Kettlebell is a cannonball with a flat bottom and a handle
molded to it. Through history, it became synonymous with strength, so much
so that the Russian term for strongman is Girevik or “Kettlebell lifter.” Kettlebell
lifting in Russia and the former Eastern Block is an international sport with local,
national and world championships.” (Jones, 2005)

Kettlebell parts:
introduction to kettlebells

• the handle
• the horns
• the bell

Kettlebell weights

The recommended starting weight for men should be around 16 kg, progressing to
20-24 kg or more depending on the exercise.

The recommended starting weight for women should be around 8 kg,

progressing to 10-12 kg or more depending on the exercise.

The size of the Kettlebell will also be dictated by the training goal i.e. whether
the goal is the acquisition of cardiovascular fitness, muscle endurance, strength or
power.
Start out with the right Kettlebell!
Is it You? Kettlebell Start Weight
An Average Lady 8Kg
A Strong Lady 12Kg
Table adapted from
Hard-Style (2008) An Average Gentleman 16Kg
A Stronger than Average Gentleman 20Kg
A Very Strong Gentleman 24Kg

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Kettlebell History

The modern day gym packed with futuristic

looking cardiovascular and resistance machines
is a relatively modern day phenomenon. These
gyms provide a marked contrast to some of the
early gymnasiums and the equipment utilised
within them.

In recent times, there has been a renewed

interest in some of the more traditional training tools including Kettlebells. In order, Sigmund Klein’s Gym,
however, to get the most out of this tool we must first understand something of its Times Square, NY
history from its roots in the Russian Federation to its more recent introduction in
the West.

Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev started

their Olympic careers with old-fashioned Kettlebells. Yuri Vlasov once interrupted
an interview he was giving to a Western journalist and proceeded to press a
pair of Kettlebells. “A wonderful exercise,” commented the world champion, “…
it is hard to find an exercise better suited for developing strength and flexibility
simultaneously.”

The Russian Special Forces personnel owe much of their wiry strength, explosive
agility, and never-quitting stamina to Kettlebells. Soldier, Be Strong!, the official
Soviet armed forces strength training manual pronounced kettlebell drills to be “one
of the most effective means of strength development” representing “a new era in the
development of human strength-potential”.

“The elite of the US military and law enforcement instantly recognised the power
of the Russian kettlebell.” (Dragondoor, 2008)

One of the modern day proponents of Kettlebells is Pavel Tsatsouline (a nationally-
ranked Kettlebell competitor). Originally born in the former USSR Tsatsouline is
partly responsible for the resurgence of Kettlebell training, in the West.

Modern history of Kettlebells

1985 first Kettlebell National Championship of USSR held in Lipetsk, Russia.

In the same year the Committee of Kettlebell Sport was organised with rules,
regulations and weight categories.

1970s Kettlebells used as part of United All State Sport Association of USSR.

1962 the first Kettlebell competition rules were developed.

1960 Yury Vlasov, a Russian and Olympic weight lifter known for using
Kettlebells, proclaimed the best sportsmen of the 1960 Rome Olympics and
the ‘Strongest Man on the Planet’.

1948 Kettlebell lifting became Russia’s national sport consisting of 3 events:

the jerk, the clean and jerk and the snatch.

1913 Russian magazine Hercules reports “Not a single sport develops our
muscular strength and bodies as well as kettlebell athletics.”

1900s Russian circus events and performers such as Louis Cyr use weighted
devices.

1704 Kettlebell appeared in Russian dictionary (Cherkikh, 1994).

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 section Before the early 18th century it is difficult to pin-point the exact origins of Kettlebells.
“Bogatirs” is a traditional Russian term meaning extremely strong or honourable men
from Russian history and it is likely that Kettlebells were used during village strength
competitions between such individuals. Another suggestion is that the Kettlebells
were created as a measuring tool to weigh and measure trading weights of goods
which prompted men to use them in displaying feats of strength.

Historically, there are many items that have possibly been used in displaying strength;
for example, archeologists have discovered ancient Greek dumbbells “halteres” used
in ancient Greek sports. There is also speculation that Kettlebells or similar were
used by the gladiators.
introduction to kettlebells

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benefits of using Kettlebells
 section
Benefits of Kettlebell Training

Kettlebells are viewed by many as the ultimate conditioning tool. For personal
trainers they provide an effective, fun, functional and adaptable training device.

