Kettlebell Exercise Library
Kettlebell Clean
Kettlebell Deadlifts
Kettlebell Stiff Legged Deadlift
Kettlebell Swing
Kettlebell Front Squat
Kettlebell Bent Over Row
Kettlebell Floor Press
Kettlebell Military Press
Kettlebell Turkish Get up (TGU)
Kettlebell Windmill
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The Kettlebell clean can be used as an exercise on its own as well as facilitating
other lifts such as the front squat and military press. The end point of the clean is
the racking position; it is this position whereby the other lifts start. The clean can
be broken into 3 phases; the start position, upward phase and the rack position.
Upwards Phase:
Pull the bell(s) between the legs closely
followed with the hips driving
forwards and upwards to full hip
extension. The bells then drop into the
rack position. Throughout, the arms
remain close to the body with the
elbows tucked in above the hips.
Rack Position:
The knees are locked with hips facing
forwards. The spine is neutral with
elbows tucked close to the body above
the hips. The bells should almost be
touching with the grip in the ‘OK’
position and bells resting on the
forearm.
2 Tel: 0208 543 1017 Web: www.discovery.uk.com Email: [email protected] Facebook: Discoverylearninguk Twitter: @PT_Courses To continue with cleans, turn the
bell(s) around the outside of the
forearms and down through the legs
with your thumbs facing back and
both palms facing out. The above is
one rep. A key tip is not to allow the
elbow to leave the body during the
movement; this will reduce the
amount of banging on the forearm by
the bell.
3 Tel: 0208 543 1017 Web: www.discovery.uk.com Email: [email protected] Facebook: Discoverylearninguk Twitter: @PT_Courses Please note the ladies rack position can vary to the men’s for obvious reasons.
Common Issues
 Forearms get bruised, keep the bell close to the body throughout and limit
the bell movement.
 Lower back hurts, reduce the ROM and focus on activating the posterior
chain and/or teach in reverse.
Clean Variations
 Single bell clean
 Double bell clean
 Alternating cleans
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The kettlebell Deadlift allows you to keep the weight within your centre of gravity
and between the legs; without the knees getting in the way. This is a great exercise
to learn the movement pattern of the deadlift to progress onto the barbell and lift
much heavier weight. The deadlift can be broken into three phases, the start
position, lowering phase and the upwards phase.
Like the squat, the deadlift is one of the most valuable exercises for gains in both
strength and size. On the surface, the deadlift is one of the simplest lifts in the
sense that the lifter is just picking up a weight from the floor and putting it back
down, but it is much more complex than that. It takes a lot of mobility in the hips as
well as stability in the spine to execute a proper deadlift. Working with a Kettlebell
is a great way to introduce beginners to pulling from the floor as the handle is
much higher off the ground than a dumbbell, and thus it is much easier to get into
a good start position.
The most common form mistake seen with Kettlebell deadlifts is excessive
rounding of the back. By using the handle of the Kettlebell, lifters can really “pull”
themselves down to the ground using their latisimus dorsi, upper back, and hip
flexors while keeping the back flat. The second biggest mistake seen with
beginning dead lifters is that they want to mimic a squatting motion and use too
upright a posture–they try to squat the weight up rather than sit back and pull it
up. One easy way to help the lifter sit back is to make sure that the body is in a
good position at the start. Encourage clients to start off with the Kettlebell
positioned slightly behind them, or at the very least, with the handle of the
Kettlebell in line with their ankles at the start of the pull. This positioning makes it
much more difficult for the lifter to start in a bad position. With the Kettlebell
slightly behind the lifter, the arms must be held tight to the body, which helps to
engage the latisimus dorsi. Also, if the lifter “squats” down, then the arms actually
won’t be able to touch the handle until the lifter reaches back.
Having an athlete work with their back to a wall is a great way to correct a “hip
hinge” problem. The athlete should face away from the wall (about a foot away or
so) and try to get his or her butt to touch the wall by sitting back. Squatting down
will cause the lifter to miss the wall, but the lifter will successfully find the wall if he
or she pushes the hips back. If form does not improve, then the lifter can try using
the elevated KB deadlift as shown below.
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If the lifter cannot reach the Kettlebell due to a lack of hip mobility (rather than a
lack of technique), then the Kettlebell can be placed up on boxes until mobility and
range of motion improves. This exercise is similar to a block pull or rack pull
because it effectively shortens the range of motion, allowing the lifter to stay in
good position within the realistic range.
