Warming Up

Demonstration of a few basic exercises put together to prepare your mind and body for a warm up before starting your training. Eg; Hip circles, arm circles, warming up the knees, 1/4 squats, ankle mobility drills, this is a simple full body mobility flow. Then I go into raising the heart rate for just a few minutes with a combination of Jumping jacks, high knees, and kickbacks.

It's important to raise the heart rate slightly to increase oxygenated blood flow through the working muscles and really getting the body prepared for some training. There is no set rule for a warm up, it can be done for reps or time or with a flow. In the video, I demonstrate all these exercises with only a few repetitions. A good example of repetitions is 10 of each exercise, repeat the flow 2-3 or even 4 times through, another example can be set the timer for 30- 60 seconds for each exercise and keep going until you have done about 7 -10 minutes or maybe even longer it all depends on you, if you feel you are not properly warm keep going until you feel satisfied that your body is ready and warm and about to embark on your workout.

A warm up all depends on what type of workout /program you are about to do, usually try and mimic the exercises in your warm up that are programmed into your workout so those particular body parts are extremely warm and prepared.

A warm up can also be going for a run, cycling, skipping, rowing or even yoga. Get creative with your warm ups and try different routines and keep it fresh, remember a fresh new approach to your warm ups always keeps the enthusiasm there and ready and excited to train.

Cool Down

When you have finished training it's super important to cool down the body and also relax the mind. Your body has just worked extremely hard for you and you have placed a lot of demands on it to move and perform well, as well your mind needs to start winding down and get into a relaxed state.

In the video, I go through some mobility drills and keep it as a simple flow that's easy for you to follow. It is not always necessary at the end of your workout to hold static stretches, sometimes it's a lot more beneficial to do mobility drills by keeping the muscles active in a relaxing way and really working on areas of weaknesses throughout the body. For eg, Zenith Rotations which are a fantastic, a thoracic opener  exercise by doing rotational moves which helps open all the upper back, it works on your shoulder mobility, and also your neck.

Hip Flexor openers are demonstrated which help stretch and open the hips, inner thighs and front of the thighs, the downward dog pose is fantastic for the lower back, lengthening of the spine, opening up the chest and shoulders and stretching the hamstrings and calves, you can repeat these exercises or sequence 3-4 times through, if you feel your body still feels a little tight, you can add in some other stretches as lying down quadricep stretch and hamstring stretch, there is no limit to movement with your body, do as much as you like as long as it's all safe and you remain injury free.

Grips

Wrists and Forearms:

When you first start out with kettlebell training you will find that your forearms will fatigue, and your grip will generally give way after a while, this is because you are not used to training with a kettlebell, it's a completely different piece of apparatus compared to your generic dumbells and barbells. It's natural for any new person not wanting to drop the bell so you will hold onto it quite tight. It's called crush grip.

In this video you will learn a few stretches to help combat forearm and wrist tightness, these are recommended to do at the end of your workout, but also really beneficial to add these into your warm up as well, it helps to loosen and open the wrists so they don't feel as tight, and you will get forearm release.

Grips:

During Kettlebell training you employ different grips to make certain exercises more efficient, but you also change grips to make certain exercises more challenging and to work different muscles groups. There are over 25+ kettlebell grips which you can learn and to further your knowledge with the kettlebell.

Kettlebell grips are super important right from the beginning, your grip on the kettlebell plays a major role in everything you do while training with it. The two main grips we will be using throughout this course is "Hook Grip" and "Double Hand Grip".

Closed Hook Grip is not mentioned in the video but very similar to hook grip but with the thumb and index finger closed over the kettlebell handle.

Hook Grip and closed hook grip is one of the most important grips to learn and to use for transitioning, this is when the handle is sitting within the fingers and relaxed, or thumb and index finger slightly closed over the handle (closed hook grip) you use these grips a lot with one arm work, for cleans, snatches, rows, one arm swings and transitioning from one exercise to another, Note: the hook grip is not the same hook grip when you are using a barbell.

The double hand grip is used for two-handed swings, and many other variations of an exercise such as kettlebell deadlifts, squat deadlifts, upright rows, presses, halos, around the body just to name a few. It's super important to learn how to grip properly and comfortably without crush gripping the handle.

Task:

Practice inserting your hand into the kettlebell on a 45 degree angle, (the kettlebell remains on the floor, you are kneeling in front of it), now let the handle sit diagonally along the palm to the heel of your hand, now pull your hand out into hook grip so the handle now sits within your fingers.Try and skip your hand out over the palm to avoid any friction. Do this 10 times on one hand and switch. Practice this drill every day 2-3 times a day, you want to be proficient in this drill because it will be a grip you will use throughout your kettlebell journey, once you have mastered this, your kettlebell training will be a lot smoother and your hands will be less likely to rip.

Homework:

Hand Insert 20 times each hand

Hip Hinge

Hip Hinge is performed by hinging forward and pushing your hips back. It is any flexion or extension movement originating at the hips that involves a posterior weight shift. You maintain a neutral spine and bend at the hips not the lower back. One of the requisites to performing a perfect hip hinge is the ability of the core to maintain that stable and neutral spinal posture without going into flexion and without overextending. This means that core training is super important and I am not meaning crunches. You will need to challenge the core muscles deep within by doing plank holds and dead bugs if you really want to master the hip hinge correctly and build a good solid foundation of this movement.