“The “Kettle-Bell” has been for years a very important factor in developing
strength, yet the modern weight-lifter rarely, if ever, uses it……I find the Kettle-
Bell one of the most useful and fascinating of training apparatus. There are
so many apparently simple exercises and lifts one can perform……Possibly
another reason so few weight-lifters use the Kettle-Bell is that they can only
press about two thirds as much with this form of a weight than they can with a
bar-bell. However, those that do use the Kettle-Bell will be more than repaid in
development and strength”. (Klein, 1932)

Kettlebells can be used to develop and improve:

• strength and power

• hypertrophy
• muscle endurance
• “functional” abilities
• core function
• sports performance
• flexibility
• body composition
• cardiovascular fitness

Developing Strength and Power

Kettlebells are considered “old school” in terms of developing strength and power
but throughout history they have been used to display strength.

Russian scientists (Vinogradov and Lukyanov, 1986) found a very high correlation
between the results posted in a Kettlebell lifting competition and a wide range
of tests of physical capacity: strength, measured with the 3 power lifts and grip
benefits of using kettlebells

strength; strength endurance, measured with pull-ups and parallel bar dips; general
endurance, determined by a 1000 meter run; work capacity and balance, measured
with special tests (Tsatsouline, 2005).

Kettlebell exercises promote nervous system adaptations to increase strength and

mobility (Neupert, 2007) while developing motor skills such as co-ordination and
balance.

Grip strength
Grip strength is considered by many as being
synonymous with overall strength performance.
The thick handle of Kettlebells demands a strong
grip, so using them is an extremely effective way of
developing grip and forearm strength.

The value of Kettlebell training to developing a

strong grip is well demonstrated by Kettlebell
performer John Brookfield who holds the world
record for bending a 20 foot half-inch diameter
(12mm) steel bar to fit into a small suitcase in 29
seconds. John can also do 302 Kettlebell snatches
with a 24kg Kettlebell in the ten minute snatch
test.

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Posterior kinetic chain
There are a number of lifts utilised in Kettlebell
training that target the posterior kinetic chain. The
main muscles of the posterior kinetic chain are:

Erector spinae
Gluteus maximus
Hamstrings

These muscles are some of the biggest and strongest

muscles involved when performing big lifts. The
posterior chain is important for sports performance
as it is fundamental to generating forward motion and
acceleration. The posterior chain drives performance
in jumping, sprinting, throwing, kicking and punching
(Staley and Snideman, 2004).
Muscles of posterior
kinetic chain
“Hip snap”
Many of the Kettlebell lifts require the production
of strength at speed – that is, power. The so called
“hip snap” will be a key technique in developing
this power and will be emphasised during lifts such
as the Kettlebell swing. The hip area can be seen
as the “power zone” where the forward motion and
acceleration to effectively perform lifts is generated
(O’Shea, 1995).

Hypertrophy

Hypertrophy is an increase in the size of skeletal muscle resulting from the increased
size of individual muscle fibres (Robergs and Roberts, 1997). McArdle et al (2001),
suggest that the primary driving force that initiates skeletal muscle hypertrophy
is increased muscular tension, typically generated through resistance exercise.
Kettlebells provide the lifter with the resistance that is necessary to provide muscular
tension and can be adapted to conform to hypertrophy training parameters.

Muscle Endurance Adaptations

Kettlebell lifts can also be performed for a higher number of repetitions in order to
promote gains in muscular endurance and a more cardiovascular effect. Programmes
can be designed that emphasise muscle endurance by using workout structures
such as circuits.

“Functional” Training Tool

Kettlebell training is considered to be more functional than many

forms of resistance training.

“To begin with, kettlebell training systems in general are highly

functional. Functional exercises are ones which improve a
person’s ability to cope with the demands of their work or
sports environment. The functionality of any exercise can be
rated based on its biomotor richness. “Biomotor” means “life
movement” and so biomotor abilities are those abilities that are
necessary for functional human movement in any environment
where you must maintain your own center of gravity over your
own base of support.” (Chek, 2007)
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 section Many of the exercises involve integrated movements, that is, strengthening groups
of muscles rather than just one at a time. There are also many exercises that include
the different planes of motion - sagittal (forwards and backwards), frontal (side-to-
side) and transverse (rotation). The lifts, therefore, are great for developing whole
body strength and improving motor skills for many every day activities and sports.

