KETTLEBELL SINGLE ARM ROW

KETTLEBELL SINGLE ARM ROW . . .

This kettlebell exercise is a fantastic way to target your upper and mid back. Grab a moderately weighted kettlebell and place it between your feet. Stand with a shoulder width stance. Hinge over, keeping your legs fairly straight (with a slight knee bend). Grab the bell with one hand and begin to row the bell into where your belt would be. Use your off arm for additional tension to help keep your whole body tight. Fight the urge to stand up as you become fatigued. This exercise, and others like it, are heaven sent for protecting your shoulders from the wear and tear of hitting!


KETTLEBELL SINGLE ARM RACK HOLD

KETTLEBELL SINGLE ARM RACK HOLD . . .

This is an exercise that is surprisingly effective at building abdominal strength and stamina. Cheat clean or clean a fairly heavy bell into the rack position. Glue your elbow to your ribs and slightly pull down on the handle. Pack the bell into your side as tight as possible and then stand, motionless for the desired amount of time. Safely park the bell. You will immediately feel your abs and obliques on the loaded side engage, and that is where the magic is!


KETTLEBELL SINGLE ARM FRONT SQUAT

KETTLEBELL SINGLE ARM SQUAT . . .

This exercise is not only a great lower body builder, but also an amazing ab builder. Pick a moderately weighted bell. Clean the bell to the racked position and set your feet into your squatting stance. Slowly begin to pull yourself down into a low squat position by using your hip flexors and hamstrings. Keep your abs tight, particularly the loaded side. Drive your knees out the entire way down and up. Once you reach depth, drive your feet into the ground and stand up tall. You’ll be amazed how hard the loaded side abs will need to work!


KETTLEBELL SINGLE ARM CLEAN AND PRESS

KETTLEBELL SINGLE ARM CLEAN AND PRESS . . .

This is a great full body exercise testing not only your strength but also your cardio. Use a bell you feel comfortable pressing. Set your feet up and clean the bell into a strong rack position (elbow tight to the ribs, wrist straight). Press the bell overhead into a locked position. Pull the bell down into the rack and then re-clean the bell. Continue pressing and cleaning until reps are complete. This one will test timing, precision and fitness!


KETTLEBELL PENDULUM SWING

KETTLEBELL PENDULUM SWING . . .

This exercise is another in our series to get you ready to start kettlebell swinging. Place a moderately heavy kettlebell at least a foot away from your shoulder width stance. Hinge over with a flat back and reach forward to grab the bell. Tilt the handle towards you. Take a deep breath and tighten your whole body. Hike the bell between your legs, and like the name says, allow the bell to rhythmically swing gently back and forth. Feel the need to shift your bodyweight to comfortably to maintain foundation. Complete the required reps and park safely. This exercise can be invaluable for a newcomer to get comfortable with a bell and the idea of swinging!


KETTLEBELL HIGH PULL

KETTLEBELL HIGH PULL . . .

This exercise is great for developing whole body strength and practicing one of the main techniques to get you to kettlebell snatches. Place a moderately heavy kettlebell at least a foot away from your shoulder width stance. Hinge over with a flat back and reach forward to grab the bell. Tilt the handle towards you. Take a deep breath and tighten your whole body. Hike the bell through your legs with your thumb pointing backward. Explode into a single arm swing. When the bell reaches chest level, pull the weight to you by drawing your elbow up and back. Before the energy of the swing dissipates, push the bell back into the swing path and repeat. It’s critical to master this one before you venture into kettlebell snatching!


KETTLEBELL DRAGS

KETTLEBELL DRAGS . . .

This is a great beginners exercise demonstrating how important your lats (upper back) are to successful swings. Grab moderately heavy bell. Place it a least a foot away from your shoulder width stance. Hinge over with a flat back and reach forward to grab the bell. Tilt the handle towards you. Take a deep breath and tighten your whole body. Drag the bell to you and try and have it finish in line with your heels. Feel your lats and upper back muscles work on this one. Step back, reset, and drag again. This one is an entry level exercise but one that has tremendous value!


KETTLEBELL DOUBLE FRONT SQUAT

DOUBLE KETTLEBELL FRONT SQUAT . . .

