FUNDAMENTALS

TRAINING
WITH A

kettlebell
 02 04 06

Table of BENEFITS OF KETTLEBELL TRAINING USING KETTLEBELLS TO R

YOUR FITNESS GOALS
 EACH KETTLEBELL EXERCISES

contents Losing weight

Goblet Squat

Goblet Lunge
Gaining strength
Kettlebell Sumo Deadlift
Building muscle
Kettlebell Swings
Staying fit
Kettlebell Clean

Kettlebell Row

Kettlebell Shoulder Press

01 03 05 Kettlebell Push Jerk

Deck Squat

Windmill

Turkish Get Up

Around the World

A BRIEF HISTORY OF LIMITATIONS OF WORKING OUT WITH
THE KETTLEBELL KETTLEBELL TRAINING KETTLEBELLS: THE BASICS Kettlebell Clean and Jerk

What is kettlebell sport? Safety Kettlebell Snatch

Setting up: How to rack a kettlebell Kettlebell Sumo Pulls

How to grip a kettlebell Adapting Exercises to the Kettlebell

01
There are few training tools as timeless
as the kettlebell. It is, in essence, a
weight with a handle on top. Objects
like that can be found dating back as
far as ancient Greece. However, most
credit Russia as the motherland of
the kettlebell as we know it today.

In Russia, it was at first used as a

counterweight to measure grain
at the market. This was done in
the measurement of “Pood”, which
equals roughly 16 kg (one of today’s
standards in kettlebell sports). In
1704 the word “Girya” (meaning
Handle Bell or Kettlebell in Russian)
was first published in the Russian
Dictionary. Russian kettlebell athletes
are still known as “Gireviks.”

Eventually, in the late 19th century,

Russian sports science started to
strongly encourage Russian athletes
to use kettlebells to improve their
fitness. This marked the beginning of
A Brief History of the country becoming the birthplace

the Kettlebell of kettlebell sport as we know it.

01 A Brief History of the Kettlebell

What is
kettlebell
sport?
The rules of the classic kettlebell sport 1. Biathlon: The athlete performs Belarusian Pavel Tsatsouline is While the kettlebell’s origins seem
are fairly simple. Each participant one 10-minute set of Snatches often credited as making kettlebells to be diverse and complex, there are
is given a set amount of time to and one 10-minute set of popular around the world. Most typically three ways kettlebells are
complete as many repetitions of Jerks. Each repetition has a notably, introducing Russian Special implemented in the athletic realm:
each of the three disciplines as point value and the points of Forces training methods using the
1. As a strength training system
possible. Traditionally, the time the two sets are combined kettlebell to the US. Their emergence
limit was ten minutes, however, for the competition score. officially started with him founding the 2. As a competitive sport
there are events with various time “Russian Kettlebell Challenge” (RKC)
2. Long-Cycle: The athlete 3. As a widespread and highly
limits. If the kettlebell touches the certification in 2001. While there must
performs one 10-minute set functional fitness tool for
ground, the set is over. If the athlete have been other kettlebell athletes
of Clean and Jerks where each the general population
is using a single bell, only one arm traveling the world and teaching the
repetition counts as one point.
switch is permitted during the set. art of using a kettlebell, Tsatsouline’s The benefits of kettlebell training
3. Snatch: One 10-minute set of relentless promotion of kettlebell are now used by people of all walks
Snatches is performed with each training led to the bells finding their of life, from special forces members
repetition counting as one point. place in gyms around the world. to rehab patients. By picking up
your (maybe first?) kettlebell, you’ve
become part of that ever-growing
group of kettlebell athletes.
02
Apart from their complex history, These characteristics make the
what else makes kettlebells special? kettlebell a versatile tool to build
Essentially, the secret lies in their form. strength, power, muscular endurance,
The fact that they are shaped like a cardio, and even flexibility through a
cannonball with a handle has a couple wide array of full-body exercises.
of biomechanical consequences:
As with all training equipment, make
1. The weight’s center of mass is sure to focus on improving the quality
located outside the hand that is of your exercise execution with the
carrying it. This makes it harder to kettlebell first, and maintain that
stabilize, especially for the core, quality of movement throughout
forearm muscles, and depending higher repetitions or set ranges.
on the movement, the shoulder.
If the quality of movement is
2. The handle allows the athlete maintained, progress to a heavier
to swing the weight, making kettlebell and repeat the process.
the kettlebell a unique tool for This is an implementation of
ballistic exercises, i.e., exercises progressive overload, the essential
where the weight is rapidly training principle to ensure your
accelerated and decelerated. progress when training.

