3 Advanced Kettlebell Moves That Will Get Results

 

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For reference, 2 x 40kg kettlebells for 3 x 8 is what someone who squats 1,000lb uses. (40kg equals 88lbs.) Kettlebell expert Artemis Scantalides has said, “The double kettlebell front squat allows you to train a decreased load for the same physiological effect. So even though you are not squatting as much weight, because of the asymmetrical. Plus I have Double Trouble, my advanced kettlebell program where every workout uses double kettlebells! So join up and start training with me. Get some structure to your workouts add back the intensity you need to get results and enjoy the process with a coach.

3-Kettlebell Goblet Squat: (beginner) Squatting is a fundamental movement pattern. This exercise is also not just a leg exercise, it’s another total body strengthening and conditioning exercise that offers great results. It’s also a prerequisite for other kettlebell progressions. 4-Turkish Get Up: (beginner).

Get into a standard pushup position with your right hand on the base of a kettlebell, resting on its side. Perform the offset pushup and then bring your left hand to the bell so that both hands are resting on it. Perform a pushup and then lower the right hand to the ground, left hand still resting on the kettlebell, and perform another pushup.

Let the kettlebell slide over your hand to your wrist as you pull it to the front of your right shoulder (c). Return to the starting position and repeat (d). Do 8 to 10 reps, then repeat on opposite side.

3. Staggered-Stance Clean with Squat and Press. A total-body combo move. Most kettlebell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles. According to Kendall Wood, MS, CSCS, an NASM-certified personal trainer, “kettlebell workouts are among the best for total-body benefits, if you pick the moves.

5 Killer Kettlebell Complex Workouts. As this time of year gets busier (heck what time of year isn’t busy), sometimes you need really time efficient workouts to keep you consistent.Consistency is the name of the game to get results and keep you progressing. The truth is, you can actually get a great workout in that short amount of time. This is where the kettlebell comes in. Because of their unique shape, you can pull, push, twist and swing kettlebells like no other tool to get incredible results in no time.

Try our 10-minute kettlebell workout for a boost in fat loss and muscle gain. Kettlebell Deadlift. Kettlebells start here.

The deadlift adds muscle to your hips, hamstrings, glutes, and back. It also ingrains a good hip-hinge—the process of bending forward at your hips while keeping your lower-back flat and bending your knees slightly—necessary in almost every kettlebell move.

List of related literature:

SINGLE KETTLEBELL FLOOR PRESS VARIATION: With both bells locked out, pull one down and press it back up repeatedly for the allotted time interval.

“Spartan Warrior Workout: Get Action Movie Ripped in 30 Days” by Dave Randolph
from Spartan Warrior Workout: Get Action Movie Ripped in 30 Days
by Dave Randolph
Ulysses Press, 2010

Repeat this movement dynamically, alternating sides, making sure that you swap the kettlebell.

“The Vertue Method: A stronger, fitter, healthier you – in 28 days” by Shona Vertue
from The Vertue Method: A stronger, fitter, healthier you – in 28 days
by Shona Vertue
Hodder & Stoughton, 2017

Kettlebell Simple & Sinister.

“Breathing for Warriors: Master Your Breath to Unlock More Strength, Greater Endurance, Sharper Precision, Faster Recovery, and an Unshakable Inner Game” by Belisa Vranich, Brian Sabin
from Breathing for Warriors: Master Your Breath to Unlock More Strength, Greater Endurance, Sharper Precision, Faster Recovery, and an Unshakable Inner Game
by Belisa Vranich, Brian Sabin
St. Martin’s Publishing Group, 2020

Rodionov, recommends a great variety of kettlebell drills, including stiff-legged snatches with one or two KBs, one arm swings to chest level, hands switching every rep, split and squat snatches, and juggling one or two kettlebells, by yourself or with a partner.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

At the top of the movement when you are standing upright, quickly switch hands and grab the kettlebell with your left hand before alternating legs to move the left leg behind the right while lowering the kettlebell toward the ground with your left hand.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The kettlebell drills: Explode!

