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FF-Intro-To-Kettlebells.Pdf INTRO TO KETTLEBELLS WITH NADYA SUNTAY hy train with kettlebells? W Kettlebells deliver all around functional fitness. They are compact, virtually indestructible, and can be used anywhere requiring very little space. Kettlebells are effective and efficient in improving strength, power, and endurance. They can be used by individuals of different specialties. You do not have to be a seasoned power-lifter or cross-fitter to train with kettlebells. If using proper technique and appropriate weight, kettlebells can be used by anyone and do not require a background in training. This Intro to Kettlebells will set a foundation for effective training in order to gain functional strength. The program will breakdown the following kettlebell skills: Kettlebell Deadlift, 2-Arm Kettlebell Swing, Cheat Clean to Overhead Press, Goblet Squat, and Turkish Get-Up. A general rule of thumb when choosing a kettlebell is by looking for a weight that you can safely press overhead for a maximum of 5-8 times with good form. If you are using only one bell, this will be the one. If you are using two, this is your small bell. A bell 10-20 lbs. heavier than your small bell will be a good size for your large bell. If you are unsure and want to focus on getting the technique down first, then opting to use the small bell is a great starting point. We will use the small bell for all overhead work including the TGU, and the large bell for deadlifts, squats, and swings. WEEK 1: KETTLEBELL DEADLIFT The Kettlebell Deadlift is the foundational movement to a majority of the kettlebell skills. Deadlifts are a full body movement that primarily work your glutes and legs, but when done heavy, you will notice your entire core and upper back working hard as well. In addition, deadlifts improve your shoulder stability and strengthen your grip. Basics Cues for the Deadlift: - Neutral spine and eyes on the horizon. - Hips should hinge vs. squat. - Lats should be engaged. Kettlebell Deadlift Drills Instructions: - The kettlebell deadlift drills are essential in finding the correct hip hinge position, understanding the mechanics of the movement, and learning how to use your breath in order to be more successful during your practice. - The drills can be repeated for the desired number of sets or until the movements become more natural. - The idea is to pattern the movement so that when you add the deadlifts into your training, the movement becomes second nature and it is less mentally taxing. KETTLEBELL WARM UP -Neck Stretch -Wrists and Fingers -Halo -Prying Squat -Inch Worm with Plank Hold -Feet Circles GLUTES TO THE WALL DRILL - To find the proper deadlift stance we must first find our hinge position. - To help find a solid hinge, we will stand about a foot away from the wall and reach back to touch the wall with glutes. - Next, take a small step forward and repeat. - Hinge back with the goal of touching your glutes to the wall. - 5-7 REPS KETTLEBELL HARD STYLE PLANK - Assume an elbow plank position: body forming a straight line from crown of your head to feet (no bulging or sagging). - Feet placed shoulder width apart, elbows slightly narrower than shoulders, hands form fists touching each other, eyes focused on fists. - Get as tight as possible. Breathing is shallow. Glutes are tight. Pelvis is tucked. Quads are engaged. - Shoulders are away from ears. Try to keep head, neck, and traps as relaxed. - Focus on pulling elbows and feet towards each other. - 5-10 SECONDS POWER BREATHING DRILL - A series of shallow hisses progressively build up pressure. - Take a nice diaphragmatic inhalation, filing your lungs to about 75% capacity. - Press your tongue behind your teeth, and a make powerful hiss: “TSSSS.” - Keep the tension in your stomach. - Keep shoulders down, keep the neck relaxed. - 5 POWER BREATHS KETTLEBELL DEADLIFT TUTORIAL - Stand over the kettlebell. Kettlebell should be placed level with the center of your feet. Place your feet slightly wider than your shoulders. Your feet can be very slightly turned out. Knees track the toes. - Take a nice deep breath and bring your shoulders away from your ears. Hinge back while keeping your weight over the center of your feet. - Reach for the kettlebell with long arms without looking down, knees bending just enough to enable you to reach the bell. Keep your gaze at the horizon. - Once you have reached the kettlebell handle, grip the handle with your hands and pretend that you are breaking the handle. This will increase lat activation. - At this point your body should feel like a spring, your hamstrings, glutes, quads, lats should all be loaded. In other words, you should feel tension in all these