Kettlebell Deadlift
Start Position:
Stand over the bell(s) so they are
directly below your centre of gravity i.e.
towards the heels. Maintain neutral
spine with the shoulder back and down
and head facing forward. The feet
should be shoulder width apart and
kept flat on the floor.
Lowering phase:
Push the hips back with a neutral spine
and a slight bend in the knee grasp
hold of the bell(s). Keep the chest up
high and remain looking forwards.
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Keep the shoulders back and down
push through the heels until standing
up tall; with hips driving through to full
extension and locking out through the
knees. Contract the glutes when
standing.
Return to the start position and repeat for multiple reps.
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There is one or two slight difference to the traditional deadlift to place more
emphasis into the hamstrings.
Start Position:
Stand over the bell(s) so they are
directly below your centre of gravity i.e.
towards the heels. Maintain neutral
spine with the shoulders back and
down and head facing forward. The
feet should be shoulder width apart
and kept flat on the floor.
Lowering phase:
Push the hips back with a neutral spine
and unlock the knee slightly; grasp
hold of the bell(s). Keep the chest up
high and remain looking forwards.
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Keep the shoulders back and down
push through the heels until standing
up tall; with hips driving through to full
extension and locking out though the
knees. Contract the glutes when
standing. Ensure the movement
comes from the hips and not the back
or knees.
Return to the start position and repeat for multiple reps
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The Kettlebell swing unitises the posterior chain including the glutes, hamstrings,
erector spinae and lower abdominal muscles. The swing can be broken into 4
phases; start position, initial lowering, upward phase and downward phase.
Start Position:
Begin in a standing position with the
feet hip-shoulder width apart. Start by
lifting the bell safely off the floor with
both hands evenly spread across the
handle and rest the bell on the front of
the hips. Ensure the spine and pelvis
are neutral, shoulders are back and
down with the arms relaxed in front
holding the bell. Further still, the
glutes should be squeezed/switched
on; with the chest high.
Initial Lowering:
Lower the bell back and down between
the legs whilst pushing the hips
backwards, limiting the knee bend to
load the posterior chain effectively.
The chest remains facing high with a
slight arch in the lumbar spine.
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In this phase the Kettlebell is propelled
forwards and up to shoulder height.
The glutes initiate the movement to
thrust the hips forwards to full
extension; the knees also extend into a
locked out position. The pelvis remains
neutral with the glutes and abdominals
tight and spine kept tall. The arms
should remain relaxed with the bell
experiencing hang time once at
shoulder height (the bell should feel as
if it’s floating between the transition
from the upwards phase to the
downward phase).
Downward Phase:
As the bell drops down between the
legs, push the hips down slightly and
back as far as possible. Keep the chest
high throughout with a slight bend in
the knees. The hips flex with the torso
almost parallel to the floor
The above 4 phases make up one rep.
Common issues:
 Maintaining a neutral spine
 Experiencing lower back pain
 Too much shoulder and arm movement
 Limited hip and knee extension (tight hips / weak glutes)
 Keeping the head and chest up. Provide external cueing such as showing
the heart to the sky.
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


Client moves straight up and down instead of pushing the hips back as far
as possible and slightly down
Rounding of the back. The client needs to practice flexing from the hips
and distinguish between hip flexion and spinal flexion.
The bell being lowered below the knees on the downward phase. The bell
should be lowered in line with the mid to upper quadriceps region.
Weak posterior chain. The client will tend to perform a squat movement
loading the quadriceps and limiting the activation of the lower back
muscles. A regression to a KB stiff leg deadlift to improve posterior chain
strength and mobility of the hamstrings, glutes and lower back.
Swing Variation
 2 hand swing – 1 bell (beginner, intermediate and advance)
 1 hand swing – 1 or 2 bells. (beginner, intermediate and advance)
 Hand to hand swing – 1 bell (Intermediate and advance)
 2 hand swing (above head)- 1 bell (Intermediate and advance)
 2 hand towel swing – 1 bell (Intermediate and advance)
 Walking swing – 1 bell (Intermediate and advance)
 Rotation swing – 1 bell (Intermediate and advance)
The execution of the swing variations follow the same key coaching points as
discussed above for the 2 hand swing. Follow the logical progression through the
swing variations mastering the 2 handed swing first.