Benefits of
Kettlebell Training
03
The form of the kettlebell also has its For example, you might be able to lift
drawbacks: The stabilization demand a specific kettlebell with your legs but
and the large increments between the may not be able to stabilize the bell
weights of kettlebells make it harder to with your arms. This means you will
progress by simply using heavier bells. need to progress your reps, sets, or
exercise variations before you are able
Kettlebells are traditionally progressed
to progress to a heavier kettlebell.
in 4 kg increments, which makes
it more difficult to progress to a If at a certain time, your goal is to
higher weight when compared move more and more weight (like
to a barbell or dumbbell. In some in powerlifting), you might have
cases, you can find kettlebells that to pick up the heavy dumbbells.
progress in smaller increments, And eventually, a barbell, as their
however, most kettlebell programs absolute weight ceiling is almost
are designed to be performed unlimited. However, if your goal is
with a limited range of weights. that unique mix of power, endurance,
and flexibility, the kettlebell may
remain by your side forever.

Limitations of
Kettlebell Training
04
There is a reason the kettlebell wave
has swept across the globe: It is a
versatile training tool that can be used
to attain many different fitness goals.

Losing weight
Traditionally, running and other muscles at the same time as you burn
classic forms of cardiovascular a lot of energy. How? By using them
endurance exercise were promoted for circuit or HIIT style workouts.
as the way to reach the goal of losing
Most traditional kettlebell exercises
weight. However, we now know that
engage many muscles simultaneously,
high-intensity workouts can provide
and by moving more weight
the same results in less time. Keeping
more often (or faster), you will
or even gaining additional muscle
progressively increase your energy
while consuming fewer calories has
expenditure. Of course, this is best
clear health benefits if your goal is to
supported through a healthy diet
reduce your weight by burning fat.
and an overall athletic lifestyle.
The kettlebell will help you to do both:
It offers the opportunity to train your

