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Kaitlyn Tull
11/19/2015
U of U Writing 1010
A2
Mastering the Kettlebell
When learning a new hands on activity, be it a musical instrument or a sport, practice
makes perfect! However, I like to think of it more as practice makes permanent. When youre
learning something that really piques your interest, you want to master it as effectively as you
can. You want to own it! Say you want to learn the guitar- you want to practice till your fingers
are blistered and bleeding. The same thing applies with learning how to use a kettlebell properly,
except your fingers wont be bleeding, palms are a different story. Mastering the kettlebell takes
determination and patience, both of which really pay.
I decided to unlock the secret to mastering the kettlebell after a lengthy battle when two
30 lb. ones almost killed me (okay, exhausted is more like it) during a workout. Suffice it to say,
I was extremely sore the next day and movement of any kind was taxing; but I was filled with
energy and eagerly awaited another round with the kettlebell! I was and still am determined to
figure out the secret to unlocking the awesome power of the kettlebell, and mastering the moves
like a pro!
To start out my epic journey, I decided to figure out the perfect starting weight for
beginner kettlebell users, to use as a baseline for my own weight threshold. I consulted my
mothers extensive library of fitness and exercise books and low and behold I found a book
called Kettlebell Training that specifically gives the different weight groups for both sexes. It is
recommended that women begin with 8 kilograms (18 lbs.) and 12 kilograms (26 lbs.) for men;

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but only lift what you are comfortable with. Even though kettlebell training is supposed to be
challenging, you dont want to rush in and start lifting heavy right away. This is a good way to
burn yourself out. The weight should gradually increase as you get stronger, typically by 3-5 lbs.
I made the mistake of rushing in my first time using a kettlebell and did in fact burn myself out; I
didnt touch a kettlebell for at least 2 months. My weight threshold is currently set at 60 lbs (two
30 lb. kettlebells.
According to KettlebellBodyShop.com, proper clothing can either help or hurt you during
your workout. For kettlebell use, shirts should emphasize on keeping you cool (believe me, you
will be dripping sweat by the end). Style doesnt really pertain to this, but be sure you choose a
moisture-wicking fabric that sweat slides right off of. Pants shouldnt be too lose or too tight. Try
to aim for a little snugger than usual. Baggy pants can impede your movements- yoga pants are
fine for kettlebell workouts. Shoes are the most important part for successful kettlebell training.
Most enthusiasts train bare foot, this helps them receive feedback from the ground; by digging
their heels straight into the floor they are able to exert more power. For those of us preferring to
wear shoes, they should not have a heelthey need to be virtually flat. You are more susceptible
to ankle rolls and other injuries. Avoid running shoes as those often tend to have a little bit of a
heel. Boxing and Pilates shoes are acceptable for kettlebell training. I always train with gear that
will keep me cool and safe. I always wear flat soled shoes, I recommend Nike Cross-trainers.
There are 6 fundamental moves to learning the kettlebell: swings, presses, snatches,
squats, and Turkish get-ups. I know them through personal experience, but I managed to find
even more information on these different moves on kettlebellworks.com. There are many types
of swings, my favorite are the standard and the hip buck. To execute proper form for either of
these you stand with your feet hip-width apart and your back straight (Im not kidding, pretend

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someone jammed a metal rod up your spine.) The kettlebell should be placed in front of you.
Then sink into a half squat by bending your knees slightly, keeping in mind they should not go
over your toes. Extend your arms and grasp the handle in a tight grip. Stand back up, letting the
kettlebell hang in front of you. For the standard swing, sink back into the half squat, but spread
your legs a little wider than hip-width apart. Swing the kettlebell down between your legs and
standing up, drive it up shoulder height while squeezing your butt and clenching you abdominals.
Return to starting position and complete the desired number of reps (repetitions).
The hip buck is all about bucking your hips to get the momentum needed to swing it to
eye level. Stand with your knees only slightly bent and grasp the kettlebell. Instead of letting it
hang directly in front of you rest your forearms on your hip bones. Buck your hips and swing the
kettlebell to eye level. Remember this move utilizes the force from bucking your hips, your arms
are just merely holding the kettlebell. Return to starting position and complete the desired
number of reps, I recommend doing 30-45.
Presses are great if you want a challenging move mixed with fun techniques! (At least I
think theyre fun.) There are 2 positions most common for presses with kettlebells. The first one
is a rack press. Stand up straight with feet close together, letting 2 kettlebells hang from your
hands. Gently swing the kettlebells up till the bells are resting on your forearms. Bring them up
and rest them on your chest. Touch your knuckles together to help keep the bells in their current
position. Raise them above your head and hold for a count of 30 seconds. Remember to clench
your butt and abs. Return to starting position and complete the desired number of reps.
This second press is my all-time favorite! The two hand one bell bottom up press is very
challenging; I remember the first time I did this I forgot to clench my abs and fell over. Always
clench your abs to remain balanced, I cannot stress that enough. Stand with your feet spread

