Kettlebell 101
Here are some quick cues and positioning reminders for common movements done with a Kettlebell. As always, with Hardstyle Kettlebell training, form and positioning is a priority. If your form breaks down switch to a lighter bell or do less reps as needed. Focus on making your next rep better and the last rep the best one for that training session. Strength develops quickly with consistent proper neural connections.
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Kettlebell Deadlifts
- Feet are hip distance apart
- Bell set between the feet
- Pack the shoulders, engage the lats
- Brace the abs, flat back
- Knees softly bent
- Shins as vertical as possible
- Hips higher than the knee
Goblet Squats
- Squat stance with toes turned slightly out
- Horns up, bottom down
- Pack the shoulders, hug the elbows in
- Sit straight down
- Knees don’t go past the toes
- Heels flat
Kettlebell Shoulder Press
- Feet under hips
- Engage the legs, squeeze the glutes
- Brace the abs
- Hold the bell with a neutral wrist, hug it into the ribs
- Shoulders packed
- Shoulder away from the ear as you press
- Press in a “C” shape, wrist forward at the top
Kettlebell Swings
- Triangle stance
- Hinge at the hips
- Pack the shoulders, engage the lats
- Breath pattern
- Brace the abs
- Reset properly
Source: This is a quick cheat sheet of cues from my Kettlebell 101 Workshop