Using Kettlebells to Reach

Your Fitness Goals
04 Using Kettlebells to
Reach Your Fitness Goals

Gaining strength Building muscle Staying fit

Kettlebells have been used for some While the kettlebell is mostly Consistency is what will allow
very impressive feats of strength. known for its benefits for strength you to stay fit and healthy in the
They are a great tool to build strength and cardiovascular fitness, it can long run. Kettlebells allow for the
in every muscle group and direction. also help you build muscle. same freedom of movement as
They allow for a lot of freedom of dumbbells, but more importantly,
Kettlebells really shine when it comes
movement, especially overhead they can be a lot of fun. With this
to loading compound exercises: By
(historically, the overhead press was one piece of equipment, you can add
pressing one or two bells overhead,
a traditional show of strength before many variations to your training.
deadlifting, cleaning, rowing, and
the advent of bench pressing).
squatting them, you can develop a There are numerous ways to swing,
Because both arms are moved well-rounded muscular physique. squat, press, and row a kettlebell
independently from one another, Kettlebells will allow you to build your without ever letting it rest on the
you will always have to stabilize legs, shoulders, core, and even the floor. The countless possibilities to
them during any kettlebell exercise. muscles of your forearms through a chain different exercises together
You will also build a lot of grip and wide array of full-body exercises. make kettlebell training a very
core strength, especially when engaging and coordinatively
Kettlebells also allow you to do
using ballistic movements such challenging form of fitness training.
most of the famous bodybuilding
as the Kettlebell Swing. Want
isolation exercises like the Biceps While the learning curve might
to become functionally strong?
Curl and Triceps Extension. be a little more challenging for
The kettlebell is here for you.
beginners compared to dumbbells,
kettlebells will allow you to burn
lots of energy while working on
your strength and coordination.
05
Safety
To make sure you get the most using the proper form. Avoid
out of your kettlebell training, bending and straightening your
it is important to follow certain spine while moving weight.
precautions while using them.
Always use a hinging movement
First and foremost, always prioritize from your hips and knees while
movement quality before quantity. bracing your core when picking up
Be mindful of the way you move or putting down a kettlebell. Keep
while you are under load. Especially this in mind no matter if you want to
during ballistic exercises such as the do a lower-body exercise or simply
Kettlebell Swing because there can be want to rack the bell for your upper
quite a bit of kinetic energy at work. body exercises. That way, you’ll keep
your back strong and healthy.
If you are unsure about the quality of
your exercise execution, especially Finally: When you take a break or use
after increasing your weight or reps, multiple kettlebells, make sure to place
don’t hesitate to take a step back any unused kettlebells close to the wall
(i.e., reduce weight or reps again) or another stationary object. This is to
and recheck your technique. avoid tripping over them while doing
other exercises. Be mindful not only of
As with any weightlifting tool,
your lifting technique but also of your
make sure to pick it up in a safe
training environment to stay safe.
and appropriate manner by
Working Out with
Kettlebells: The Basics
05 Working Out with
Kettlebells: The Basics

Setting up: How to Once the kettlebell is up, use this list TIPS:

rack a kettlebell to ensure you’re in the rack position:

Stand straight with a “proud”
1. The elbow of the racking arm is and open chest.
resting on top of your ribcage.
To get your kettlebell into the rack 5 2 Squeeze your glutes and keep
position, you can use either the 2. Your wrist is straight and your core braced to avoid any
4
Kettlebell Clean or a “cheat clean.” pointing toward your chin. pressure on your spine.

The “cheat clean” is a Deadlift where 3. The kettlebell is comfortably 3 To set the kettlebell back down
you put both of your hands on top of resting in the area between from the rack position, simply
1
each other and grasp the handle of the back of the forearm reverse the motion and guide it
the kettlebell. Using the momentum and upper arm. back to the floor using a deadlifting
of standing up with the weight while motion from the hips.
4. The upper corner of the
your second hand helps you to pull
bell’s handle should rest
the kettlebell on top of the forearm of
in the fork between your
your rack arm. Remove your second
index finger and thumb.
hand to finish the racking movement.
5. Keep your thumb close
to your collarbone.
05 Working Out with
Kettlebells: The Basics

How to grip a GOBLET GRIP

kettlebell For exercises that require holding

the kettlebell in a goblet grip, you
can use any of these methods.

1. Holding the side handles

STANDARD ONE-HANDED GRIP
with the bell facing down.
Keep a firm grip, but for some 1.
2. Holding the side handles
exercises like the Snatch, you
with the bell facing up.
will need to allow the bell to
shift slightly in your hand. 3. Holding the bell with the handle
facing down. Some people find
If you feel you are getting tired
this more comfortable as there
or losing your grip, change
is less grip strength needed.
hands or take a break.

2.

3.
06 LOWER BODY

Goblet Squat
Using a kettlebell, you will be able
to strengthen and develop your
lower body while at the same time
mobilizing your joints. Due to its
unique form, holding the kettlebell
in the goblet position will also train
the strength of your core, fingers,
and forearms. This will allow you to
keep your body strong and mobile.

Kettlebell Exercises
06 Kettlebell Exercises

HOW TO: TIPS:

1. Hold on to the kettlebell using 1. Make sure to keep your chest

one of the goblet grips. up and moving at the same
speed as your hips to avoid
2. Keep your core tight and stand
leaning forward or backward.
in a Squat position with your
feet pointing slightly outward. 2. Pick a grip and elbow position
that allows you to squat down
3. Squat down until your hips
without your elbows coming in
are at the same level or
contact with your legs or knees.
just below your knees.