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slightly apart and your back straight. Hold the kettlebell with both hands and let it hang in front
of you. Spread your legs a little more and slightly bend your knees; swing the kettlebell between
your legs ever so slightly and drive it up and over your head. Dont stop until the kettlebell is
upside down (the bell is pointing toward the ceiling) and hold it. Repeat as many times as you
desire. I recommend doing 25-30 and trying to hold every 5th one for 30 seconds.
To correctly perform a snatch, it is beneficial to be fluent in your swings. A snatch is
simply a more complicated swing. Start in a semi-deep squat with your hand grasping the
kettlebell resting on the floor. Stand up and twist your arm so the kettlebell rests on your forearm
and push it over your head. I have done many of these, and they really work your shoulders, and
biceps. Cleans are very similar to swings and snatches, but instead of going overhead, they stay
chest level. Cleans are essentially rack positions. Start in the same starting position as the snatch,
but instead of turning your arm, bring it straight up and onto your forearm, where it will come to
rest against your chest. This is known as a Dead Clean. I discovered you can combine cleans and
snatches in one fluid movement. Not only can this increase your gains, but it also gives you a
new move to try when youre bored!
Turkish get-ups are an interesting move- one that I havent really mastered yet; but I will
in due time. Start by lying flat on your back with your legs spread out and hold the kettlebell
over head in a press with one arm, while the other is splayed out. Post one leg up and drive your
heel into the ground. Using that power and clenching your abs, sit up and use the forearm not
holding the kettlebell to push you up. As your sitting up, put all your weight on the one posted
leg and swing youre other leg behind you and push up to a kneeling position. Stand up
completely, squeeze your butt and abs, and repeat steps back to starting position

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With all of these movements it is imperative that you keep your abs clenched the entire
time. This helps stabilize your weight, as the kettlebell will skew your sense of balance. Plus it
will work your abs, and deep down everyone wants a six-pack!
In my time with the kettlebell I have come across movements that really challenged me,
and they quickly became some of my favorite moves. The first move I fell in love with was the
Russian twist. For this move I would suggest using 10- 20 lbs. There are two variations of the
Russian twist: heels on the floor, and feet off the floor. Start out by sitting on the floor with a
kettlebell (this move works just as well with a dumbbell). Set your heels on the floor at an angle
and clench your abs. Grab your kettlebell by the handle and twist from side to side. For the 2nd
variation, lift your legs up and cross them at the ankles. This engages your abs and obliques
(muscles that run down the side of your abdominal wall) more as you are solely relying on them
to keep you balanced. Do about 40-50 or how many you see fit.
This next little part will be all about different squats you can do with a kettlebell. I have
chosen to describe three of my favorite variations, keep in mind they are all very similar but they
have the same effect. The first one is called a knees- out squat. Stand up straight, clenching your
butt and abs. Hold the kettlebell by the handle and sink down into a full squat. Slowly rotate your
knees out to where you feel a stretch in your gracilis muscle (inner thigh), and hold for 5
seconds. Bring knees back in, and return to starting position.
Goblet squats are done by holding the bell of the kettle bell. Its best to pick it up by the
bell as well, it is extremely difficult to switch from holding the handle to the bell standing up
(unless you know what you are doing). Start by standing up straight and clenching your abs and
butt. Hold the kettlebell by the bell and sink down into a squat. Hold for a count of 10 seconds,

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and slowly stand back up. Repeat as many times as you would like or until you feel the burn, and
trust me you will feel the burn.
The final variation that are my all-time favorite are skull crushers. Start out by standing
up straight and clenching your abs and butt. Holding the kettlebell by the bell, sink into a squat.
While standing up hold the bell close to your face and press it up over your head. Hold the bell
with one hand and use the other to grasp the handle and flip the kettlebell over. Sink back down
into a squat and hold for 30 seconds. Then while still squatting, flip the kettlebell back over and
hold the bell, standing up and pressing it up over your head. These are called skull crushers
because you can bash your face in and they will literally crush your skull if you happen to drop it
while youre pressing it. This completes the squat variations.
This next move is called the windmill. Stand up straight and clench your butt and abs.
Hold a kettlebell in your hand (I would recommend using your weaker arm first). Press the
kettlebell over your head and lean to the side. Rest the kettlebell on your forearm as you lean
over and touch your toes. Try to keep from bending your knee too much, as you could potentially
injure yourself. Keep your arm straight and your abs tight. Pulse your leans (dont come up all
the way) on each side. I recommend doing 25-30 on each side.
Halos focus on intense upper body and abdominal. Start out by standing up straight and
clenching your abs and butt. Hold the kettlebell upside down, but by the handle. Slowly rotate
your arms around your head, keeping in mind the close proximity of the kettlebell and your skull.
It is best to keep your head erect, and looking forward. This helps keep balance and creates
kinesthetic sense.
I have yet to master all of these moves, heck I still need to work on my kettlebell swings.
But this is something I am so passionate about I just know I can do! I love kettlebell training so

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much I plan on becoming a certified Russian Kettlebell trainer. Excelling at all of these moves is
essential to becoming proficient at mastering the kettlebell! With enough time and practice I
know I will eventually be able to do a Turkish get-up without almost dropping the kettlebell on
my head, Im pretty close to it right now. Fitness is a brazen passion of mine, and has been for
about 3 years now. I owe everything I know about most things fitness to my mother, the up-andcoming bad ass personal trainer/ spin teacher! She inspired me to first pick up a kettlebell and ;
without her my knowledge of this particular topic would be very limited. I patiently yet
anxiously await the day when I will kick the kettlebells ass! Until now I can only practice,
because as you now know, practice makes permanent!

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Work Cited
1. http://www.kettlebellbodyshop.com/best-fitness-clothing-for-your-kettlebell-workout2.
3.
4.
5.

routine/
www.kettlebellworks.com
https://www.youtube.com/watch?v=GdAXt7YyGe0
Cotter, Steve, Kettlebell Training, IL: Human Kinetics, 2014. Print
Personal experience