Kettlebell Lifting Techniques

First developed in Russia in the 1700s, kettlebell lifting has proved to be an extremely efficient way to build muscle and burn calories. Kettlebell exercises increase maximum strength unlike any other traditional weight-training methods. In order to see these results in your own body, however, be sure that you are practicing proper kettlebell lifting techniques.

  1. Benefits of Kettlebells

    • Researchers at the University of Wisconsin, La Crosse Exercise and Health Program conducted a study to calculate the amount of calories burned during a typical kettlebell exercise session. Participants in the study burned a whopping 20 calories per minute -- that translates into 600 calories burned in a 30-minute workout. Furthermore, this training method gets your blood pumping and your heart racing, which is beneficial for improving your aerobic capacity.

    Hold and Stance

    • If you plan on driving your kettlebell all the way up into the air, grab it by the handle, or the horn as it is called. A rule of thumb to abide by is if you are swinging down, your thumb should be pointing down. If you are on the upward swing, your thumb should point up. In your starting position, you should have your feet far enough apart so you can move a kettlebell between your legs safely, without hitting your leg. Throughout your K-bell workout, contract your abs, making them tense to protect your back. Keep your back flat -- but not necessarily upright -- at all times, and your shins vertical. Open up your chest and keep your shoulder blades pinched together. It is also important to keep your eyes forward to avoid neck strain.

    Swinging

    • With the kettlebell on the ground in between your legs, squat down to pick it up. To swing the kettlebell up into the rack position -- up against your shoulders, before they are pushed up into the air -- keep your shins vertical with the floor and pull your hips back, swinging the weight up through your legs, at a level that is between your knees and upper thigh. If you intend to follow through with the whole range of motion and bring the kettlebell up into the air with the Russian swing, bend forward at the hips maintaining lumbar extension, with your chest open and your head up. Swing the kettlebell between your legs, and once it has reached the highest point a little above your head, push it back down between your legs.

    Pressing

    • For kettlebell lifting that goes above your head, as the weights are in your hands in the rack position, your forearms should be perpendicular with the floor. As you shove the weights into the air, allow your arms to drift to the side, rather than shooting straight up into the air. This decreases the amount of strain placed on your wrist and back. While you are performing these exercises, remember to inhale and tighten your abs as you begin your movement. This also helps protect your back. Exhale upon completion of a movement, taking short, quick breaths throughout these drills.