Improving Core Function

Core function has been described by Elphinstone and Pook (1998) as,

“….the ability of your trunk to support the effort and forces from your arms and
legs, so that muscles and joints can perform in their safest, strongest and most
effective position.”

Kettlebells can improve the function of the core, since the core has to support and
stabilise the trunk during Kettlebell lifts. This improvement in core function can play
a significant role in preventing conditions such as lower back pain.

Improved Sports Performance

The dynamic control that is needed to accelerate and decelerate a Kettlebell swung
at speed relates well to many sports and helps to develop shoulder/hip strength,
stability and flexibility.

“Kettlebells can be swung between the legs. Such deceleration builds powerful
hips. Try this with a barbell and see what happens!”
(Tsatsouline, 2007)

Kettlebells are particularly good at

strengthening and dynamically loading the
hip muscles which again relates well to
many movements and sports demands.
Their value in improving coordination and
agility (Luchkin, 1947; Luptain, 1973), will
benefits of using kettlebells

also promote improved sports performance.

Flexibility Improvements

Having a good static range of motion may be an indicator of flexibility (Cotton,

1997) but does not necessarily transfer to the flexibility requirements of everyday
movement or during sports performance (Krearmer and Gomez, 2001). Many
Kettlebell lifts are completed through larger ranges of motion than those provided
by other training methods. This will better encourage the more movement-based
flexibility that we all require.

Body Composition Improvements

Chek (2007), highlights the value of Kettlebells in increasing metabolism and

stimulating greater caloric expenditure.

“Training improves body composition: elite lifters have been shown to have
consistently low body fat.” (Dragondoor, 2006)

Cardiovascular Improvements

In general, regular physical activity has been shown to improve health, lower blood
pressure and reduce the risk of coronary heart disease. Kettlebell lifts are energy
demanding and can be used to provide an overload for the cardiovascular system.

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Workouts can be specifically designed to target any of the energy systems (creatine
phosphate, lactate and aerobic).

Shevtsova (1993) studied Russian Gireviks of 3-5 year experience and found long
term decreases in blood pressure and heart rate. Average heart rate of 56 BPM,
improved recovery times and a system that was adapted to be better primed for
exercise.

Further Considerations:

Useful personal training tool

The Kettlebell is a great piece of kit for a personal trainer. A multifunctional training
tool that is compact, easy to transport, fun, effective and relatively cheap. The
lifting techniques can in most cases, be learnt quickly and there are many exercise
alternatives and progressions for clients to try.

Suitable for female clients

An excellent training tool to use with women clients to

get a lean, well defined physique, without developing
muscle mass. Kettlebells, as a form of resistance
training, are a great choice for female clients looking
to achieve fat loss. Chek (2005) details the benefits
of resistance training for women in terms of fat loss
without excessive increases in muscle mass. Resistance
training is also beneficial to women in increasing bone
density and bone strength.

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the Kettlebell lifts
 section
The Kettlebell Lifts

Using Kettlebells requires sound technique. Lifts

are easy to learn but can take time to master.

Warm up exercise “drills” can be used in

preparation for the main lifts. Such warm up
drills are an excellent means of introducing
Kettlebells to beginners and will also improve
technique within the later, more complex lifts.
Practice and correction is the key to achieving
sound Kettlebell technique. There are also
various drills that can help solve technique
issues for each lift.

Good postural awareness is important for

safe and effective Kettlebell lifting; keeping a
neutral spine is paramount since this will place
minimal stress on the passive structures of the
spine (ligaments and discs).

“Applying postural work to your kettlebell training will help you learn faster and
will assist your development of strength, speed, and stamina….When optimal
(or at least, better) posture is achieved, the tonic muscles do their job to stabilise
the body, allowing the phasic muscles to focus on what they do best — lifting
and moving the bell.” (Caldwell, 2008)

The core should be activated on all Kettlebell lifts to develop and aid stability. There
are various breathing and core activation techniques used by lifters to increase
potential force production.

Positive teaching skills must be applied to all Kettlebell sessions. Encourage the use
of Kettlebells without negativity or discrimination, adapt the teaching style to each
client’s preferences and make sessions individual and fun.