4. Use the power of your legs to

push back up to the starting
position while keeping your heels
in contact with the ground.
06 Kettlebell Exercises

LOWER BODY

HOW TO: TIPS:

Goblet Lunge 1. Hold on to the kettlebell using 1. Keep your front knee in line
one of the goblet grips. with your front foot to avoid
Lunges are an excellent exercise to letting your knee cave in
2. Keep your elbows tucked
strengthen and mobilize your lower during this movement.
in close to the weight.
body in motion. Because you are
2. Keep your core engaged
moving in a stepping pattern, you 3. Use one of your legs to step
to avoid leaning forward or
will work the stabilizing muscles forward into a lunging step.
backward during this exercise.
of your hips, knees, and ankles
4. Move down by bending
simultaneously. Because you are
your knees until your back
holding the kettlebell in front of your
knee touches the floor.
body, you will also train your core
and forearms at the same time. 5. Push yourself back up to the
standing position by pushing
through your front foot.

6. Make sure to alternate legs.

06 Kettlebell Exercises

LOWER BODY

By using a wider stance (i.e., sumo HOW TO: TIPS:

Kettlebell Sumo stance), where your knees are pointing
1. Stand over your kettlebell 1. If you’re struggling to
Deadlift more to the side, you will reduce
the strain on your lower back.
in a wide stance with your get into position, adjust
toes pointing outward. your feet a bit wider.

The Sumo Deadlift is a fundamental 2. Push your hips back while at the 2. Make sure that your knees
movement pattern to safely pick up same time bending your knees follow the path of your toes.
weights off the floor. It will allow you until you can grip the kettlebell.
3. Make sure to keep proper
to train the muscles of your back,
3. Stabilize your spine and core tension to maintain
legs, and even your forearms.
shoulders by engaging your a neutral spine.
core and pulling your shoulders
down away from your ears.

4. Stand up while making sure

your hips and shoulders
rise at the same time.

5. Pull the kettlebell up until your

back, hips, and knees are straight.

6. Squeeze your glutes and

abs at the top to ensure a
full range of motion.
06 Kettlebell Exercises

LOWER BODY

HOW TO:
Kettlebell Swings 1. Start with the kettlebell on
the ground in front of you.
This exercise allows you to train
2. Bend down until you can reach
the power of your hips and legs
your kettlebell with both hands.
while increasing the stability of
your core and back. Because it is, 3. Swing the kettlebell back
in essence, a full-body extension between your legs.
movement, the Kettlebell Swing is a
4. Quickly and explosively straighten
great choice for the general health
your hips as soon as your
of your back, spine, and shoulders.
forearms touch your legs to propel
When done with the proper the kettlebell forwards in an arc.
form and tension, it is also a
5. Extend your hips until your glutes
great choice for conditioning
are fully tightened and the bell
and high-intensity intervals.
floats briefly around your eye level.

6. Let the kettlebell fall until your

forearms are nearly touching your TIPS:
legs before you push your hips
1. Brace your core and pull
back into the starting position.
your shoulders away from
your ears to make sure that
your back is protected.

2. This should be a hinging

motion, so make sure to
mostly bend at your hips.
06 Kettlebell Exercises

LOWER BODY

HOW TO:
Kettlebell Clean 1. Start with the kettlebell on 5. Once the bell is at about hip
the ground in front of you. height, keep the bell close to
The Kettlebell Clean can be used to you by bending your arm, while
2. Bend down until you can
rack the weight for another exercise at the same time keeping your
reach your kettlebell with
such as a Kettlebell Shoulder Press elbow close to your body.
your working hand.
or as a stand-alone exercise to
6. Quickly move underneath
train your hips, arms, and core. 3. Swing the kettlebell back
the kettlebell to catch it
between your legs.
in the rack position.
4. Quickly and explosively straighten
7. Let the kettlebell fall until your
your hips as soon as your forearm
forearm is nearly touching your
touches your leg to propel the
leg before you push your hips
kettlebell forwards in an arc.
back into the starting position.
06 Kettlebell Exercises

TIPS:

1. Straighten your non-working

arm out to the side to
help with balance.