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Initiating the move with your hips, squat back and down as you rotate your shoulders to the same side as the kettlebell and reach straight down to touch your foot with the other hand.

“Every Day Is Game Day: Train Like the Pros With a No-Holds-Barred Exercise and Nutrition Plan for Peak Performance” by Mark Verstegen, Peter Williams
from Every Day Is Game Day: Train Like the Pros With a No-Holds-Barred Exercise and Nutrition Plan for Peak Performance
by Mark Verstegen, Peter Williams
Penguin Publishing Group, 2014

Reverse the movement and then return the kettlebell slowly to the starting position.

“Bruce Lee: The Art of Expressing the Human Body” by Bruce Lee, John Little
from Bruce Lee: The Art of Expressing the Human Body
by Bruce Lee, John Little
Tuttle Publishing, 2015

This may be the best kettlebell exercise of all, because it’s three exercises in one.

“Eat Bacon, Don't Jog: Get Strong. Get Lean. No Bullshit.” by Grant Petersen
from Eat Bacon, Don’t Jog: Get Strong. Get Lean. No Bullshit.
by Grant Petersen
Workman Publishing Company, 2014

Continue the movement, without letting the kettlebell touch the floor, swinging it like a pendulum.

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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26 comments

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  • Our Indian clubs ( KARLAKATTAI / கரலாக்கட்டை ) had been used since antiquity in ancient India and Persia. And supposedly the Russians long ago borrowed it from Iran and created their own Kettlebells which were smaller because they are made of metal unlike the Indian and Persian clubs which were huge wooden clubs. ( Russians were historically the allies of Persia and India for centuries. They traded with Iran vis the Caspian Sea. Trans Iranian railway was built to give the Russians access to the southern warm waters. There was even an Iranian Cossack regiment by the ShahanSha, led by Russians and Ukrainians ( formally the Cossacks the cannon fodder people of Russia, just like the Punjabis of India �� )

    This form of training is very effective and builds muscle without compromising on agility and speed. Our forefathers trained it to swing swords, a single swing of the finest swordsman will cut one’s torso into half cleanly off!! It’s always a combat conditioning and always will be. But just because you train with Indian clubs or kettlebells doesn’t mean you have to start cutting people into half. ������

  • Instead of referring to small bell, give the weight would be helpful to everyone new to kettle bell…I have many small bells all different weights…��

  • That’s fuckin insane man i love it. Kettlebells are the best weight training device ever. No other equipment really gives you the range of motion that a kettlebell does whereas your body adjusts to the weight as opposed to the opposite.

  • As a Highland Games athlete (at least I keep telling myself I am an athlete), most of our throws are rotational. These exercises are great for developing rotational power.

  • Go Kody! Well done ��

    After this program you will have to jack it up to double kettlebells ��

    Also thanks to Keith for a great video and on spreading the word on the awesome kettlebell

  • I nearly lost my shit when I saw him holding the rack position wrong, then I realised it was week 1! Keep up the good work. I’m in the middle of using kettlebells to lose a bit more weight, and getting fitter to try and join the British Army…..

  • People, be VERY CAREFUL when doing these exercises. They’re cool and efficient but swinging the kettlebell so much around and on top of your skull and face in a single workout is a bit risky.

    One sweaty palm, a sore muscle or just a clumsy move and you could end up with breaking your nose, your teeth or your brow bone.

  • I have a question, explosive rotational movements are needed in my sport, but I’m new to them so how often should I do them and how light should I go because this seems like it could potentially be dangerous for a beginner like me

  • The Horizontal Swing (with two arms) was hilarious!!!

    I bet the guy that invented that one was on a double dose of bath salts or PCP!

    I love it…I will try it this weekend!

    Thank you for this amazing video! Most kettlebell videos just show exercises that can be done with dumbbells. All of these can only be done with kettlebell…amazing!

  • I would be terrified to be doing these without shoes for fear of dropping the kettle bell by accident or hitting someone with it. You are brave.