Example of Corrective exercises
 Box Squats
 Vertical jumps
 Hip flexor SMR or stretch and glute activation
 Supine bridge
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The front squat is great for developing the legs and torso.
Two of the biggest problem lifters face when squatting is rounding the lower back
and allowing the weight to go too far forward. Being able to hold the Kettlebell in
front of the body in the goblet position helps combat this problem. The goblet
squat drill reinforces proper position in both the upper back and the hips. Holding
the weight in front makes this movement feel very similar to a front squat in that
the weight pulls the lifter forward and actually produces a more upright posture. If
the lifter bends the spine and rounds the back, there is a very good chance they
will drop the weight or stumble forward. Using goblet squats, lifters learn to brace
their cores and keep their upper backs tight, techniques that are integral in all
variations of squatting.
Another common problem during the squat motion is knees that cave in
excessively, and the goblet position can help correct this as well. When performing
the goblet squat with a narrower stance, the lifter can use their elbows to guide the
knees out in order to stretch the hips and develop proper position of the knees.
Once the lifter can handle some heavier weight in the goblet position, he or she
can start to utilise the double Kettlebell front squat to build even more strength. In
this movement, the lifter can effectively double the working load by using two
bells instead of one. For the double front squat, the lifter assumes the rack position
with the elbows pulled down and in toward the body. This is a really tough exercise
for core as well because there is a lot of weight working to pull the lifter forward
and out of position. Resisting that forward pull really teaches the lifter to brace the
core and maintain good positioning while performing deep squats, and this is a
great exercise for overall leg development and pure strength.
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The kettle bell(s) must be cleaned to
the rack position. Adjust the feet to hip
/ shoulder width apart. Maintain a
neutral spine with the shoulder back
and down and head facing forwards.
Toes should track the knees and the
pelvis in neutral.
Lowering Phase:
Keep the torso tight and upright, push
the hips back and knees forwards. The
hamstrings should meet the calves for
the end lowest position. Maintain a
neutral spine and keep the feet flat.
The elbows will meet the knees and the
bells remain in the racked position with
the hands almost touching.
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Contract the glutes and push through
the feet to full extension of the knees
and hips.
The above three phases is one rep.
Common Issues:
 The heels lift up through the eccentric lowering phases and at the bottom
ROM
 Discomfort felt in the lower back, knees or hips
 Legs collapse in or bow outwards
 Shoulders drop forwards
 Head pokes forwards
Example of Corrective exercises
 Take a wider stance to feet being shoulder width apart and stretch the
calves and hamstrings
 Reduce the range of movement up to the point where the pelvis tucks
under posteriorly
 Stretch the adductor group and strengthen the glutes and abductors if the
legs collapse in
 Stretch the abductors, TFL and IT band and strengthen the adductors if the
legs bow outwards
 Strengthen the upper back, lower erector spinae and inner core unit if the
shoulders drop forwards. Also reduce the bell weight and ensure the rack
position is correct.
 Stretch the SCM and upper trapezius and facilitate the activation of the infra
and supra hyoid by tucking the chin towards the chest and pushing the
tongue to the roof of the mouth.
Front Squat Variation
- Front squat one bell
- Front squat two bells
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The Kettlebell row helps strengthen and stabilise the torso and in particular the
lumbar region. The row also helps to balance any pushing exercises. The row can
be broken into 3 phases which includes the set up stance, the upwards phases and
the lowering phase.
Set up position:
Stand up tall with your feet hip /
shoulder width apart, neutral spine,
hips facing forwards, shoulders back
and down with the chin tucked. Fix
your spine position paying particular
attention to the lumber region (fig 1).
Flex at the hips with the aim to getting
the torso as horizontal as possible
without compromising the neutral
spine. Add a slight natural flex in the
knees as the torso flexes forwards.
Position the kettlebells in between the
feet. Ensure to take a side view and
check a plumb line running through
the hips, shoulders and ears.