Kettlebell Health and Safety Considerations

Initial screening as with any exercise regime is important prior to using Kettlebells. A
completed PAR-Q (Physical Activity Questionnaire) and health and lifestyle analysis
will highlight any contraindications to exercise or indications for GP referral.

There are a few more health and safety recommendations to consider before using
Kettlebells:
the kettlebell lifts

• surroundings – perform exercises on a flat, clean and stable surface with

plenty of room.

• traditionally Kettlebells exercises are performed barefoot but gyms may

not allow this due to health and safety requirements. There is an obvious
increased risk of injury when training barefoot if the floor is unsuitable
or if a Kettlebell is dropped. Training barefoot, however, aids technique
on exercises such as swings, gives the performer greater propioceptive
feedback and enables efficient ‘rooting’. Rooting is a Kettlebell concept of
feeling in contact with the ground, as if the ground is an extension of the
body.

• technique is of fundamental importance when exercising with

Kettlebells, so practice is the key. Only progress on to more advanced

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 exercises when sufficiently competent and only progress onto a heavier
Bell when repetitions can be completed with ease and without technique
being compromised.

• if struggling to perform a Kettlebell exercise, and it is safe to do

so, drop the Kettlebell and move out of the way.

• use the correct weighted Kettlebell to achieve perfect technique. Good

programme design will ensure that the lifter starts at an intensity that is
appropriate to their capabilities.

• while strength and power training is suitable for the majority of people,
there are some individuals with conditions that would preclude them
performing this kind of work. These conditions would include:

• hypertension
• osteoarthritis/rheumatoid arthritis
• pregnancy
• severe osteoporosis
• obesity

Warm Up Drills
Using Kettlebells will require excellent technique. Some of the Kettlebell exercises
are whole body, integrated movements that are technically demanding.

The following drills can be used for teaching correct technique as well as warming
up. The drills will, therefore, introduce some specific Kettlebell techniques and
aim to activate muscles that will be needed during the performance of various
exercises.

BRIDGE
Overview: the Bridge is an excellent drill to help clients activate the hamstrings
and gluteal muscles in preparation for exercises such as the Swing.

Primary Muscles • hamstrings • gluteal muscles

• erector spinae • core

Teaching Points
• begin by lying flat on the floor in the supine position with knees bent, feet
flat, toes pointing straight ahead and arms by sides
• activate the core by drawing the navel towards the spine and squeezing
the glutes
• with the core activated and glutes squeezed, lift the hips off the ground to
form a straight line between knees and shoulders
• hold and slowly return the hips to the floor, touching the floor momentarily
before repeating

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 section
PLANK
Overview: a drill that can be used to help activate the core and encourage
abdominal bracing. A feeling of connecting the core can also be achieved by
activating the glutes.

Primary Muscles • core

Teaching Points
• adopt a completely neutral position – feet hip width distance apart, neutral
spine, head in line with the spine and elbows directly below the shoulders
• hold the body (in an isometric contraction) off the floor with the core
activated

Press Ups
Overview: useful for integrating the core activation achieved by exercises, such
as the plank, into movements involving the limbs.

Primary Muscles • core • pectorals

• deltoid • triceps

Teaching Points
• take the plank position but take the bodyweight on the hands by placing
them slightly wider than shoulder width apart
• with the core activated lower the body by flexing the elbows while
maintaining a level position
• lower until the elbows reach 90 degrees
• press the body upwards to return to the start position
the kettlebell lifts

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 Squats
Overview: an ideal warm up for many Kettlebell exercises including the Swing
as it will work the majority of the muscles needed.

Primary Muscles • quadriceps

• hamstrings
• gluteal muscles
• calves
• core

Teaching Points
• feet shoulder width apart
• brace the abdominal and back muscles
• initiate the squat by flexing from the
knees and hips
• lower slowly to a comfortable position (thighs parallel to the floor)
• from the bottom position push the ground away keeping the chest lifted
throughout to maintain a neutral spine
• keep the knees in line with the toes and heels down throughout
• return to the standing position whilst concentrating on getting the hips
forward and squeezing the glutes

Vertical Jumping
Overview: a more advanced drill for conditioned clients that emphasises the
“hip snap” (the dynamic hip extension used in several Kettlebell exercises)

Primary Muscles • quadriceps

• hamstrings
• gluteal muscles
• calves
• core

Teaching Points
• begin by dropping into a squat position
• explode out of the bottom position with speed into a vertical jump
• jump high
• absorb the impact forces of landing with the whole foot. Flex the knees
and hips smoothly before again instantly exploding out of the bottom
position

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 section
Kettlebell Lifts

This manual contains descriptions of some of the main Kettlebell lifts. They are in
an order which helps to progressively teach the techniques needed for each of the
main lifts.

