Demonstration of Basic Kettlebell Exercises

this is watchmojo.com and I’m Mike
Pellegrini from Kay Belle training
academy and president of the Kipp train
with Mike today we’re going to show you
some basics of kettlebell training the
first exercise we’re going to
demonstrate today is the one-armed one
legged deadlift this is a fundamental
movement which we teach in kettlebells
before we get into the more complex
movements it’s important to do this
exercise to teach the concepts of
grounding breathing and generating
tension in the body so as you see
Sebastian’s got that weight in one arm
he’s lowering the weight very close to
his body and he’s generating ground
forces through his foot up through his
leg and which will propel up to the rest
of his body he’s breathing taking deep
breaths in through his nose on the way
down and little power breaths out on the
top to hold in as much tension as
possible throughout the exercise his
back is nice and flat he’s not rounding
through the upper back and his back leg
is out to counter balance the next
exercise we’re going to demonstrate is
the classic and most popular kettlebell
exercise the kettlebell swing Sebastian
is demonstrating the two-handed swing
which is the first progression of the
swing this movement is often rushed into
we need to understand the basic
principles of grounding tension
generation and breathing before we get
into this movement so make sure you
learn those first as you see he’s
driving that weight up through his hips
the mistake people making this exercise
they think of squatting and lifting with
the shoulders this exercise is driven
entirely from the hips as you see and
the arms are only guiding the weight to
wherever he wants to take it in this
case up to shoulder level now he’s going
to go into a one-armed swing which is
the next progression of the two-handed
swing as you see those hips are driving
that weight up is pushing the ground
away from him and it’s keeping that
power breathing technique to keep
tension in his body now he’s going to go
into the alternating swing a little more
complex requires some coordination and
of course lots of muscle endurance and
power insurance which is really unique
to the kettlebell she’s having a whole
lot of fun doing it too always the next
exercise I’m going to show you is the
more advanced kettlebell exercise and
this exercise is the classic exercise
that comes out of the traditional
kettlebell competitions we’re talking
about the
kettlebell snatch this is a progression
of the swing that one-armed swing except
the difference here is that instead of
having your arm extended out in front of
you you’re going to pull that elbow pull
that arm really close to the body and
carry the weight all the way up remember
again that the driving force here is the
hips take a look
[Music]
I’d like to thank Sebastien over here
for all his efforts and showing us the
proper technique in kettlebell work
thank you very much Sebastian Thanks so
remember kettlebell is one of the
greatest and most functional types of
exercises that you can do but it’s very
important to learn the basic techniques
before you rush in the more complex
movements get trained by a certified
kettlebell instructor