Upwards Phase:
Lower the arm(s) down and grasp hold
of the bell(s). Pull the bells up with the
elbows passing the trunk and retracting
the scapula. To target specific muscle
groups you can vary the angel pull. The
closer the arms are kept to the trunk
the latissimus dorsi will be dominant. If
the elbows pull up in a wider position
the mid rhomboid and trapezius will
activate more. Ensure the scapula
retract fully to ensure an effective back
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(If a single arm / one bell is used, the
other arm is kept to the side in a stable
supporting position to maintain the
neutral spine).
Lowering Phase:
Lower the Kettlebell under control,
extending the elbow and returning the
bell to the floor or to repeat for another
rep.
The above three phases is one rep
Common Issues:
 Not enough flexion of the hip
 Not keeping the elbows close to the body
 Not retracting the scapula
Example of Corrective exercises
 Provide external cueing to encourage flexion patterns
 Provide external cueing for elbows close and scapula retracted
Kettlebell Bent Over Row Variations:
 One arm – one bell
 Two arm – two bell
 Narrow pull
 Wide pull
 Split stance
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For this exercise, the lifter should start in a side-lying position and grasp the handle
firmly with the working hand. The free hand should help to guide the working
hand into position at the start of the lift. The one-arm Kettlebell floor press is a
good way to introduce pressing exercises to clients. For more experienced lifters,
this movement can also be a great assistance lift that challenges the core and is a
little easier on the shoulders than traditional bench pressing. As an added benefit,
the unbalanced load also works the core muscles and stabilisers a bit more since
the lifter is only working on one side of the body and will need to adjust on the free
side.
Many new lifters bench press with the elbows out too far, and they often shrug
their shoulders up when pressing as well, which puts the shoulder in a vulnerable
position. Older lifters who have beat up shoulders may find this Kettlebell exercise
more comfortable than a dumbbell floor press because it keeps the elbows closer
to the body and forces a much harder “elbow tuck”, which is much easier on the
shoulders than pressing with the elbows out to the sides. Working with the
Kettlebell is a lot different than working with a barbell or dumbbell in pressing
exercises because the weight sits behind the client’s wrist. This weight actually
pulls the lifter out of position, so if the elbows flare out too much, he or she will
miss the weight or simply have to dump the weight. The Kettlebell actually forces a
much more “elbows tucked” position than a traditional floor press. The elbow
doesn’t necessarily need to be this close to the side in a traditional barbell bench
press or floor press, but this exercise helps to teach the concept of “tucking the
elbows” in the bottom of a bench press, as seen frequently in modern day lifting.
The floor press is also a safer option for beginners; if they do miss a weight or get
into trouble during the lift, the weight will simply drop to the floor. Once lifters are
comfortable with the correct form and set-up for a floor press, they can progress to
the one-arm bench press.
Set up Position:
Lying prone on the floor with the
head and shoulders both relaxed
facing upwards. Ensure to keep a
neutral spine and torso tight. The
feet should be facing forwards,
shoulder width apart, approximately
2 hands distanced away from the sits
bones. The bell is placed level with
the mid chest. Grasp hold of the bell
handle with the bell resting on the
forearm. Try to keep the elbow
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performing the single arm floor press
the non-working arm can help
stabilise; either flat on the floor at 45
degrees to the body or resting across
the body
Upwards Phase:
Press the bell up and slightly
forwards towards the feet until the
elbow is fully extended. Try and
keep bell, wrist, elbow and shoulder
in vertical alignment with fully
extended. The elbow should be kept
close and tucked to the side of the
body at all times. Maintain a neutral
spine with the head, shoulder and
feet on the floor.
Lowering Phase:
Lower the bell under control back to
the start position. Keep the elbow
close and tucked to the body.
The above three phases is one rep
Common Issues:
 Limited ROM
 Over active deltoids and pectorals not fully activated
 Hip flexors become dominant to assist upward phase
 Momentum through torso to assist bells up
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 Develop ROM through a thorough warm up and dynamic stretch
 Encourage client to perform the exercise with good technique and posture
and reduce load accordingly
 Reducing load will take any momentum out of the exercise
Kettlebell Floor Press Variations:
 One arm – one bell
 Two arms – two bells
 Add a rotation from the hips
 Lift feet of floor
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The military press starts from the rack position and strengthens the shoulder
region as well as the upper back and torso. Once the bells are overhead the centre
of gravity shifts upwards and the core muscles stabilise and assist the full
movement. The military press can be broken down into 3 stages.
Start Position:
Rack one or two kettlebells safely from
the floor, in this position of rest the bells
should be comfortable resting on the
forearms and biceps.
