The kettlebell, more commonly known in Russia as “Girya,” is one of the most misunderstood tools in fitness today. When used properly it is lethal for melting fat, building muscle, and rapid improvements in conditioning. Done incorrectly and it can result in injury. When using Kettlebells for fat loss, the first exercise to learn is “the Swing.” The swing is one of the best exercises for rapid fat loss and powerful development of the hips, and posterior chain (hamstrings, quads, and glutes). Here are the five most important cues for a perfect swing.

THE HIKE

How you set up your swing matters. Don’t just grab the bell; learn to hike it to set up a powerful swing. Sit your hips back into a hinge, start with the kettlebell in front of you, grab it tightly, engage your lats, and hike the bell back through your legs like someone would hike a kettlebell. This set up sets up a powerful swing.

THE HINGE

A kettlebell swing is not a squat with a front raise, it’s meant to be a hinge. A hinge is when you sit your hips back stretching your hamstrings. This loads up your hips and hamstrings to become like a bow ready to fire an arrow.

THE LOCK

At the top of a kettlebell swing you want full hip extension, knees locked, feet rooted into the ground, core tight, and glutes squeezed. The lock is important for generating full explosive power at the top part of the swing.

BREATHING

It’s important to learn how to breathe properly when you swing for maximum fat loss results and conditioning. When extending your hips and coming swiftly to an upright position (the Lock), powerfully exhale, as if you were blowing out candles. During the swing, when hinging down, inhale and fill your midsection with air by breathing in through your nose. Learning to breathe during the swing takes a lot of practice, which leads into our most important point when learning to swing.

REPETITION

The swing is a lift and should be treated like one. Be sure to practice. Learning a proper kettlebell swing cannot be learned quickly. Be patient and keep practicing and improving.

If you wanna find a good kettlebell just a low price, you can find out here: http://yes4all.com/sports-outdoors/kettlebells.html.

Thanks for your reading.

00:28

Kettlebell Deadlift

Beginner Level of Difficulty

The kettlebell deadlift is a beginner level compound exercise. This exercise targets the glutes, hamstrings and core and is suitable for all fitness levels.

EXERCISE INSTRUCTIONS

Step 1

Start in a wide stance with your feet slightly wider than your hips. Hold the kettlebell in both hands and keep your shoulders pulled back.

Step 2

Break at the hip fist and bend down and place the kettlebell between your ankles. Make sure to keep your lower back flat all the way down.

Step 3

Take a small breath at the bottom, tighten your abs and stand back up with the kettlebell. make sure to keep your back flat on the way up as well.

MUSCLES ENGAGED

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Hamstrings

The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

EQUIPMENT USED

Kettlebell

The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

23:29

The TGU, From Floor to Standing

Step 1

Lie on your side and pull the weight tight. From there, roll to your back and press the weight up with one arm to a full and locked-out elbow. That elbow shouldn't bend until the weight hits the floor again.

This position can provide a couple of challenges to lifters who've had previous shoulder injuries. Doing a simple screwdriver from your back is a great way to work on shoulder control if you're not ready to progress further. (The shoulder rotates in its socket through a full of a range of motion as you try to control the bell.)

Step 2

If you're holding the bell with your left arm, the foot of your left leg should be flat on the floor with bent knee. The other leg should be positioned straight out. You'll now need to roll over onto your free elbow and pull yourself up, but with an arm raised and a weight over your head.

A lot of people try to make this a rotating sit-up by using their abs to do most of the work. They end up kicking up that stretched-out leg and flailing around. Instead of doing something that's incredibly hard and makes you look like a tool, try a simpler version.

Use that flat foot on the ground and press it down, which causes your hips to roll over in the direction from which you initially picked the bell off the floor. Make sure the bell stays vertical over your shoulder.

This hip roll move should involve minimal spinal motion. Instead, focus on getting strong glute extension on one side to help roll and propel you up onto your elbow. This position will be short lived, however, as you triceps press yourself up so that palm is flat on the ground.

The one-sided hip extension roll can be used for reps with people who have some sleepy glutes or who have a bit of a cranky low back and need to spend some time working on stabilizing their spine under hip extension.

The torso is supported on the ground, there's little compressive or shear forces as long as you're driving the work from the glutes, and the core has to brace to allow a transfer of force from the hips through the shoulder.

Step 3

This is where the wheels typically fall off for most people. If the first two steps were basic math, the third is apparently calculus. You either get it or you don't.

Keeping the bell straight up, the foot flat, and the palm on the ground, transfer your weight to your hand and lift your hips off the ground. Your hips could lift as little as 3 inches or you could be a show-off and lift them 3 feet if you feel like it. It doesn't matter; just lift your hips.

Once you've done that, bring your knee back in line with the hand and foot that are on the ground, while the other foot slides back and points in the general direction of your flat foot. This winds up giving you a base of support that involves your hand, knee, opposing foot, and a cheering audience marveling at your awesomeness.

Make sure your shoulders aren't rolled forward during this side bent position. Forward rolled shoulders mean you're pretty much relying on your biceps tendons to hold your shoulder together, so try to think about pulling the shoulders back and into their respective sockets. This will make bearing the load of the bell much easier.

Once in a stable side bent position, shift your weight over your hips so that you can lift your hand off the floor. This half kneeling position with a weight overhead is a fun adventure for anyone with a lateral instability and it's a big challenge for folks who have hip, back, or thoracic issues. It's going to make your instability really apparent.

Step 4

This is the least complex step, but it's also the hardest. With your core and hips braced hard, press up into a standing position and bring your feet together so you look like the Statue of Liberty instead of a jacked bro holding a weight. Revel in your awesomeness.

