SOME OF THE most powerful, effectivekettlebell exercises rely on a few basic movements. Follow our practice recommendations to familiarize yourself with these building blocks, and they’ll become second nature in no time. Once you’ve mastered these, you’ll be able to tackle the more complex stuff—and supersize your gains.
These are the types of movements you'll learn in No Gym Required: Kettlebells, an MH training guide. You'll learn everything from the fundamentals for beginners to more advanced techniques and workout plans. Want to get a jumpstart on your kettlebell practice?
Men's Health MVP Premium members have exclusive access to a 14-day training program straight from the book, so you can kick off your workouts with expert guidance. Here's how you can get it. Why: This move teaches you the hip hinge, which is an essential movement pattern that’s instrumental in making you powerful—and just may help you avoid lower back pain too.
You should hinge whenever you bend to pick something up from the floor, pushing your butt back while keeping your lower back flat and your torso rigid. This protects your lower back while also setting you up to transfer force efficiently from the floor to your upper body. It’s key in kettlebell training: Whenever you deadlift, clean, snatch, squat, or row correctly, you’re also hinging.
Take it slowly as you learn it. Later, you’ll be able to generate maximum power whether you’re holding a kettlebell, swinging a golf club, or punching a heavy bag. Key Performance Points: Bend at the waist and not at the knees.
Instead of visualizing your chest going down and up, focus on pushing your butt backward, then bring it forward. The closer you can keep the kettlebell to your body, the more effective these moves will be. Sets and Reps: Do 3 sets of 10 to 12 reps.
Extract — continue reading at the source.
