Training

Muscle and Motion created a short video showing a skeletal frame with muscles performing the kettlebell swing. If you've ever wondered what is happening inside your body as you perform kettlebell exercises, this video details the effects on your muscles and body. It also illustrates the proper technique of the swing, specifically the importance of keeping your back straight throughout the entire movement.

Last year I had the privilege of interviewing Kettlebell Sport World Championship gold medalist Jordan Tyjeski. Competing in various kettlebell events consisting of 16kg and 20kg weights, her efforts landed her not 1 but 3 gold medals. Now, several months later, that effort and dedication continued to pay off with impressive showings at the Arnold Sports Festival earlier this month in Columbus, Ohio.

There are many videos online that demonstrate the kettlebell swing. If you're like me, you've probably watched several of them to observe proper technique. The majority I've come across, that are performed by certified instructors, show the hip swing variation. However, there were a few that didn't look quite right to me, almost unnatural.

The kettlebell clean is one of the first moves you should learn if you're new to kettlebells. Many popular kettlebell exercises use it as an integral part, usually as the first step of that exercise. The concept is simple enough. Lift the kettlebell from the floor or between your legs with one hand and transition into the rack position. The problem that most popular have when learning the clean is that the movement of this transition causes banging on the wrist and forearm. When done correctly, the floor to rack position movement should seem fluid and seamless.

The kettlebell windmill, which generally refers to the high variant, involves raising the kettlebell overhead as high as you can. Keeping your arm extended upward, you then bend at the hips to touch your toes with your free hand. Compare that to the kettlebell low windmill which essentially switches what hand holds the kettlebell. Both are great exercises but the high windmill is obviously more difficult.

It's the new year and many people have decided to live a healthier lifestyle by following a new year's resolution. Perhaps it's cliché, but with the holiday stress in the rearview mirror, it makes sense to start working towards personal goals. There are no more excuses for finding the time to work on self-improvement. It's the perfect opportunity to start new positive habits for transforming your body.

Below we've listed a few of our own reasons that aren't so apparent. All of these new kettlebell gyms popping up around the country aren't the result of the latest fitness trend. Rather, it's the awareness of kettlebells and the benefits they offer that is finally started to get some recognition.

Coach Mike Daley of Newell Strength offers several points of advice on the correct way to perform the kettlebell swing. For the sake of clarity, any time the term kettlebell swing is generalized, it's typically referring to the Russian style. While we also recognize the benefits of the American swing, there can be no dispute over the fact that the Russian swing reigns king.

The kettlebell suitcase carry almost feels like cheating. You pick it up, hold it, and just walk. Many people probably do this very thing before they begin their workout. You'd think such a simple move would not be very beneficial. However, it certainly is!