2. If you find yourself pulling hard

with the force of your arms,
generate more momentum
through the swing motion. If
you feel the kettlebell falling too
hard onto your forearm, use less
force in your swing motion.

3. Allow your wrist to rotate slightly

outward during the upward
motion to comfortably receive
the weight in the rack position.
06 Kettlebell Exercises

UPPER BODY

HOW TO: TIPS:

Kettlebell Row 1. Adopt a staggered stance so that 1. Move your elbow up in a straight
the foot on your working arm line by imagining you want to
Rowing a kettlebell is one of the is positioned slightly behind. touch your elbow to the ceiling.
best ways to strengthen and build
2. Bend down at the hips 2. Pull the kettlebell explosively
your back, shoulders, and biceps.
while stabilizing yourself on the way up but lower
Because the kettlebell allows for a
with your opposite hand it in a slow and controlled
lot of unrestricted movement, it is a
on your opposite knee. manner on the way down.
great exercise to improve the health
of your back and shoulders. Doing it 3. Brace your core and keep
bent over and in a full range of motion your back stable.
will also train your lower back.
4. Pick up the kettlebell with
your working hand.

5. Row the kettlebell up until your

hand touches your chest.

6. Slowly lower the weight

until your arm is straight
again and the bottom of the
kettlebell touches the floor.
06 Kettlebell Exercises

LOWER BODY

HOW TO:
Kettlebell 1. Start with the kettlebell
Shoulder Press in the rack position.

2. Brace your core and flex the

The Shoulder Press is a great muscles of your glutes and quads.
exercise to build your shoulders,
3. Press the kettlebell
triceps, and upper trapezius. The
towards the ceiling.
kettlebell allows a lot of freedom of
movement, making it a great tool 4. Let the kettlebell rotate freely
for shoulder health and stability. while pressing it up so that it
is parallel to your shoulders
in the overhead position.

5. Make sure to fully straighten your

arm before slowly bringing the
kettlebell back to the rack position.

TIP:

Hold your opposite arm out

to the side for balance.
06 Kettlebell Exercises

LOWER BODY

6. Stand up fully to complete the lift.

Kettlebell 7. Bring the kettlebell back
Push Jerk down to the rack position.

This is an explosive exercise that will

TIPS:
combine the strength of your lower
and upper body while improving 1. Use the momentum from
coordination and stability. your legs to initiate the
movement of the kettlebell.

2. Once the kettlebell is moving

HOW TO:
upward, press it up with your arm.
1. Start with the kettlebell
3. Bend your knees again to help
in the rack position.
get your body get in an optimal
2. Slightly bend your knees into position under the kettlebell.
a quarter squat position.

3. Explosively straighten your

legs to accelerate the weight.

4. Push the weight up and straighten

your arm toward the sky.

5. Catch the kettlebell in an

overhead position while
slightly bending your legs
into another quarter squat.
06 Kettlebell Exercises

CORE

HOW TO:
Deck Squat 1. Hold a kettlebell using
the goblet grip.
This is a great exercise to train
2. Keep your elbows tucked
your core as well as your legs
in close to the weight.
and grip strength. Essentially, it
is a Standup that is loaded with 3. Go into a deep squat position
a kettlebell and will allow you to and then allow yourself to
move progressively more weight. roll back onto the mat.

4. Use the momentum of your sitting

motion to rock back until your
shoulders are touching the mat
and your hips are off the floor.

5. Bring the kettlebell over your head

to touch the floor behind you.

6. Reverse the rocking motion to

generate momentum and stand
fully upright to complete your rep.
06 Kettlebell Exercises

TIPS:

1. Tuck your knees in toward

your body when rocking
in both directions.

