When my clients and I first started kettlebell training in 2002, we all had bruises on the back of our wrists and shoulders. (From the bells slamming on them.)
It frustrated me because as a nationally qualified Olympic lifter and former college strength coach, I couldn't figure out how to stop it.
This in spite of studying "The Russian Kettlebell Challenge" book and VHS tape. (Remember those?)
Plus, I had other issues I couldn't reconcile:
1️⃣ I couldn't perform the 2-Hand Swing without lower back discomfort.
2️⃣ In my personal training business, we were using an overly-complicated, physical therapy-based training model. And it took forever to get the results we wanted. It even started costing us clients. And I was frustrated. That "Skinny Russian Dude," Pavel Tsatsouline, could get "Grandma Betty" safely swinging a kettlebell in about 10 minutes.
So, in 2005, I plunked down the $1500 to attend the Russian Kettlebell Challenge Certification course in St. Paul, Minnesota. (This did not include the other $1500 in hotel, and travel. Nor the extra $1000+ in lost revenue from canceling my personal training sessions.)
It was at the RKC I discovered the "basics" determine your success or failure with intermediate KB exercises. The three LEVEL 1 kettlebell exercises are the swing, the Turkish get-up, and the goblet squat.
These form the LEVEL 1 exercises for kettlebell training.
The Swing:
✅ Counters sitting all day and trains the muscles that move you - the ones you can’t see in the mirror - your glutes, hamstring, lower back, and even calves.
✅ Trains your grip
✅ Improves heart and lung function and builds cardiorespiratory fitness
✅ Is the “platform” upon which the Clean and Snatch are built (trains the “hinge” movement pattern, and proper breathing mechanics under load)
✅ (Re-)Develops power, and trains fast-twitch muscle fibers, both of which we lose as we age
✅ Rehabilitates lower backs and knees
The Turkish Get Up:
✅ Some say it’s the perfect demonstration of the human developmental sequence
✅ Improves shoulder mobility / stability
✅ Teaches the arm where to “live” overhead in relation to the body, preparing you for the Military Press and the Snatch
✅ Teaches how to “lock” the ribs on top of the pelvis and make the body one piece, which is critical for some sporting events
✅ Improves hip mobility and leg muscle flexibility
The Goblet Squat:
✅ Restores the squat pattern
✅ “Greases open” the hips, making Squats AND Swings easier, stronger, more fluid and powerful
✅ Aids in correcting poor posture from sitting all day
✅ Reflexively trains the deep abdominal musculature (the Inner Unit) and strengthens the pelvic floor, which when stiff, contributes to tight hips
✅ Teaches proper breathing mechanics under load
✅ Replaces the barbell back squat for many who have lower back, shoulder, knee, or hip issues
✅ Builds muscle with the right loads and volume
What About Programming?
There are lots of variables that go into programming these 3 exercises.
The simplest concept or 30,000 foot view is to slowly build up the amount of work you can do (volume).
Then cut your rest times (density).
Then use a bigger kettlebell (intensity).
There are two programs I generally recommend to people who need to spend some time building their “base” here at LEVEL 1:
Pavel’s, Simple and Sinister, which is built around Swings and Get Ups.
https://www.strongfirst.com/shop/books/simple-sinister-book/
And my SWING HARD! program, is actually 10 different programs, based on your skill, strength, and conditioning levels.
Each are 3-day a week programs, that use 15 to 30 minute workouts, built off the Swing.
You can check it out here.
https://salutis.kartra.com/page/SWING-HARD-2
Next time we’ll take a deeper dive into LEVEL 2 exercises.
Stay Strong,
Geoff
P.S. I mentioned that when I was first learning how to use kettlebell and correct my technique there was no YouTube.
Problem with YouTube today is although it’s “free,” it’s hard to trust some (most?) of the information that’s on there.
And unfortunately, you won’t know until it’s too late.
Plus, have you ever really tried to search YouTube?
That’s on the list of “Things I hate to do.”
That’s why when you can, it’s always best to visit a certified kettlebell instructor if that’s an option.
For some, that’s cost-prohibitive.
That’s why I put together ‘THE BIG 6’ Technique Coaching Video series.
People love it.
It’s based on my insight from training people with kettlebells since 2002 - including being a master instructor for the top 2 kettlebell instructor certifications and traveling around the world teaching folks how to use these things. I know it’ll really help you out too.
Check out ‘THE BIG 6’ here.
https://salutis.kartra.com/page/BIG6-2