Push Phase
Keeping the mid-section fixed, hips in
extension and the glutes firm; push the
bells above the head. The shoulders are
kept back and down with the head
remaining looking forwards. Push the
floor away using the feet to assist a
strong move. The arms are locked out
once the elbow is fully extended. The
arms/biceps should be aligned with the
ears.
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Lower the bell(s) under control and
return back to the rack position. Aim to
lower the bells with the elbows tracking
as close to the body as possible; elbows
to hips.
The above three phases is one rep
Common Issues:
 Lumber spine bends while pressing the bells above head – at this point the
centre of gravity is raised and the body is unstable.
 Shoulders come out of alignment, mainly elevation.
 Back pain may be experienced
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 Ensure the glutes are firm /squeezed for a stable base
 Keep the hips in extension throughout
 Ensure the feet remain panted to the floor
 Ensure shoulders stay back and down, limited ROM and develop ROM
through practice.
Kettle Bell Military Press Variations:
 One arm – one bell
 Two arm – two bell
 Push press
 Floor press on knees
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The Turkish Get Up can be abbreviated to the TGU; a strengthening and stability
exercise for the whole body and in particular the shoulders, torso, legs. The TGU
can be broken down into seven phases. Throughout the full exercise every joint
and muscle in the body is in action.
The Turkish Get Up (TGU) is an excellent full body exercise that incorporates many
challenges into one sequence. This exercise could be described as the definition of
“functional exercise”. Not only can it be considered a strength exercise, considering
you have to hold a load above your head from a lying position to standing, but it
also develops stability, flexibility, balance and co-ordination; addressing motor
skills.
With TGUs, the first word that springs to mind is control. The benefits of this
exercise do not come from how fast you can perform it, but in the ability to
maintain proper form and stability throughout the sequence as you maneuver your
body around and under the weight without compromising your balance or
concentration.
There are several Key Pointers to remember while performing the exercise which I
will list before the teaching points:





Before trying the exercise with a weight, practice with body weight only
Protect your shoulders by keeping the arm strong and locked out,
remembering to use the Lattissimus Dorsi to stabilize the joint.
Maintain eye contact with the kettlebell at all times.
Keeping the Kettlebell stable, you want to move the body under it, rather
than moving the Kettlebell
Maintain full body tension to assist the exercise, THIS includes the glutes
For the purposes of the instruction, we will be holding the Kettlebell on the right
side first.
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Lying on your back with the
Kettlebell to your right side, roll to
face the KB. Hold the KB by the
handle with both hands (left over
right, as the right hand will be
holding the KB). Keeping the KB
Close to the Chest/abdomen, roll on
to your back again; bringing the KB
with you so it ends up on your torso,
still supported by your hands.
Stage 2 – Get Up
Now, keep your left leg straight, but
bend your right knee up so your heel
is close to the glute, but not
touching your right glute, foot and
knee flared out at a 45 degree angle.
Stage 3 – Get Up
Using both hands, press the KB
straight over the shoulder and lock
the arm out. The left arm can now lie
on the ground at a 45 degree angle
to your body.
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Using the bent right leg roll to
opposite side and rise up onto the
left elbow, then the hand, keeping
the left leg on the ground and the
Kettlebell locked in the press. From
here push off the ground using the
left hand, left heel and right foot
until you are like a tripod.
Stage 5 – Get up
Now, maneuver your body under the
Kettlebell by bringing the left leg
under the body until the left knee is
near the left hand.
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Sit up into a lunge using the glutes
for stability and stand up.
The above phases are one rep to a stand position. Lower down to repeat working
back through the stages or lower the bell to the rack position to clean or deadlift
the bell to the floor.
Common Issues:

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


Pulling the Kettlebell from the side without rolling it in – better to treat each
KB as if it weighed 50kg.
Not “punching” the KB forward enough while rolling up onto the opposite
elbow causing the weight to pull you back and the straight leg to lift.
After the straight leg is pulled under the body, you sit down onto your leg –
stay strong and don’t be tempted to take a break here, maintain tension
and momentum and finish the rep.
On the reverse movement, you drop down onto the back knee as you lunge
down – control this!
As you are lowering to the final stage, you fall to the floor – use the lats and
obliques to lower the torso flat on the floor.