  • Love the video, just a quick one,
    If you’re leaning back like that in the overhead rotations, wouldn’t that put a lot of pressure on your lumbar spine?

  • I like your channel. You deserve more views! By the way, go and search for SMZeus! Ever since I started using it on my main channel my videos are ranking much better!

  • A soviet style gym???? Soviet style KB workout too?? Amazing. For those asking about how dangerous this can be for your spine, the гиревики body will be prepared by a gradual progressive kettlebell swings and Turkish get ups. Then you’ll be really for these kinds of moves. “Unfortunately” with kettlebells, many of the excercises are about: how heavy and how well. Many KB moves don’t work if there isn’t sufficient weight. Especially these. But light is subjective. Amazing video man.

  • Next time you walk past a gym and get a kettlebell through the window onto your head ( you will know why ). Wear helmets walking past gyms and all will be fine!

  • Awesome and just what I need to change things up. Thanks for sharing. Oh and there’s no way I’m doing that last one!!

    Also, I just subscribed so please keep these type of videos coming!

  • it makes me nervous even watching you do this with my stiff back. i know i probably should do this but it makes me worried ill make things worse.

  • I like how he says this is safe, all the while hitching up his shoulder repeatedly as if he has a crick in his neck or something lol

  • I enjoyed this video. There are may 12 week videos where results are out of the world but the means to get there and sustainability of those results is questionable eg extreme dieting, training twice a day. This video was both realistic and motivational showing we need to be consistent and work things properly focus on technique. Although the results weren’t as aesthetically stark as these other 12 week transformations, that is the great thing about this video showing it takes time

  • I’m gonna try some of these moves. Light, slow and steady. Thanks for this great video. Boys scared of losing the KB think about using bands so that it lands close.

  • Suddenly everyone on Youtube is a doctor/physical therapist and knows best. Obviously these are very advanced exercises and should NOT be performed by anyone unless you are confident in your core strength and stability and have an understanding of the human body and how it works. If you feel like you can’t handle these exercises, then just skip this video and move on to the next one. No reason to shoot it down and say it “will injure you”. Not true. The human body is an amazing machine and can be manipulated into many different positions if done so properly with proper training. Like when people say the golf swing is horrible for your back. Well, yes, most amateur golfers have no idea how to properly swing a golf club, and lack the motor skills and core strength to do so properly.. hence why their back hurts. Doesn’t make the golf swing bad for you. Anything can be bad for you with improper mechanics.

  • Thank you so much. So many of these I have never seen. I have been using my kettlebell primarily over the last couple months. But i feel like I’ve missed “ab work”. And now I have a list. Will be adding these into my workouts now. Again thank you.
    You got a new subscriber

  • When you do the horizontal swing, what exactly are you doing with your core? Flexing, or relaxing and just trying to stop the movement? I’m just not sure how to keep my spine safe.

  • This is perfect. Exactly what I needed. Thanks for taking the time to slowly show the proper form on each move. That’s all the instruction I really require. Awesome.

  • Keith how many times did he do the routine and how many days?i set a day or? I’m gonna try it at home and how heavy of a kettlebell?

  • Thank you for watching! You can find more instructions in this blog post ➞ http://bit.ly/explosiveswings

    Take our free physicality quiz and discover your physicality type ➞ http://bit.ly/physicality-quiz

  • Wow! That video seriously had a lot of stuff. Seriously some nice moderate to advanced level core workouts. Very good. Might I make a suggestion. This video has too many things. From the standpoint of the observer it’s best to focus on being properly shown and talked to about the move as oppose to 20 awesome things all in succession with no talking about it.

    But from the view of the video maker you would really do a justice to yourself in breaking up the 20 moves into a week long episode series. Highlight the moves, show off your character and engage with the people through the media. Make it funny and badass at the same time. 10 minute video per 3 moves or so. Talking about them and displaying the movers. After 10 mins you lose a lot of interest from viewers. I hope you take this critique and use it. I’d like to see that from you. Thanks and awesome workouts here