Master the kettlebell Turkish get up

The Turkish get up (TGU) is a full body functional exercise which is particularly good at developing the core musculature as well as shoulder strength, stability and range.

The TGU is complexed and is often broken down into separate phases, however essentially it is simply standing from a lying position while holding a weight.

The TGU has a massive carry over to general activities of daily living and sports due to the nature of the full body movement pattern and core activation involved and is one of the ultimate in compound exercises

Master the kettlebell snatch

The snatch is a dynamic kettlebell exercise which is considered by many as the ultimate kettlebell exercise.

The snatch is as explosive compound movement which strengthens the posterior chain and shoulder girdle.

The kettlebell snatch carries over to general activities of daily living and sports due to the powerful snapping hip extension involved.

Master the kettlebell high pull

The high pull is a dynamic exercise which focuses on the musculature of the posterior chain. This exercise if a fundamental exercise and should be mastered after the swing and before the snatch

Working the upper back musculature dynamically is valuable for developing upper body endurance, strength or power, which is useful for throwing sports and martial arts.

To avoid shoulder injuries it is important not to perform this exercise in the same way as an upright row -the movement instead comes from the lower body.

Master the kettlebell clean

The clean is a dynamic kettlebell exercise which is an advancement from the single hand swing.

The clean strengthens the posterior chain carries over to general activities of daily living and sports due to the powerful snapping hip extension involved.

It’s also an essential exercise to master for individuals looking to progress to over head exercises such as the shoulder press.

Master the kettlebell shoulder press

The shoulder press is a very effective upper body exercise that specifically works the shoulder through a good range of motion and increases shoulder stability and mobility.

It is essential before using this exercise that you are competent with the kettlebell clean and able to achieve a solid ‘rack’ position as the shoulder press requires a strong foundation and solid setup.

Master the kettlebell goblet squat

The kettlebell goblet squat has all the benefits of a traditional front squat and is a great introductory exercise for beginners to the kettlebell. By holding the kettlebell in a comfortable front position keeps the weight closer to the body and acts as a counter balance making the exercise easier to perform than a traditional back squat.

The goblet squat has a massive carry over to general activities of daily living and sports due to the flexion and extension of both the hip and knee joints.

Master the kettlebell swing

The swing is a dynamic kettlebell exercise which focuses on the posterior chain muscular. This exercise is a fundamental exercise and should be one of the first exercises to learn when starting to use kettlebells.

It’s a great exercise to master which will aid in the development of other exercise techniques, positions and postures. The swing has a strong carry over to the general activities of daily living and sports due to the powerful snapping hip extension involved.

Once the swing has been mastered then individuals can progress to more challenging exercises, such as kettlebell cleans, high pulls and the snatch.

September’s Kettlebell Course

We had a great weekend delivering the Active IQ Level 2 Instructing Kettlebell course. Shaun was the course tutor and took a small but very keen group of learners through their paces during the 2 day course. Individual development with kettlebell proficiency was the key theme to the weekend, with learners developing both their own techniques as well as learning …