The hip hinge can be performed with one or two joints, one joint is hips only and stiff legs (knees locked out) or two joints hips and knees where the knees are slightly bent. You want to be able to come forward with a neutral spine and keep your neck in neutral alignment, shoulders back and core braced, keep hinging forward with the hips not your lower back, until about 45 degrees, you will feel a stretch in the back of your legs called the hamstrings, and your glutes will also be working at the same time, come straight back up into a neutral standing position and press your feet into the ground at the same time squeeze your glutes, push the hips slightly forward but do not hyperextend through the lower back by excessively leaning back and creating curvature throughout the lower back.

Russian Swing

Hip Hinge Style Swing:

The emphasis is placed on the posterior chain muscles, the major muscles in the back of your body from your heels to your neck. Think of these muscles as the body's powerhouse, these muscles are big movers and are capable of moving big weight and burning a lot of calories. however that's not all, the swing is also a fantastic full body exercise as the power required to perform this movement pretty much requires your whole body, also including your lats and core. The movement is also important when it comes to building power and strength in other needed movements.

Movement Standards:

The weight is guided more towards the back, it also helps prevent bobbing in the backswing, in the up phase the weight travels more towards the front, around chest to eye level, the glutes and hips power the swing, the torso comes forward about 45 degrees (but no lower) and the hamstrings get a dynamic stretch with each rep. It also allows for more shorter and faster movements. It is a hip hinge style movement with a little flexion at the knees. The Russian swing aka as the hip hinge is one of the most powerful exercises to attack the posterior chain.

Russian Swing (Better Example)

Note foot step and position of kettlebell from the start

Goblet Squat to Press

I like this exercise its a nice compound exercise to go with the swing

More form Kettlebell Swing

Kettlebell Swing Technique

Step 1: Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands.

Your palms should be facing your body, and your torso should be nearly parallel to the ground.

Step 2: Pull your shoulders down, keep your hips above your knees and tighten your core.

Step 3: Lift the kettlebell off the ground and allow it to swing back between your legs. Your knees should bend slightly. Keep your back flat and neck straight.

Step 4: Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don’t pull it up. The kettlebell should travel no higher than your shoulders.

Step 5: Allow the kettlebell to swing down and back through your legs. Control the descent by keeping your core tight.

Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground.

Further Kettlebell Swing Instructions

Key instruction is to bend in the down position and snap your hips forward explosively!

The explosive movement with your hips snapping forward as you swing up helps to build core strength and conditioning.

Drive those hips back. Only bend your knees as much as you need to in order to keep your back arched. Squeeze your glutes and abs at the top position, hard.

Proper Kettlebell Form

• Keep your chest nice and tall throughout the movement
• Hinge from the hips, sticking the butt out when you swing down
• Use your hips to move the kettlebell.
• Maintain the natural arch of your back throughout the exercise.
• Keep your core tight.
• Keep the shins vertical.

Common Kettlebell Swing Mistakes

Here are just a few common mistakes we see happen with the kettlebell swing.

Do Not Squat, The Swing Is A Hinge

The kettlebell swing is a hip dominant exercise.

As you perform the exercise, consciously think about bending your hips, not your knees.

You are probably bending at the knees and squatting rather than hinging at the hips and activating your posterior chain. Keep a tight core, straight back, and get your hips behind your centerline.

This Is Not A Shoulder Exercise

The kettlebell swing is a lower-body exercise, not a shoulder exercise.

The momentum generated by your hips is enough to swing the kettlebell. Your arms help to control the kettlebell, but you shouldn’t pull it up.

If you want to work your shoulders, do a shoulder exercise.

Do Not Ignore Your Core

A loose core makes puts stress on your spine. Keep your core tight throughout the exercise as if bracing for a punch.

Avoid Raising The Kettlebell Overhead

Some individuals raise the kettlebell over their head during the swing. This is called the American Kettlebell Swing.

We advise you to avoid this variation, as it places extra stress on the shoulders and spine. Remember, you’re training your hips, not your shoulders.

Do Not Let The Kettlebell Drag You Down

The kettlebell should end up between your legs directly below your butt at the beginning and end of executing each rep with good form.

Your arms should be locked out, hips behind your center line, knees slightly bent, and your spine should be neutral.

This position is impossible to achieve if you are falling with the kettlebell rather than letting the kettlebell fall by itself and allowing it to drag you down with it.

If you start hinging at the hips the minute the kettlebell starts falling, the kettlebell will end up in between your knees, much lower than proper form dictates.

Starting/ending from this point will make proper form impossible.

Kettlebell The Ultimate Workout

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat.

It develops tremendous power in your hamstrings, glutes, and core. It also blasts your metabolism because it repeats so quickly.

Work out plan

For weight loss
Going to stick to two exercise russian swings and squats with press doing no more than 10 sets or 10 reps in a set. Starting from 4 moving up to 6 8 10 as you can.

Rest period is 90secs between a set. So for the first workout you might do 5 sets of 4 Swings, then 5 sets of 4 Squat and Press.

Next time in the gym you might do 5 sets of 6 swings, then 6 sets of 6 swings, then 5 or 6 sets of 8 swings

when the weight starts to swing to much forward you increase it