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Kettlebell Training for Beginners - Part 2
Last time we went over the basic mechanics of the good morning stretch. Our purpose for that drill (in addition to being a stretch) is to show you proper swing technique. If you’ve read it and are comfortable with it, go ahead and pick up your kettlebell. You can do it with a dumbbell or some other appropriate object, but a kettlebell works best.
Pick up the kettlebell with both hands. Use the same action as described in the previous article to pass the kettlebell down and back between the legs, then back up in the same path. Keep these tips in mind:
- Keep your back flat (no rounding or over-arching)
- Don’t look down, keep your head up, looking forward
- Keep your weight on your heels
- Think of sitting back rather than squatting down
- Drive your hips/glutes to move the weight, not your arms
- Keep your arms straight
- Think of shooting or throwing the kettlebell out rather than lifting it
- The kettlebell should form an extension of your arm, not hang down
- At the top, you should form two straight lines: 1) your upright body, and 2) your arms with the kettlebell
- The movement should be crisp and snappy
That’s about it if we are keeping it simple. It’s a fairly simple drill to “get”, but there are several advanced techniques to make sure you’re getting the most out of your swings. As mentioned earlier, learning proper swing technique will help you with the clean and snatch when you’re ready.
When you’re confident in your technique, try doing swings 2-3 times a week for 10-15 minutes each time.
If you’re ready to learn the details of the swing, and kettlebell training in general, I highly recommend Enter the Kettlebell. It will take you from beginner to advanced kettlebell exercises and routines, with clear descriptions and photos. I’ve always been very happy with how clearly written Pavel’s books are. Of course, you can pick up a DVD as well, as it often helps to see the exercises being performed.
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