The parts of the Kettlebell

diagram of Kettle bell

Start Positions

Swing – Feet shoulder width apart with the ‘bell’ in the centre of the stance.  With either two or one hand grip the ‘bell’ with the arm straight out in front of the body.

Dead – The ‘bell’ sits between the feet as before but it is directly under your chin.

Hang – The ‘bell’ is already off the floor in the normal hang position with the legs slightly bent and the ‘bell’ central to you.

Anchored – All the above positionss can be ‘progressed’ by holding another ‘bell’ in the other hand.  The arm is straight throughout and the ‘bell’ doesn’t move.

Methods of Moving

Swing – Arm straight, momentum is gained by powerful hip thrusts and is controlled by the ‘core’ of the body.

Squat – As for swing but the legs bend to assist in catching the bell and stopping its rotation.

Split – As for a conventional Jerk – If the weight is in the left hand then the forward leg should be the right to keep balance.