Each lift description provides an overview of the lift containing some of its benefits
and specific technique issues. The description details the primary muscles used and
the teaching points that must be followed to achieve sound technique. Alternative
progressions and adaptations are provided to make the exercise harder, easier or
to work similar muscle groups. At the end of each lift is a Common Problems and
Solutions box to fill in to help you identify common technique problems and ideas
to solve them.
the kettlebell lifts

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 Kettlebell Front Squat
Overview: the Kettlebell front squat exercise has all the benefits of a traditional
front squat and is a good introductory exercise to Kettlebell usage. Holding a
Kettlebell as compared to a barbell keeps the weight closer to the body and
clients may, therefore, find it easier to perform.

Primary Muscles • quadriceps

• hamstrings
• gluteal muscles
• calves
• core

Teaching Points
• hold the Kettlebell in a strong “racked” position
• feet shoulder width apart
• brace the abdominal and back muscles
• initiate the squat by flexing from the knees and hips
• lower slowly to a comfortable position (thighs parallel to the floor)
• from the bottom position push the ground away keeping the chest lifted
throughout to maintain a neutral spine
• keep knees in line with toes and heels down throughout
• return to the standing position and concentrate on getting the hips forward
and squeezing the glutes

Alternative Options
Advance to “racked” position of Kettlebell
Deep Squats
Double Kettlebell Front Squat
Kettlebell Lunges
One Legged Front Squat (“Pistol Squat”)

Common Problems & Solutions

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 section
Kettlebell Swing
Overview: this is the fundamental Kettlebell exercise. It strengthens the posterior
muscle chain within a dynamic exercise that includes both acceleration and
deceleration phases.

The swing has a massive carry over to general activity and sports due to
the powerful snapping hip extension involved. It is also a great exercise for
mastering techniques, positions and postures for other exercises. The swing
must be completed with competence before progressing to exercises such as
Kettlebell cleans, high pulls and the snatch.

Primary Muscles • quadriceps • hamstrings

• gluteal muscles • erector spinae
• core

Teaching Points
• start position - grasp the handles of the Kettlebell with feet slightly wider
than shoulder width apart
• in a standing tall position switch on the glutes but keep the spine neutral.
While keeping the arms long and the shoulders relaxed, look forwards
with the chest open
• lowering phase - start the swing by lowering the Kettlebell between the legs
• push the hips back, while also flexing the knees. Continuing to flex at the
hip – ultimately hiking the Kettlebell towards the buttocks
• upward phase - drive through the heels whilst moving the hips forwards
dynamically
• as a result of the powerful dynamic hip thrust the Kettlebell will arc
upwards
• keep the arms relaxed as the Kettlebell arc height is a consequence of the
hip thrust – at the top of the arc there will be some ‘hang time’
• make sure the glutes are squeezed and the core braced
• begin the downward phase by letting the Kettlebell naturally drop between
the kettlebell lifts

the legs
• push the hips back letting the Kettlebell swing between the legs. Keep the
chest open

Alternative Options
Towel Swings; One Arm Kettlebell Swing; Double Kettlebell Swing; Walking
Swing; Rotating Swings; Alternating Hands

Common Problems & Solutions

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 Kettlebell Clean
Overview: advancement from the One-Arm Swing incorporating the upper
body to develop upper body strength and power. It is important that clients
understand the top ‘racked’ position of the Kettlebell - a pre-requisite for
overhead Kettlebell exercises.

