Kettlebell Cleans

The Kettelbell Clean is one of the most explosive exercises you can do with a kettlebell. You can do the Kettlebell Clean with either one arm or two. Beginners should start with one.

1. Keep torso straight but bent forward at the hips slightly.

2. Explosively raise the kettleballs by extending the hips, knee and ankle in a “jumping action”.

3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.

4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.

5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.

6. This should be a fluid motion where all the steps flow together

If you do this exercise you will be tired quickly, so make sure to get enough rest in between reps.

The Kettlebell Swing

The kettlebell two arm swing is the foundation of kettlebell training.

Benefits of the swing

• Develops explosive power and strength in the legs

• Improves lower back endurance and strength

• Improves core endurance and strength

• High reps improve cardio fitness and lactate tolerance

• High rep swings are an effective fat burning exercise.

The kettlebell swing works almost every part of you body as the lift is in progress. To begen, set the kettlebell in front of you and move your hips back just as you would sit in a chair. Swing the kettlebell in between your legs the swing up to eye level. The most important aspect of the lift is the hip thrust. As you bring the kettlebell up to your eyes, you are not using your back or your arms to help the kettlebell up, all you should be using is your hips.

Think of you arms as ropes and all they are doing is hanging on to the kettle bell as your hips thrust the bell up to the eyes.

When you hip thrust your whole core of your body needs to be flexed and tight. This will give you more explosion in the lift and in the sport or activity that you doing.

When the bell comes down from the eyes, you want to be in the exact same position as when you started the lift. Then do the exercise until tired.