2. Use the kettlebell to help

you initiate the movement
forward to stand up.

3. If you are struggling to stand

up, extend the kettlebell
out in front of you.
06 Kettlebell Exercises

CORE

HOW TO: TIPS:

Windmill 1. Bring the kettlebell to an overhead 1. Your weight should be mostly on
position either by cleaning and the leg that is supporting your hip.
This exercise will help to mobilize pressing or snatching it.
2. Keep your back straight
your back, shoulders, and hamstrings
2. Stand with your feet wider throughout the movement.
while training your core muscles and
than shoulder-width apart.
shoulder stability at the same time. 3. Strive to keep both legs
3. Slightly shift your hips toward the straight throughout the
side that is holding the kettlebell. movement, however, you can
bend your knees slightly as
4. Move your non-working arm
you reach down if needed.
down your other leg while always
looking at the kettlebell.

5. Move down as far as you can

while safely stabilizing the
weight until you feel a slight
stretch in your hamstring.

6. To complete the rep, simply

reverse the movement until you
are standing straight again.
06 Kettlebell Exercises

CORE

HOW TO: 2. Press with the elbow of your

Turkish Get Up 1. Start by lying down on your back
non-working arm so that your
shoulders come off the floor.
with the working arm holding the
The Turkish Get Up will teach you to kettlebell straight above you. 3. Press with the hand of your
create stability through your core from The leg of the same side is bent non-working arm so that
to floor up to the standing position with the foot flat on the floor while your elbow is off the floor.
while helping you build strong and the opposite leg is straight and
stable shoulders at the same time. resting on the floor.
The non-working arm is flat
on the floor at a 45-degree
angle to your body.
06 Kettlebell Exercises

4. Lift your hips as high as possible.

5. Bring your straight leg back

and underneath your body
into a kneeling position.

6. Shift the weight of your torso from

your supporting arm so that you
are in an upright kneeling position.

7. Stand up and bring both

of your feet together.

8. Reverse all of the steps to get

back to the starting position
and complete the repetition.

TIPS:

1. Ensure that the kettlebell

stays vertical above your
shoulder while moving by
keeping your eyes fixed on it.

2. It can be helpful to slightly

pause at each of the different
stages. Do not rush through
the steps of this exercise.
06 Kettlebell Exercises

CORE

HOW TO:
Around the World 1. Start with the kettlebell in
both hands in front of you and
This is a dynamic core exercise that your arms fully extended.
will force your muscles to resist the
2. Let go with one hand and swing
pull of the swinging kettlebell as it
the kettlebell around your
moves around your body. The muscles
back in a controlled manner.
of your core, as well as your shoulders,
will react to the momentum of the 3. Move the kettlebell around
bell, helping you improve the overall your body in a continuous
stability of your core and upper body. movement by passing it from
one hand to the other, both
in front and behind you.

4. To finish the set, bring the

kettlebell to a halt in front of
you, using both of your hands.

TIP:

Keep the momentum going and do not

stop until you are ready to end the set.
06 Kettlebell Exercises

FULL BODY

HOW TO DO:
Kettlebell Clean 1. Start with the kettlebell on
and Jerk the ground in front of you.

2. Bend down until you can

The Clean and Jerk consists of multiple reach your kettlebell with
explosive movements, which will allow your working hand.
you to move even heavier kettlebells
3. Swing the kettlebell back
over your head. This will train the
between your legs.
power of your legs as well as the
stability of your upper body. It is also a 4. Quickly and explosively straighten
great way to improve the coordination your hips as soon as your forearm
between your upper and lower limbs. touches your leg to propel the
kettlebell forward in an arc.

5. Once the kettlebell is at about

hip height, keep the bell close
to you by bending your arm,
while at the same time keeping
your elbow close to your body.
06 Kettlebell Exercises

6. Quickly move underneath TIPS:

the kettlebell to catch it
1. Keep your non-working
in the rack position.
arm straight out to the side
7. Bend your knees slightly, then to help with balance.
explosively straighten your legs
2. Allow your wrist to rotate slightly
to accelerate the weight.
outward during the upward
8. Push the weight up and straighten motion to comfortably receive
your arm toward the sky. the weight in the rack position.