body parts. - Take a nice deep inhale. Stand up with authority, using your power breath on the way up. Your body should now form a straight line. Knees are locked, glutes are tensed, back and neck are neutral. - Pause at the top position, taking several shallow breaths. You are now ready to hinge back down. - Without looking at the kettlebell, put the bell back down in between your feet. Further back than you think, the bell should end up in the center or slightly behind the center of your feet. Use your lats to not let it land in front of your feet. Guide it back using the lats and triceps. - Lead every movement with your breath. Pack your abdomen with air on the negative and use it to lift the kettlebell. - Exhale and stand up with authority utilizing your power breath, making an audible “TSSS” sound. Visualize sending the breath into the ground through your feet. - 5 REPS KETTLEBELL DEADLIFT PRACTICE This Kettlebell Complex is great for practicing the Kettlebell Deadlift. You will superset the deadlift and push up. Go at your own pace. Listen to your body, focus on good form. - WORK UP TO 10 REPS WEEK 2: TWO-ARM KETTLEBELL SWING The Kettlebell Swing, put in the simplest terms, is a dynamic hip hinge. There is no "perfect" kettlebell swing as they may all look a bit different based on each individual's body structure. When using proper technique, the swing is smooth and powerful. The basic blueprint for the swing setup: - Shoulders above hips. - Hips above knees. - Well maintained or neutral spine. Two-Arm Kettlebell Swing Drills Instructions: - The goal of the swing drills is to understand and practice the movements. - Remember to let hips drive and arms guide the bell. - Stand up straight into a solid plank at top of swing. - On the way back down, play chicken with the bell: don't send the hips back until the upper arms hit the imaginary buttons on the top of our hip bone. - Use your power breath. - Have fun with these! KETTLEBELL WARM UP & GLUTES TO THE WALL DRILL From Week 1: 5-10 REPS for GTTW Drill DEAD SWING DRILL - Start by hinging your hips, letting your knees bend as you reach for the bell. - Break the handle with your hands to engage the lats. Use your lats and hike the bell back as aggressively as you can and then let it pendulum back down. - Pretend like you are the center offensive lineman on the football field and you are passing the ball to the quarterback to start the play. - Make sure the weight is in your heels. - 5 REPS LOW SWING DRILL - Start by hinging towards the kettlebell and then letting your knees bend in order to reach the handle. - Hike bell as aggressively as you can and then snap your hips and guide the bell with your arms to the height of the pelvis. - Focus on using hips instead of arms to let bell swing into position. - 5 REPS TWO-ARM KETTLEBELL SWING TUTORIAL - Stand about one foot behind the kettlebell with feet a little wider than shoulder width apart. - Assume the bottom of the deadlift stance by hinging first, then using your arms to reach the kettlebell, bending your knees just enough to reach the bell. - Tilt the handle of the kettlebell towards you so that the kettlebell forms an extension of your arms. - Grip the handle with your fingers. Pretend like you are breaking the handle to engage your lats. - Without changing body position, hike pass the bell between your legs, aiming to place the upper arms against your ribs and the forearms against the upper inner thighs. - The hamstrings should feel like a spring or a bow. Aim the kettlebell into the small triangle above your knees. - Suddenly stand up with authority without worrying or thinking about the kettlebell. - Root your feet into the ground, engage your quads by pulling up your kneecaps, and cramping the glutes. - The bell will follow so let your arms guide the bell but don’t use the arms to pull. The arms are just guiding. - Once the kettlebell reaches the apex, feel the float. Then once it starts back on the downward trajectory use your arms to guide it back between your legs. - Stay upright and do not release your glutes until your forearms almost hit your stomach. - At the last moment, hinge your hips and let the bell swing between your legs. Play chicken with the bell. - Add in power breathing, inhale as you are hike-passing the bell between your legs and then exhale explosively with a “TSSSS” at the top of the swing to create tension. - Inhale on the negative and exhale at the top of the swing. - 5 REPS TWO-ARM KETTLEBELL SWING PRACTICE - A great way to practice the kettlebell swing is to set a running timer and perform a desired number of reps at the top of every minute for a goal of working up to 10 minutes.
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