Kettlebell

Kettlebells

A kettlebell has a handle with the weight below it. Learn controlled lifts first; the swing is a technical hip-driven movement requiring clear space.

Exercises with this equipment

Goblet squat
Quadriceps, Glutes
How to do this exercise: Goblet squatSetup · movement · load
QuadricepsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Hold a dumbbell or kettlebell with both hands close to your chest. Set feet around shoulder width and brace your torso.
2. Make the movement
  Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let knees collapse inward or heels lift.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Kettlebell swing
Glutes, Hamstrings
How to do this exercise: Kettlebell swingSetup · movement · load
GlutesHamstrings
1. Set your position
  Take a stable stance with the kettlebell in front. First learn a hip hinge with a steady back.
2. Make the movement
  Hike the bell between your thighs and drive the hips to let it float toward chest height. Hinge again as it returns.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lift it overhead with your arms; if you cannot hinge yet, begin with a kettlebell deadlift.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.