Step 5

Congratulations, you just stood up. Now you have to get back down to the floor without dropping the weight on your face. It's hard enough for meatheads to meet people, so don't make it harder by having a caved-in face. Just follow the steps in reverse, which is infinitely easier than trying to recite the alphabet backwards.

Oh, and don't forget to practice it on the other side, too, unless you just want to be unilaterally awesome.

If you wanna find a cheap kettlebell but good quality. You can go here to check out: http://yes4all.com/sports-outdoors/kettlebells.html

Yes4All is having an extreme sale off at Friday - sale up to 80% - so what are you waiting for ?

00:32

6 Kettlebell Deadlift Excercises for Beginners

Kettlebell Deadlift Variation #1: Double Kettlebell Suitcase Deadlift

The Double Kettlebell Suitcase Deadlift is great because it places the load in the most favorable possible position – directly in line over the hips, with the arms dropping straight down. This position greatly reduces the degree to which the back must be stabilized to act as a lever. The double suitcase is useful for the same reason, and is easy to set up with a kettebell or dumbbell. This position, often combined with a rack pull to raise the starting point, is perhaps the safest starting variation for someone with back issues. Keep in mind the suitcase deadlift will add an anti-rotation element since you will have to work to stabilize throughout the lift.

Kettlebell Deadlift Variation #2: Single Leg Kettlebell Deadlift

In standing position, hold kettlebell in either arm.  Stand only on the leg that holds the kettlebell. Keep knee slightly bent, lower kettlebell in hanging position to the ground by bending at the hips, extend your free leg behind you for balance. Lower kettlebell to ground, return to standing position by driving upward through heel and hips

Kettlebell Deadlift Variation #3: 2-Hand Kettlebell Deadlift

Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as thebody rises on up, kettlebell and all

 

Kettlebell Deadlift Variation #4: Sumo Kettlebell Deadlift

Stand with your legs slighty wider than shoulder's width apart and the kettlebell on the floor between them. Squat down, keeping chest forward and a flat back, and grab handle with both hands firmly. With an engaged core stand straight and tall. Lower the kettlebell in a controlled manner back to starting position, and repeat.

Kettlebell Deadlift Variation #5: Kettlebell Suitcase Deadlift

Hold kettlebell in left hand (like a suitcase) with arms at sides, feet hip-width apart. Keep knees soft and shift hips back to slowly lower kettlebell until it reaches middle of shins (as shown). Tighten abs to return to start. Do six reps, then switch sides. But this isn’t a squat — you should be folding forward, keeping your back flat, as if you’re taking a bow.

Kettlebell Deadlift Variation #6: Crush Grip Kettlebell Deadlift

The kettlebell 2-hand palm grip, also called the crush grip, involves holding the kettlebell by the ball in between both hands. To keep it in place you’ll be required to crush the kettlebell in between your hands which requires additional chest and shoulder strength. Simply hold it in this position or make it more challenging by walking, squatting, or lunging at the same time.

20:31

The kettlebell or girya (Russian: ги́ря) is a cast-iron or cast steel weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of girevoy sport. Russian kettlebells are traditionally measured in weight by pood, which (rounded to metric units) is defined as 16 kilograms (35 lb).

Today, kettlebell is no stranger to everyone. It is used for many purposes from weight loss to muscle gain. But not everyone is familiar with kettlebell, especially beginners. So I decided to share some exercises.

1. Kettlebell Deadlift

Start with the kettlebell on the floor in front of you. Stand with feet slightly wider than shoulder-width apart, with your toes slightly turned out. Squat down and pick up the kettlebell, then stand up and drive through your heels, keeping your chest up and back straight. Squeeze your butt at the top and return all the way back to the ground until the kettlebell lands at your feet.

10 reps, 3 sets

What it works:  Hamstrings, Glutes, Back

2. Kettlebell Swing

Start with your feet wider than shoulder-width apart, toes pointed out. Grab the kettlebell on the floor in front of you and keep your arms loose as you send your hips back and drive to a standing position. From here, slightly bend your knees and using your lower back and hips, swing the kettlebell two inches forward, then push it backward through your legs. Swing forward again until you push the kettlebell out until your arms are parallel with the floor. Repeat.

10 reps, 3 sets

What it works: Lower back and hips

3. Kettlebell Squat Thruster

Start with two kettlebells, one in each hand, in the rack position: that is, grip both firmly by the handles and pull fists to chin keeping elbows pointed straight down. The kettlebells will rest along on your outside forearm. Keeping your arms tucked in close to your body, squat down and explosively drive the kettlebells overhead as you stand. Bring back to the rack position and repeat.

10 reps, 3 sets

What it works: Shoulders, Quads, Hamstrings, Glutes

4. Kettlebell One-Arm High Pull 

 
Stand with feet shoulder-width apart. Grab the kettlebell in front of you with your right hand and let it hang in front of your body, arm straight. Slightly bend your knees and use power from your legs and biceps to jerk the kettlebell rapidly up the middle of your body, leading with your elbow, until your hand is about eye level. Repeat.  

10 reps; 3 sets for each hand

What it works: Lats, Biceps, Glutes

5. Kettlebell One-Arm Clean

Stand with feet shoulder-width apart. Grip the kettlebell handle loosely with your right hand. The handles should run parallel to your feet, not across your body, and your thumb should point forward. Drive up with your legs and hips as you pull the bell up the midline of your body into a standing position, keeping it close for better control. Keeping a loose grip on the handle throughout the movement, bring the kettlebell up to your shoulder and rotate your arm so the kettlebell turns from the inside to the outside of your body. Return to starting position.

10 reps, 3 sets on each side

What it Works: Arms, Shoulders, Lower Body

Cast Iron Kettlebells

PVC coated Cast Iron Kettlebells

20:47