Primary Muscles • quadriceps

• hamstrings
• gluteal muscles
• upper back
• deltoids
• trapezius
• biceps

‘Racked’ position

Teaching Points
• begin as when attempting a Kettlebell Swing
• rather than arching the Kettlebell, clean it up to the racked position
by bringing the Kettlebell up vertically close to the body using the power
generated from the hips as the arm stays loose
• lead with the elbow to do this then dynamically whip the elbow
underneath the Kettlebell to gain a vertical forearm (keep the wrist strong).
Allow the Kettlebell to wrap around the forearm
• the Kettlebell should be close to the body in the ‘racked’ position on the
outside of the forearm (keep the body strong)
• in this position do not relax or let the Kettlebell drop away to the side
• to reverse the action let the Kettlebell drop in towards the midline of the
body while simultaneously bringing the elbow out and high

Alternative Options
Kettlebell Swing
Double Kettlebell Clean
Kettlebell Clean and Press

Common Problems & Solutions

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 section
Kettlebell One-Arm Shoulder Press
Overview: a very effective upper body strengthening exercise that works the
shoulder through a good ROM and increases shoulder stability.

Primary Muscles • deltoids

• triceps
• upper trapezius
• latissimus dorsi
• core

Overhead position

Teaching Points
• start with the Kettlebell in a strong ‘racked’ position with the feet well
grounded
• press the Kettlebell up vertically, keeping the forearm vertical and the wrist
fixed throughout
• straighten the arm with the palm of the hand facing forwards
• stabilise the shoulder and contract the triceps so the arm is straight
• lower the Kettlebell under control and pull it back into the ‘racked’ position

Alternative Options
Double Kettlebell Shoulder Press
Front Squat to Shoulder Press
Kettlebell Long Cycle

Common Problems & Solutions

the kettlebell lifts

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 Kettlebell One-Arm High Pull (pre-requisite to the Snatch)
Overview: an effective exercise in its own right and a continuation from the
Kettlebell Swing. Also an excellent drill for helping to teach the Kettlebell
Snatch (a pre-requisite for the Snatch). Working the upper back musculature
dynamically is valuable for developing upper body endurance, strength or
power. Useful for throwing sports and martial arts. To avoid shoulder injuries
it is important not to perform this exercise in the same way as an upright row
- the movement instead comes from the lower body.

Primary Muscles • quadriceps • hamstrings

• gluteal muscles • rhomboids
• trapezius • latissimus dorsi
• biceps
• deltoids (pectorals and triceps)

Teaching Points
• the pull is an extension of the Kettlebell Swing but at the top of the arc
on the Swing continue the arc slightly
• as the Kettlebell reaches chest height dynamically retract the shoulder
girdle and in a fluid movement pull the Kettlebell towards and to the
outside of the shoulder
• keep the shoulders relaxed, the forearm straight, the wrist fixed and body
strong
• keep the movement going by punching the Kettlebell forwards and
reversing the action while dropping into a stable Kettlebell Swing

Alternative Options
Kettlebell Swing
Double Kettlebell High Pull
Kettlebell Snatch
Lunge Stance One Arm Rows
Renegade Rows

Common Problems & Solutions

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 section
Kettlebell One-Arm Snatch
Overview: the ultimate whole body Kettlebell exercise that is technically very
demanding. A continuation of the Kettlebell Swing and High Pull. Often used
as a test of Kettlebell competence and strength.

Primary Muscles • quadriceps

• hamstrings
• gluteal muscles
• rhomboids
• trapezius
• latissimus dorsi
• biceps
• deltoids
• pectorals
• triceps

Teaching Points
• begin the Snatch by performing a one-arm swing
• utilise the “hip-snap” to get the arc of the Bell high but at the top of the
arc continue to move the Kettlebell up to a vertical arm position
• use an almost high pull action by bending the arm followed by a fast
vertical punch upwards to fully straighten the arm
• use a fast, smooth action to catch the Bell at the top and prevent it from
banging the forearm
• pause, looking forwards with the arm straight next to the ear and the
shoulder stable
• fluidly lower the Bell so it drops down between the legs

Alternative Options
Double Kettlebell Snatch
Kettlebell High Pull
the kettlebell lifts

Common Problems & Solutions

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 Turkish Get Up (TGU)
Overview: an all over functional body conditioning/strengthening exercise.
Targets most muscles of the body but particularly good for developing the core
as well as shoulder strength, stability and range. Below is a set procedure for
the TGU but traditionally the TGU is just getting up from a lying position.

