They say you can’t teach an old dog new tricks. Well, I’m not old (yet) and I’ve learned some new tricks recently that have dramatically improved my personal training arsenal as well as my clients’.
Since working with the staff at 212 Health and Performance (they’re a self-proclaimed “kettlebell gym” but truthfully, they’re so much more than that), I’ve come to appreciate the many nuances of kettlebell training and the subtle differences in technique between kettlebell and barbell training.
Not long after starting at 212, Artemis Scantalides and Eric Gahan of Iron Body Studios did an in-service for us at Cressey Sports Performance to further enhance my kettlebell toolbox. If you’re in the greater Boston area, I highly recommend you check out these two great coaches.
Here are 5 kettlebell tips I’ve learned over the past year that can benefit anyone who’s new to kettlebell training:
1. GRAB THE HORN BY THE INSIDE CORNER
One of the most common complaints I hear from clients is that they can’t get a comfortable grip on the bell or get it to sit snugly on the back of the wrist. This all starts with where you grip the horn (kettlebell speak for the sides of the handle).
By grabbing the corner of the horn instead of the center, the handle will sit diagonally across your hand and allow the bell to sit nicely across the back of your forearm. This improves wrist position during overhead movements and keeps the bell in the “pocket” when you’re in the front rack position.
Greg Robins shows you how:
2. PROTECT YOUR ARMPIT IN THE FRONT RACK
Speaking of the front rack (the position where you hold the bell in front of your shoulder, kind of like a front squat position), I see countless people screw this up. I understand why, because I used to be the worst offender. It makes sense to try to push your elbows up like a front squat, but in reality, you want to tuck your elbows in tight to keep the bell from rolling off your shoulders.
Whether you’re using a 1-arm or 2-arm front rack position, grab the bell as described above and tuck your elbow in tight to your side. Hold your thumb tight to your chest and keep your wrist vertical to the floor to create a pocket for the bell to rest between your forearm, biceps and shoulder.
Notice where 212 owner and head coach Kerry Taylor places his pinkie and elbows during the kettlebell press:
3. USE THE LONG SNAP FOR A BETTER SWING
I used to coach everyone to start the kettlebell swing with a deadlift, but that always led to an awkward first swing. Now I know that the long snap or hike allows for a better starting position and more natural first swing.
The key here is to drag the bell across the floor to tighten your lats and to be aggressive when throwing it back between your legs. If you’re wimpy with your snap, the bell will drift too low between your legs and pull you forward out of position.
4. KNOW WHEN TO GET LOOSE
In powerlifting, tension is everything, so naturally I wanted to get white-knuckle tight every time I picked up a kettlebell. I quickly learned that if you want to properly handle a kettlebell, you need to know when to get loose.
Gracefully transitioning from tense to relaxed is essential for smooth transitions from rep-to-rep and position-to-position for many kettlebell exercises. Some examples include:
- Swing: the arms must relax when transitioning from full hip extension to the hip hinge.
- Snatch: the hand should open and relax during the catch to allow the bell to roll onto the back of the wrist.
- Get-Up: you should be able to inhale, exhale and turn your head side-to-side during every step of the movement.
- Figure 8: the bell should literally leave your hand and float in midair as you transition from hand-to-hand between your legs.
Long story short, if you try to muscle everything all the time, you’re going to struggle with many kettlebell movements. Learn when to be loose and when to be tight.
5. PRACTICE, PRACTICE, PRACTICE
Kerry Taylor really pushed me out of my comfort zone when teaching me many of these new exercises at 212. He was patient but didn’t sugar coat it – I was gonna have to put in a lot of work to practice these movements and get comfortable enough with them to teach them to others.
Just like the powerlifts, kettlebell exercises involve a high amount of skill. Sure, some are simple and others are more complex, but to get the most benefit, you need to practice them frequently.
My favorite ways to increase frequency with kettlebell movements without totally revamping your current routine:
- Incorporate them into warm-ups with light Get-Ups, Swings or loaded carries.
- Swap common dumbbell exercises for a kettlebell variation, such as rows, presses and lunges.
- Swap your fat-loss finishers for high-rep kettlebell movements. Swings are the obvious choice, but stringing together several movements into a complex can be fun and challenging.
FURTHER READING
If you’re interested in learning more about kettlebells, check out these 2 articles I wrote for MyFitnessPal. You’ll learn how to do the swing in 4 easy steps, plus you’ll get 3 workouts to get you moving.