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Health & Wellness

Kettlebell 101

April 1, 2020 by admin

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.


Check out our workout database for free kettlebell workouts

Read more about Pavel’s Tactical Athlete Program


Kettlebell Deadlifts

Push the floor away
  • 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

Pull yourself down
  • 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

Exhale
Initiate with clench fist
  • 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

Break the bar
  • 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

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