Primary Muscles • all over body/core

Teaching Points
• start in a foetal position with both hands on the Kettlebell handle
• roll over onto the back keeping the Bell close then drive the arm with the
Bell up above the chest into a straight arm, position. The other arm should
move out to the side
• look at the Kettlebell the whole time
• flex the knee on the same side as the Kettlebell with the foot planted
• sit up keeping the Kettlebell arm vertical until the empty arm is straight
• lift the hips and move the straight leg underneath the body into a lunge
position, again keeping the Kettlebell arm vertical and looking at the
Kettlebell
• when in a lunge position look forwards and push up to a standing position
• reverse the actions under control to the start position

Alternative Options
Breakdown TGU into separate sections/exercises
Kettlebell Windmills

Common Problems & Solutions

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Kettlebell programme design
 section
Kettlebell Programme Design

Effective programme design is a key skill requiring the design and implementation
of a series of logically progressive training phases, with each phase building on the
foundation of the previous one. When designing the programme consider lifestyle,
time available, training status, environment, equipment available, likes/dislikes and
the objectives of the client.

Programmes can be specifically created to meet the

demands of each client and achieve their desired
health and fitness objectives.
Power
The ‘resistance training progression pyramid’
Strength
above shows the various types of training goals
Hypertrophy that Kettlebells can target. Workouts can also be
specifically designed to stress each of the energy
Muscle Endurance systems (i.e. creatine phosphate, lactate and aerobic)
by manipulating programme variables.

Set and Reps Guidelines

Guidelines exist for differing types of training goals. These can easily be applied to
Kettlebell lifts. However, some lifts are more dynamic or explosive than others so
may be suited to certain training goals i.e. power. Exercise selection is therefore, an
important factor to consider in training for specific goals. The time under tension of
muscles during particular lifts can also be used to determine the length of sets to
conform to various training goals.

Training Goal Strength Hypertrophy Endurance

Sets and Reps
Guidelines Adapted Intensity High Moderate Low
kettlebell programme design

from Baechle and

Earle (2000)
Load as % of 1 RM >85% 67-85% <67%

Reps / duration 1-5 6-12 12+

Recovery between 3-5 1-2 30-60

sets mins Mins seconds

Sets per exercise 2-6 3-6 2-3

Frequency per 1-2 1-2 2-3

muscle group x per x per x per
week week week

Warm Up and Cool Down

An appropriate warm up for the client, environment and training session must be
completed to prepare the client’s body for the lifts to follow. It should consist of a
pulse raiser, dynamic stretches and warm up drills. Likewise a cool down must be
included to return the body to a resting state. This should consist of a pulse lowering
activity and appropriate stretches to maintain or develop flexibility.

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Main Conditioning Session

Basic program design rules:

• complex movements early (compound exercises)
• large muscle groups first
• balanced muscle group selection
• synergist/ fixators last (isolation)

Note: for Kettlebell beginners just using the Swing may be the first step to using
Kettlebells. Existing exercises can be incorporated into a Kettlebell routine.

Example of a basic whole body muscular endurance Kettlebell routine:

WARM UP

Exercise Speed/rpm Incline/level Duration Notes

CV: Walk to jog 4-9 kph RPE 5mins

Flexibility : all over body dynamic stretches of 8-10 reps each

Drills: Squats, Bridge, Plank, Press Ups

MAIN SESSION

Exercise Weight Sets x reps Rest Notes

Double Arm Swings 2 x 12-20 30-60 sec Can also be done in a

circuit format
One-Arm KB Press 2 x 12-14 30-60 sec

KB Front Squats 2 x 12-14 30-60 sec

One-Arm Kettlebell 2 x 12-14 30-60 sec

Rows (Lunge Stance)

Turkish Get Up 1 x 6-12 30-60 sec

(TGU)

COOL DOWN

Exercise Speed/rpm Incline/level Duration Notes

Jog- walk 9-4 kph RPE 5mins

Flexibility: All over body stretch routine

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 section Advanced Programme Design

When writing programmes there are many options for the personal trainer from
designing split routines, using movement patterns (push, pull, squat, one leg, bend-
to-extend and rotate) and considering planes of motion, to applying training systems,
such as ‘supersets’, to increase the intensity of workouts. Due to the versatile nature
of Kettlebells the trainer can also use them in group personal training or circuit
training sessions. Periodisation can also be easily implemented using Kettlebell
programmes.

