Melanie Klesse - Kettlebell Fitness: The How-To Guide

While kettlebells are still increasing in popularity, theyre nothing new. They date back to the 1800s when Russians first used them to increase strength and endurance.

Wear loose fitting comfortable clothing that allows you freedom of motion and go barefoot, if possible. You want to be able to feel the floor beneath you so that you can remain rooted to the ground throughout the entire workout. If mats at the gym gross you out, try the Vibram FiveFingers or a similar minimal cushioning shoe.

So what about dumbbells? If there are no kettlebells in the gym, can you just grab a dumbbell and throw it around? The short answer is no. Heres the reason why. A kettlebells construction makes it easier to throw around. Youd be surprised at how easy it is to accidentally drop a dumbbell when trying to do kettlebell moves. Also, because of the construction of a kettlebell, the center of gravity of the ball is actually away from your hand. When you are swinging or snatching the kettlebell around you, this distance forces you to constantly adjust and support the movement, primarily using your core muscles. With a dumbbell, the center of gravity is in your hand. The movements dont force you to engage the same muscle groups because you dont have to support them in the same way.

Chapter 2

T he importance of form in kettlebell workouts cannot be overstated.

1. It allows you to reap the maximum benefits of your effort.
2. It helps you avoid injury.

For example, if youre merely snapping your back to vault the bell overhead, youre not engaging your hip, gluteal, and core muscles. Not only will you not get results, youll risk back injury.

1. Proper back positioning into a neutral spine
2. Driving the movement from and through the hips

Lets break it down.

What is a neutral spine? A neutral spine means you have the natural S curve in your back. To find this shape, maintain a flat back (as opposed to a rounded back) throughout your movements (and that includes when you put down and pick up the kettlebell).

Lets do an exercise to make sure you have the concept.

1. Grab a chair and put it behind you. Take a step forward. Stand tall with your feet about hip width distance apart and your arms out in front of you.
2. Shift your weight into your heels and lower down as if youre going to sit on the chair.
3. Hinge at the hips and let your knees begin to bend. Dont collapse the chest and keep the weight in your heels while maintaining a flat back.
4. When youre just about to hit the chair, drive through your heels to stand up straight, squeezing through your glutes and abdominals.

Your hips and core are the powerhouses for your kettlebell exercises. The hip snap is how you move your body in almost all exercises. For example, in the chair squat, the hip snap is the motion that brings you from your squat back up to standing.

1. Stand with feet hip width distance apart. Shift your weight to your heels and sit back as if youre going to do the chair squat. Remember, keep a proud chest and send your hips back first.
2. Drive down through your heels to stand up, locking out the knees and squeezing the glutes as you snap your hips forward to standing, lengthening fully through the spine.

Chapter 3