The one and only kettlebell social network
The one and only kettlebell social network
There are many kettlebell squat variations, some vary in stance, and others vary in grip or location of the arm. There are racked squats, overhead squats, a mix between the two, single or double kettlebell, frontal holds, and unilateral squats like the pistol squat. Speed/Tempo/RPM The fastest squat variation is the squat thruster, however, it […]
The kettlebell swing is a kettlebell exercise where the weight moves back and forth suspended or as if suspended from above. There are many variations of the kettlebell swing but some of the most common ones are the Russian swing, Pendulum swing, and Hardstyle swing.
This is a bodyweight exercise that I’ve been playing with to work on flexibility in my forefoot, the metatarsals and phalanges. Rather than stepping back and landing on the bottom of the foot, one would gently position the dorsum of their foot on the ground and gently lunge down. There is a little alternating routine
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A kettlebell clean is an exercise that brings the kettlebell from a position below the hips into a racking position via an explosive fast and clean movement. The most common starting positions are dead from the ground and the racking position. Several different movements can be used to move the weight but the most common
The Swingclean can be performed with one or two kettlebells. When working with one kettlebell, you can also switch after each rep. The switch requires a swing between each Clean unless you perform the Speed Switch. For strength, you would go heavy and do slower and lower reps, slower as in pausing longer in the
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The double-arm hip hinge swing is the easiest variation when it comes to core work as working with one kettlebell and two hands holding on to the weight removes a lot of additional core work that otherwise would have to be done. This is not to say that the double-arm swing does not provide benefits
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This kettlebell swing is a swinging movement performed with a hip hinge and that pattern can be performed at different speeds. The Hardstyle swing is always performed explosively and with maximum effort, all required attributes for the Hardstyle swing are rigid. The freestyle swing can be performed with different attributes. The Russian swing is what
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The single-leg deadlift is an excellent exercise to isolate one side of the gluteals more, however, it adds the complexity of hip stability, which can be good or bad depending on how you look at it. This version of the deadlift can be performed with a straight or bent leg. The straight version requires more flexibility.
Single Kettlebell Single-Leg Deadlift Read More »