Example of a Kettlebell conditioning routine for the more advanced client:

MAIN SESSION
Exercise Weight Sets x reps Rest Notes

One Arm Kettlebell 3 x 5 each arm 1 min Complete in superset

Snatch fashion with 1 min
rests
Front Squat to Press 3 x 10 1min

Renegade Rows 3 x 5 each arm 1min Complete in superset

fashion with 1 min
Multi-directional 3 x 5 each leg 1min rests
Lunges

Example of a Kettlebell strength routine:

MAIN SESSION
Exercise Weight Sets x reps Rest Notes
kettlebell programme design

Clean, Squat & 3x5 3mins

Press

Snatch 3x5 3mins

Turkish Get Up 3x4 3mins

(TGU)

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Competence and Competition

The basic techniques for the lifts can, in most cases, be obtained quickly but perfect
technique can take much longer to master.

It was traditional to compete at Russian festivals using Kettlebell lifts but to this day
there are a number of competitions for Kettebells involving various weight categories,
ages and disciplines. Below is an example of a lifting competition outlined by the
International Union of Kettlebell Lifting

Modified example of the International Union of Kettlebell Lifting competition:

Lift Time Period Kettlebell kg No. of Reps

Men Snatch 10 mins

Men Long Cycle 10 mins

Women Snatch 10 mins

5 team relay Jerk 15 mins

3 mins each

By the end of the workshop the trainer must show proficiency in the Swing and
Snatch:

Learner Name: Workshop Leader:

Exercise Competent Comments

Swing

Snatch

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 References

www.samsonscroll.com/aboutjohnbrookfield.html

www.naturalstrength.com/

www.dragondoor.com

http://giri-iukl.com International Union of Kettlebell Lifting:

Baechle, T. R. et al (2000). Anaerobic Exercise Prescription. In Essentials of Strength

Training and Conditioning (T. R. Baechle and R. W. Erle, ed.) pp. 393-425, Human
Kinetics.

Caldwell, J. (2008). The Kettlebell Posture, RKC. Dragondoor.

Chek, P. (2007). Kettlebells “Ring” True. TheChekInstitute

Chek, P. (2005). Training Jane Not Tarzen. TheChekInstitute

Cotton, R. T. (1997). Testing and Evaluation. In ACE Personal Trainer Manual (R.T.
Cotton, ed.) Ace Publishing

Elphinston, J., & Pook, P. (1999). The core workout – A Definitive Guide to Swiss
Ball Training for Athletes, Coaches and Fitness Professionals. Published by the core
workout

Heyward, V. H. (2002). Advanced Fitness Assessment and Exercise Prescription.

4th Edition. Human Kinetics.

Jones, B. (2005). An Introduction to Kettlebell Training. PTontheNet

Klein, S. (1932). The Kettle Bell. Klein’s Bell, 1, (11).

Kraemer, W.J., & Gomez, A. L. (2001). Establishing a Solid Fitness Base. High-
Performance Sports Conditioning (Foran, B. ed.) Human Kinetics.

Lauren, B. (2006). The Need to Train Like a Man, Especially if you are a Women,
RKC. Dragondoor.

McArdle, W., Katch, F., & Katch, V. (2001). Exercise Physiology: Energy, Nutrition
and Human Performance. 5th Ed. Lippincott, Williams & Wilkins.

Neupert, G. (2007). What is the RKC System, RKC. Dragondoor.

O’shea, J.P. (1995). Quantum Strength and Power Training: Gaining the Winning
Edge. Patrick’s Books, Corvallis, QR.

Robergs, R., & Roberts, S. (1997). Exercise Physiology: Exercise, Performance and
Clinical Applications. Mosby.

Staley, C., & Snideman, k. (2006) Pulling Your Chain For Massive Gains!, Same But
Different Volume 1. T-Nation

Tsatsouline, P. (2008). Which Kettlebell Should I Get. Hard-Style, 5 (2).

Tsatsouline, P. (2007). Building Muscle with Kettlebells. PTontheNet

34
Tsatsouline, P. (2007). RKC Instructor Manual. Dragon Door Publications, Inc. and
Tactical Strength. Inc St. Paul USA

Vinogradov, G.P. and Lukyanov, M.T. Weightlifting Yearbook. 1986

35
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