kettlebell swing around head

The Turning Snatch is a complex kettlebell exercise for the entire body.

#strongfirst #sfb #bodyweight #strength #certification #handstandpushup #handstandpushups #bestrongfirst, Essential Details for Proper Swing Grip and the Kettlebell Halo, What You Need to Know About the Lats and Your Front Squat. (This is your starting position.). Muscle Clean/Snatch

Reloadtakes one of historys most successful strength training methodologies and shows you how to customize itand makes it nearly foolproof.

I found this site and decided to try these exercises, but while the slingshot was fine, I cant do the halo even at below 8 kilos!

The entire body forms a straight lineno piking or sagging. When our strongman apprentice finally got to 70100 pounds, his real learning would begin."

Thank you. -

Achieve total body explosive power, ruthless conditioning, and a vice like grip.

Pushup Start in a side forearm plank on your left side, with elbow under shoulder, core engaged, and the kettlebell in your right hand.

Wobbly in the beginning, he would gain confidence with every rep.

Variosports GmbH Eupenerstr. I am here to put an end to this fashion.

Then lower the legs until the arms and legs are fully extended in the starting position. Task: Now get to swingin!

* Build a custom power cycle that matches your rate of adaptationalmost guaranteed to preventundertraining or overtraining.

Stand with feet shoulder-width apart, balancing a bottoms-up kettlebell in each hand at shoulder height. Extend your arms to press the kettlebells toward the ceiling. This also means a bit of attention to detail is needed.

Have you tried the Kettlebell Halo? Stand with feet shoulder-width apart, holding the kettlebell in your left hand. If we draw attention to every detail, then we can overwhelm the student and create paralysis by analysis. If details are ignored, then the student may not get the full benefit from the drill.

The closer you can keep the kettlebell to your neck the more you will work on improving your shoulder mobility.

Learn how to take your workout to the next level with the. Keeping your torso still, extend left arm to press the kettlebell up toward the ceiling. Is it important, and if so should I get the bell down to its minimum 3.6 kilos and keep trying? As an Instructor, I walk the line between seeing all the details and knowing which details to draw attention to for my student. As with most of my articles, these details and tips resulted from working with my own students and from my own teaching at events. Again the Kettlebell should be turned 180 degrees at the back of the neck. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles


Keep head straight.

For the garage gym minimalistincrease your training options with new barbell skills.

But holding the kettlebell with the bottom facing up brings balance and stability into the exercises..


Recently, we have seen a number of students coming to SFG Certifications who clean and swing with their thumbs up. Swinging kettlebells works the posterior chain, including the back, shoulders, legs, and glutes, explains certified personal trainer Kenny Santucci.

FYI: These moves challenge your balance and stability, so you want to go lighter than you normally would with a kettlebell for swings. Choose the right weight.

Want to Work Your Way to a Well-Formed Booty? The exercise Around the Head with the Smashbell trains primarily the rotator cuffs. This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you.

I suppose after Im finished, I can start the program over again. Just flip it on its head. The abs and the glutes are braced.

The stomach and the knees may not touch the deck at any time. App for Android. Kettlebell workouts can be amazing for working your core, shoulders, and back with different movements so long as you pull them off safely.

Here are the 9 best adjustable kettlebells on the market right, When building strength, stamina, and power, theres one exercise that rules them all.

Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago.


A deceptively simple drill of moving the kettlebell around the head, the halo has some key points to be aware of: Remember the kettlebell halo is a drill not a skill. Keeping left elbow close to the side of your body, bend elbow to lift the kettlebell to shoulder height with the bottom facing up. Discover how kettlebells can, Adjustable models give you all the weight increments you need in a single kettlebell. Dont do it if it causes any pain or discomfort. Attendees will learn:

The body is straight and forms a line from the feet to the head. Push through your left heel to stand back up.


Instead of dealing with post-exercise muscle fatigue and soreness by popping an Advil or, worse, just sucking it up try these science-backed tips. A waste of time followed by a crash and burn.

7 Kettlebell Holding Positions You Need to Know, 9 Most Effective Nutrition for Fat Loss Tips.

The feet are no wider than the shoulders. Repeat the exercise in the other direction. Keep these kettlebell safety tips in mind next time youre going bell for leather: Youve got the moves, the safety tips, and the structure.

This is a drill for a lighter load.

Wanna make it harder? The shoulder blades are pulled together. Barbell power to you! Keeping your eyes on the kettlebell, extend left arm straight up.

The spine is neutral.

Lower back down until your elbows are bent at 90 degrees. #passion #dedication If you buy through links on this page, we may earn a small commission. Once you begin practicing the one-arm swing, then the issue of what to do with the free hand promptly arises. - Stoneland @roguefitness @rogueeurope

You can also practice them just by holding a water bottle, tennis ball etc. The Deadlift is a classic exercise for the lower back and the back of the thighs (hamstrings).