This exercise is the most advanced kettlebell squatting exercise we have in our arsenal. Pick two matching size kettlebells. Clean the bells to the racked position and set your feet into your squatting stance. Slowly begin to pull yourself down into a low squat position by using your hip flexors and hamstrings. Keep your abs tight. Drive your knees out the entire way down and up. Once you reach depth, drive your feet into the ground and stand up tall. This will be the heaviest exercise you will perform in our kettlebell program, so stay tight!


KETTLEBELL DECK SQUAT

DECK SQUAT . . .

This exercise is a big test for your ab strength and explosion, hip mobility and focus. You will need a light kettlebell or plate for this one. Lay on your back with your knees bent and your hands (with the weight) over head. As if you are throwing the weight out in front of you, crunch as hard as possible into a bottom position squat. Keep your feet fixed to the floor (the most important cue of them all). Squat with great technique down into a deep squat, sit on the floor and lay back down. Coach Holder loves this exercise because you have to be aggressive to have success!


KETTLEBELL COSSACKS

KETTLEBELL COSSACKS . . .

This is a fantastic exercise to develop lateral hip strength. Grab a very light bell that will be used for counter balance. Stand with very wide feet. Begin pushing the bell out in front of you as you start to sit into one of your hips. Pull yourself back into the corner or your hip. Keep your working side knee out over your midfoot or to the outside of your foot. The opposite leg stays straight and you will rotate the non-working foot to the ceiling. Drop as low as you can go keeping a vertical spine and then drive back to the starting position. Side to side movement will vastly improve when you bank reps with amazing exercise!


KETTLEBELL CHEAT CLEAN TO SINGLE ARM PRESS

KETTLEBELL CHEAT CLEAN TO SINLE ARM PRESS . . .

This is a newcomers version of getting the kettlebell into position for our pressing exercise. Chose a manageable weighted kettlebell. Take the hand you intend on pressing with and grab the handle over hand. Then place what will be your free hand underneath the handle to help curl the bell into the racked position. Lightly hike the bell between your legs and then use both arms to get the bell into the rack. Take the free hand away from the bell and press. When finished with your reps, bring your free hand back to the bell and park safe. This variation allows newbies to train some of the exercises where the clean is required to get the bell into position!


KETTLEBELL CHEAT CLEAN TO PARK

KETTLEBELL CHEAT CLEAN TO PARK . . .

Chose a manageable weighted kettlebell. Take the hand you intend on pressing with and grab the handle over hand. Then place what will be your free hand underneath the handle to help curl the bell into the racked position. Lightly hike the bell between your legs and then use both arms to get the bell into the rack. Take the free hand away, pack your shoulder down, and cement your elbow to your ribs. Turn the kettlebell handle down, as if to pour water from a container. Allow the kettlebell to swing back through your legs. Park safely. Believe it or not, lowering the bell from the rack position takes practice and this is the exercise that can get us there!


KETTLEBELL CHEAT CLEAN

KETTLEBELL CHEAT CLEAN . . .

This is our bridge exercise for a beginner to start experiencing what a kettlebell clean feels like. Chose a manageable weighted kettlebell Take the hand you intend on pressing with and grab the handle over hand. Then place what will be your free hand underneath the handle to help curl the bell into the racked position. Lightly hike the bell between your legs and then use both arms to get the bell into the rack. Take the free hand away, pack your shoulder down, and cement your elbow to your ribs. Place your free hand back to the handle and allow the bell to descend down into the swing arc. Park safely. Although this exercise might be considered “easy”, the value of the practice is worth its weight in gold!


KETTLEBELL BULLET

KETTELBELL BULLET . . .

This exercise is one of our bridging exercises to doing full pistols using a kettlebell. You will need a box about knee high and your lightest kettlebell. Stand on the edge of the box with one leg hanging off to the side. Get tight and extend your arms and the kettlebell directly out in front of you. Pulling with your hip flexors and hamstrings, begin to squat on the loaded leg. Go as low as you can without letting your heel come off of the box. Lower yourself deep to where your hanging foot touches the floor and then drive up into a standing position on the box. Believe it or not, the kettlebell in this exercise acts more as a helper/counter balance, not resistance!


