7 Ways to Maximise your Kettlebell Training

1 - Regular practice.

We become better at whatever we do more of. So guess what.. slipping the odd swing into your weeks training will make you neither proficient in using a kettlebell, nor will it deliver you all of the physical benefits that training with them will do. For some decent results you should look to do at least x2 sessions per week, and then consistently do that for at least a 3month period.

2 - Correct technique

Attend a course, pay for a kettlebell specialist PT, read some books, do whatever it takes to fully understand How you should lift it before you start extensively using it. Acquiring some information is half the story, actually applying it and implementing that knowledge into your movement patterns is the other half, its not enough just to know..you have to do as well.

Example.. The kettlebell swing is the best exercise you can do for your back. However, done incorrectly it is also one of the worst exercises you can do for your back, and diligent technique or lack of it will decide which one that will be.

KB training is a skill full pursuit master it and you’ll also master the best ways your body produces real world, functional strength.

3 - Organise your training.

Understand that KB training in its simplest form is divided into fast, powerful lifts called ‘Ballistics’ and slower, high tension lifts called ‘Grinds’

Ballistic exercises such as; Swings, snatches, Cleans & jerks will deliver great cardiovascular response, and improve speed of muscle contraction.

Grinds such as; Turkish get ups, windmill, presses, squats are more for linked strength, stability, and in many cases mobility.

If you know what your training goals are, along with your current physical ability, and training time you have available to put in, you can organise your training from there. Kettlebells offer unparalleled adaptability and can advance all aspect of your physical fitness. Mix it all up if you have general wide ranging goals, but if you have specific goals you will need to select your exercises more carefully, and make sure they are appropriate to what you are trying to achieve.

4 - Start with basics first.

Driven by Instagram & youtube and our own human desire to show off, people seem to want to try kettlebell complexes and flows that are way beyond their technical proficiency, made up of exercises that they do not have the movement pre-requisite for. Your basics need to be on point before you should try to link exercises together otherwise it will not only be an unproductive mess, but you will risk injury… The classic adage of not running before you can walk is very applicable to kettlebell training.

5 - Know your static positions well.

There are two positions i would advise you understand well, because you can find yourself in these two positions quite a bit in the various lifts in KB training, getting them right will improve the safety and efficiency of your lifting.

The rack position. Arm, forearm and hand are tight to your body. KB is sitting in the V of your bent arm, touching your shoulder with thumb on collarbone and core locking spine in neutral. In KB sport lifts your elbow should be resting on your hip bone which takes the weight allowing core to relax.

Overhead fixation. Elbow is fully locked out, arm is vertical from front and side view. Shoulder blade is depressed and not hitched up towards the ear, Bicep is close to the ear. The KB should sit directly behind your forearm which ensures the correct amount of rotation in the shoulder and the KB is supported in the bio mechanically strongest position.

You have to fit these principles into your own unique lever lengths and levels of flexibility, and try to get as comfortable as possible in these positions.

6 - Master hand positioning

How you hold the KB handle through different phases of lifts can greatly improve your safety and performance on those lifts. The handle should change position in your hand depending on what you are doing.

When carrying, swinging or bottom part of cleans and snatches, the KB handle should be held in the fingers like a hook, rather than in the palm where the downward pressure can pinch the skin on the palm causing callouses, or tearing existing callouses. This hand position can preserve the grip strength as well, because you are not over flexing the fingers which results in forearm fatigue.

In lockout or rack, a false grip is used where the hand is inserted right into the space of the KB handle, it should be slanted in your palm with your forearm touching the horn of the KB handle. This means you can keep your wrist straight in those positions, and your wrist is safer and stronger like that.

Mastering the transition between these two hand positions during the lifts takes a bit of practice but is well worth the time invested as it will improve your lifting in many ways such as eliminating the KB banging against your forearm during certain lifts.

7 - Correct equipment.

The Kettlebell Invest in the best when you buy a kettlebell, they are relatively cheap considering they last a lifetime and will look after all of your training needs. Quality can vary massively, especially in the cast KB’s (they change size depending on weight) Go for competition grade bells - these remain the same size irrespective of weight and are manufactured to a much better standard.

Wristbands The kettlebell can bang against the forearm during certain lifts and wristbands can take the discomfort out of it when perfecting technique, and they can take pressure off the forearm. Specialist guards are available in various designs with plastic shields inside the material, however, normal tennis sweatbands work just as well, and they allow you to feel dulled contact which can help the learning process.

Chalk can help keep your hands dry when lifting which will prevent the kettlebell handle from slipping around in your palm. Liquid chalk grips well which is great for exercises like deadlifts and farmers walks, i prefer powdered chalk because the looser surface allows the handle to rotate better.

I hope this article was of use to you and the information in it leads you to improving your kettlebell training. For further help in understanding the science and skill of working out with this tool, follow this link to see the educational products i have available.