9. Catch the kettlebell in an 3. Use the momentum from your

overhead position while legs to initiate the movement
slightly bending your legs of the kettlebell before
into another quarter squat. pressing up with your arm.

10. Stand up fully to complete the lift.

11. Bring the kettlebell back down

to the rack position, then let
it swing between your legs to
start the next repetition.
06 Kettlebell Exercises

FULL BODY

HOW TO:
Kettlebell Snatch 1. Start with the kettlebell on 6. Keep the bell close to you
the ground in front of you. by slightly bending your
The Snatch is a powerful full-body arm, while at the same time
2. Bend down until you can reach the
exercise, using the full strength of bringing the elbow high.
kettlebell with your working hand.
your lower and upper body in an
7. Catch the kettlebell in an
explosive movement. In essence, 3. Swing the kettlebell back
overhead position while
it is a powerful swing that extends between your legs.
slightly bending your legs.
beyond the height of your head.
4. Quickly and explosively straighten
8. Stand up straight to
This will increase the power of your hips as soon as your forearm
complete the repetition.
your legs as well as the stability of touches your leg to propel the
your upper body, especially your kettlebell forward in an arc. 9. Swing the kettlebell back
shoulder. It is also a great way to down between your legs to
5. Once the bell is at about hip
improve the coordination between initiate the next repetition.
height, maintain the upward
your upper and lower limbs.
momentum of the kettlebell
by shrugging your shoulder.
06 Kettlebell Exercises

TIPS:

1. Keep the arm slightly bent

during the upward movement
and extend the arm only once
the bell is above your head.

2. Your palm should be facing inward

during the lower position, and
outward in the overhead position.

3. Imagine punching through the

kettlebell as you catch it in the
overhead position to keep it from
striking the back of your forearm.
06 Kettlebell Exercises

FULL BODY

HOW TO:
Kettlebell 1. Stand over your kettlebell in
Sumo Pulls a wide stance with your toes
pointing slightly outward.

The Sumo Pull is a dynamic pulling 2. Push your hips back while at the
exercise that combines the power of same time bending your knees
your legs with the pulling strength of until you can grip the kettlebell.
your upper body. It provides a great
3. Stabilize your spine and
mix of explosive force development
shoulders by engaging your
and shoulder motion to provide a great
core and pulling your shoulders
stimulus to train your whole body in
down away from your ears.
extension. This also makes it a great
choice for general health purposes. 4. Swing the kettlebell back
between your legs.
TIPS:
5. Stand up while swinging
the kettlebell explosively 1. Keep your back straight
with your hips. throughout the movement.

6. Pull the kettlebell up to your 2. This should be more of a

chest by bending the elbows. hinging motion, make sure
to bend at your hips.
7. Let the kettlebell fall until your
forearms are nearly touching your 3. Once the weight is moving
legs before you push your hips upward, pull the weight
back into the starting position. with your arms.
06 Kettlebell Exercises

Adapting Exercises 1. Use it as a counterweight for

to the Kettlebell your Shrimp Squats or Pistol

Squats to help with balance.

2. Work towards Archer Pushups or

The kettlebell is also a great
One-Handed Pushups by using
augmentation to many other
the kettlebell to elevate one side
popular exercises:
and shift the focus to one arm.

3. Use a kettlebell to load your

splits or Cossack Squats
for a deeper stretch.
06 Kettlebell Exercises

Make sure to use the kettlebell

to augment your exercises in a
way that allows you to get the
most out of your training.
06 Kettlebell Exercises

Challenge
yourself
Ready to grab your kettlebell and
go up against the clock? Go to
the Explore tab in the Freeletics
App to find time-based workouts
that require a kettlebell.

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c/o Design Offices
München GmbH,
Einsteinstraße 174,
81677 Munich,
Germany

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