Example of Corrective exercises
 Break down the TGU into stages, performing each stage as an exercise itself
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
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Perform glute bridge to encourage hip extension
Perform stretches regularly to lengthen tight muscles
Encourage a balanced programme to strengthen weak muscles
Kettlebell Turkish Get Up (TGU) Variations:
 TGU one Kettlebell – stage 1
 TGU one Kettlebell – stage 2
 TGU one Kettlebell – stage 3
 TGU – vary stage 1, 2 and 3
 TGU one Kettlebell squat stance
 TGU one Kettlebell – no supporting arm
 TGU two Kettlebells
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The Kettlebell Windmill is a great exercise for developing shoulder stability and
flexibility. The shoulder is taken through its full range of motion, while lower back,
core and hamstring flexibility are challenged.
Before attempting this exercise with a kettlebell, it is advisable to try it first without
a weight. As with most exercises, there are different variations of the Windmill, but
this one is the most common.
Set up position:
Clean the Kettlebell into the Rack
position and press above your head.
The arm should be locked straight, and
the shoulder pulled back and down
into the socket.
Upwards Phase:
Turn both feet away from the Kettlebell
at a 45 degree angle. While keeping
the arm locked out at all times, and the
legs straight (but knees unlocked), push
the hip (on the same side as the
Kettlebell) out to the side. The hip is the
main focus of the movement, like a
hinge. Keeping the eyes focused on
the Kettlebell, lower and rotate the
body. The other arm crosses the body
and should end up touching the floor
beside the opposite foot.
29 Tel: 0208 543 1017 Web: www.discovery.uk.com Email: [email protected] Facebook: Discoverylearninguk Twitter: @PT_Courses 30 Tel: 0208 543 1017 Web: www.discovery.uk.com Email: [email protected] Facebook: Discoverylearninguk Twitter: @PT_Courses Lowering Phase:
To reverse the movement and return to
the starting position, squeeze the
glutes to extend the hip, lifting the
body upward. Keep the shoulder
locked into the socket at all times.
The above three phases is one rep
Common Issues:
 Client cannot move between the windmill stages fluidly with good posture
alignment
 Range of movement at the end of the exercise
Example of Corrective exercises
 Break down the windmill into stages (part, part, part, whole learning.
 Develop stretching, using PNF techniques on hamstrings
Kettlebell Windmill Variations:
 Bent Windmill Press
 2 hand anyhow
31 Tel: 0208 543 1017 Web: www.discovery.uk.com Email: [email protected] Facebook: Discoverylearninguk Twitter: @PT_Courses Kettlebell Example Sessions
The aim of this session is to increase muscular endurance and cardiovascular
fitness. The higher rep range, shorter rest times and balanced approach provides a
whole body workout. Each set should take approximately 10 – 13 minutes to
complete or 45 minutes for 3 times through.
Whole Body Approach – Repeat x3
Clean
Front Squat
Dead Lift
Swing
2 Hand Military Press
Bent Over Row
TGU
Bicep Curl
Around the Body
Triceps Extension
12 – 15 REPs
12 – 15 REPs
12 – 15 REPs
60 Seconds
12 – 15 REPs
12 – 15 REPs
6 – 8 REPs
12 – 15 REPs
45 Seconds
12 – 15 REPs
30 – 60 Seconds Rest
30 – 60 Seconds Rest
30 – 60 Seconds Rest
30 – 60 Seconds Rest
30 – 60 Seconds Rest
30 – 60 Seconds Rest
30 – 60 Seconds Rest
30 Seconds
30 Seconds
30 Seconds
Tabata Squat Interval
Interval 1
Interval 2
Interval 3
Interval 4
Interval 5
Interval 6
Interval 7
Interval 8
Front Squat
Front Squat
Front Squat
Front Squat
Front Squat
Front Squat
Front Squat
Front Squat
20 Seconds
20 Seconds
20 Seconds
20 Seconds
20 Seconds
20 Seconds
20 Seconds
20 Seconds
10 Seconds
10 Seconds
10 Seconds
10 Seconds
10 Seconds
10 Seconds
10 Seconds
10 Seconds
32 Tel: 0208 543 1017 Web: www.discovery.uk.com Email: [email protected] Facebook: Discoverylearninguk Twitter: @PT_Courses