3 Tips for Kettlebells in a Personal Training Program
The Art of Kettlebell Training: In the early 2000s, kettlebell training was thought of as a fad but has since proven to be an essential training style for athletic development, weight loss, and power goals. While kettlebells gained popularity in the early 2000s, they have actually been around for hundreds of years. Some references trace their origins to ancient Greece, but most sources point to 18th-century Russia. Kettlebell training integrates movement, power, and stability, touching on all areas of training. When used appropriately, kettlebells can be an amazing tool. Here are three quick tips to help you achieve your athletic, fitness, and training goals.
Personal Training Tip – The Power of the Hinge:
The kettlebell swing relies on the hinge movement to propel the bell in an arc. Often, swings performed by untrained individuals resemble a squat and a shoulder front raise. Squats and shoulder raises involve counteracting movements, whereas a properly executed hinge with power propels the bell upward, with the arms merely acting as a vessel to lift it rather than being the primary force. While squats and shoulder raises are valuable exercises, they are not the same as a kettlebell swing, which is crucial to remember.
Personal Training Tip – Snap the Hips:
Once the hips are hinging, it’s essential to snap them. Some people swing the kettlebell without snapping their hips, which can lead to back injuries. The hinge allows the bell to decelerate on the way down and accelerate on the way up. The hip snap is like the speed boost on a roller coaster. This detail is often overlooked but is extremely important. If you experience back pain when using heavy kettlebells, a missing hip snap might be the cause.
Personal Training Tip – Don’t Arch at the Top:
The third tip is to avoid arching your back at the top of the swing. Often, arching the back is accompanied by bent knees, which can affect the lower back. Start by hinging the hips back with the bell decelerating. As the hips move forward, the base of the bell should align with the hips. When you perform the hip snap, avoid arching your back. Instead, squeeze your glutes, straighten your knees, and pull your torso tall with your head. The bell should reach chest height, and your back should feel strong with your core muscles engaged and supported. Engaging your core and glutes is crucial. Arching your back prevents you from fully activating your glute muscles.
These three tips can be applied to most kettlebell exercises. While many exercises can be performed with a kettlebell, true kettlebell exercises involve full-body activation, increasing heart rate, strength, core stability, and power. If you’ve had a bad experience with kettlebells, seek out someone with genuine kettlebell training experience and an understanding of the art. It is one of the most effective forms of training.
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Written by:
Kirill Vaks
BA, CSCS
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