KETTLEBELL BOX PISTOL

KETTLEBELL BOX PISTOL . . .

This is another beginners version of the pistol squat for leg and hip strength. Grab a light kettlebell, used for counter-balance. Stand on one foot, and raise the opposite leg off of the ground with the knee locked. Take a deep breath and begin to pull yourself down with your hamstrings and hip flexors into a single leg squat. Keep your heel down at all times. Lower yourself down until you feel your rear end touch the box. Stand up strong. A great way to help your balance is to lock your vision on something across the room that is not moving. Drive through your heels as hard as you can and stand up. Do your best not


KETTLEBELL ALT SWINGS

KETTLEBELL ALTERNATING SWINGS . . .

This exercise is an advanced swing version that brings all of the benefits of the swing to the table along with hand eye coordination and balance training. Place your kettlebell of choice approximately 1-2 feet in front of you. Your feet should be close to shoulders width apart. Hinge at the hip and take a flat back down to the bell and grab the handle with your preferred hand. Hike the bell through your legs in one powerful movement with your thumb pointing backward. Rapidly extend your hips by squeezing your buns, locking your thighs and forcefully contracting your abs. Your free hand should arrive to the spot where the bell is going to float, and safely switch. Hinge your hips to load for the next rep and always have your thumb pointing backward at the bottom of your swing. Complete your required reps and park safely. This exercise takes tons of concentration and coordination, just like championship volleyball!


KETTLEBELL BOTTOMS UP PRESS

KETTLEBELL BOTTOMS UP PRESS . . .

This is a fantastic exercise for developing strength in the shoulder, the smaller rotator cuffs of the shoulder and hand strength. Safely clean the kettlebell to your rack position with the bottom of the kettlebell pointing to the ceiling (if you need to use your off hand to get it in position, do it). Tighten everything from the top down (hands, arms, back, abs, hips, thighs and buns). Carefully press using great technique until the bell is locked out over head. Squeeze the handle as hard as possible and keep your elbow underneath the bell the whole time. Pull the bell down into your secure racked position and repeat. Park safely. Some of the strongest folks we have ever trained have struggled with this exercise so take this one very serious!


KETTLEBELL CLEAN

KETTLEBELL CLEAN . . .

This a fantastic exercise to develop hip power mixed with a little finesse. Place your kettlebell of choice approximately 1-2 feet in front of you. Your feet should be close to shoulders width apart. Hinge at the hip and take a flat back down to the bell and grab the handle with your preferred hand. Hike the bell through your legs in one powerful movement with your thumb pointing backward Rapidly extend your hips by squeezing your buns, locking your thighs and forcefully contracting your abs. The loaded arm’s elbow will stay glued to your ribs the entire time and punch the handle through into the racked position. The rack position has the elbow packed into the ribs tightly with the wrist straight (think knuckles pointing at the roof. “Toss” the bell away from you and extend your arm so the bell returns to a swing-like path. Hinge your hips to load for the next rep and always have your thumb pointing backward at the bottom of your swing. Complete your required reps and park safely.


KETTLEBELL COSSACKS

KETTLEBELL COSSACKS . . .

This is a fantastic exercise to develop lateral hip strength. Grab a very light bell that will be used for counter balance. Stand with very wide feet. Begin pushing the bell out in front of you as you start to sit into one of your hips. Pull yourself back into the corner or your hip. Keep your working side knee out over your midfoot or to the outside of your foot. The opposite leg stays straight and you will rotate the non-working foot to the ceiling. Drop as low as you can go keeping a vertical spine and then drive back to the starting position. Side to side movement will vastly improve when you bank reps with amazing exercise!


KETTLEBELL DEADLIFT

KETTLEBELL DEADLIFT . . .

This exercise is a one of the best foundation movements in our kettlebell arsenal, building strong hips, low back and legs. Choose a heavy kettlebell. Stand over your chosen kettlebell (between your feet) with your stance shoulder width apart. Hinge down with a flat back, secure a solid grip with both hands and tighten your entire body. Drive the ground away from you until your hips and knees are completely locked out. Return the bell to the floor by reversing that order. Park the bell safely. The kettlebell deadlift will be both your entry point into swings and will be a cornerstone lift in your getting really really strong!