If youre not able to hold the kettlebell bottoms-up, hold the handle on the side so the bell is sideways for these moves.. Im excited to get into shape!

StrongFirst Bodyweight Strength Instructor Certification Your shoulders should be roughly perpendicular to the bar.

Kettlebell core exercises, Kettlebell Exercises. StrongFirst Workshop: Bodyweight 301: SFB Ready

You can use the Kettlebell Halo as a simple warm up exercise before starting your kettlebell workout or as anactive recovery movement in between exercises. LEARN ONLINE OR LIVE (all links in the bio):

10. 8. You have a 1min time limit. Tilt the kettlebell. The chest may gently brush the deck, but not bounce off it. The kettlebell exercise Deadlift with one arm is different from normal deadlifts because it trains the deeper muscles in the trunk more intensely. Olympic-style lifts:

161 50933 cologne Germany. Rack them at shoulder height. #strongfirst #strongfirstgermany #strongfirstpoland #wearestrongfirst #schoolofstrength #strengthhasagreaterpurpose #strengthisaskill #bestrongfirst, The wall supported handstand pushup has an excellent carryover to most pressing exercises. Bend right elbow to balance the kettlebell bottom-up with your palm facing forward, wrist directly over elbow, and elbow close to the side of your body. Ab rollers are an oldie but a goodie. It might be time to work mobility work into your routine.). The 2 Most Common Errors in Kettlebell Swing Set-up.

Drive your hips forward to swing the kettlebell.

Slowly lower and return to the starting position.

#dinniestones #dinniestonestraining #dinnies #stonelifting #stonesofstrength #testofstrength #stoneland #strengthtraining #krafttraining #kraftsport #kraftakt #featsofstrength #liftheavy #strengthsports #oldschoolstrength

Keeping left elbow close to the side of your body, bend elbow to raise your fist to your shoulder.

Coming well prepared and confident, I was quite suprised though how much tougher the actual event would be. Keeping right arm still, extend left arm, pushing the kettlebell up toward the ceiling. The exercise Balance Bent Over with the Smashbell not only trains body balance but also the back of the thighs and the stomach muscles. Stand back up, using the momentum to bring left fist to left shoulder while balancing and stabilizing the bottoms-up bell. Keeping abs engaged and torso still, extend left arm to press the kettlebell up toward the ceiling. To keep our freedoms, we must be strong.

Drive hips forward to stand back up as you swing the kettlebell up and overhead, keeping left arm straight the entire time. Before the hike, we need to be in proper position for the hike.

Please shoot me an email Grip it and rip it might be a common saying for golf, deadlifts, and other activities, but in the kettlebell swing it can set you up for issues with calluses and blisters. Have the patience to stay in sync with the rhythmically repetitive nature of the swing.

Thank you for these programs. >


If it feels like youre lifting your arm, refocus on your hips.


> See a certified medical professional for diagnosis. Audibly power breathe on the top of each

Theyre just rocks to anybody else just walking past, but if you know the history, if you know the stories, thats what makes it awesome. Keeping left arm still, send your hips back and bend knees to sit back into your heels, squatting until your thighs are at least parallel to the floor while your chest stays lifted. The Proper Thumb Position in Kettlebell Pulls. Here's a rundown of the 10 best boob workouts for all fitness levels.

Keeping your arms still, step right leg back and bend knees to 90 degrees, with right hip stacked directly over right knee and left knee stacked directly over left ankle. >>> Get the Kindle edition or the PDF edition >>> CLICK THE LINK IN THE BIO! A well performed kettlebell halo can be great for the shoulders and getting ready for a practice session, but missing details like the neutral wrist and the pointing of the kettlebell in the direction can make the halo feel off..

The Smashbell is brought in a circle with the arms around the head in front of the forehead to the other side of the head past the ears and again past the back of the head.

Stand with feet just a bit wider than your hips, with the kettlebell bottom-up in your left hand and left arm extended straight overhead.

The Great Weight Debate: Is Heavier Weight or More Reps Better for You?

This small adjustment allows for a strong grip without the friction and rubbing of the full palm grip.

But intermediate and advanced lifters must take bigger jumps.

Make sure the power comes from your hips rather than your arms your arms should act like a pendulum, carrying momentum from your hips.

Greg lives in Oxford, in the UK, with his wife Lucy.

Establishing the proper grip for swings can help prevent tears and developing callouses that are too thickand this means more swings. Hang Clean/Snatch Repost @strongfirst_poland @sven_rieger @jurastrong Overhead Squat A kettlebell workout for shoulder strength, Swing for Yourself the 11 Best Kettlebells of 2022, The Ultimate Full-Body Kettlebell Workout for Any Fitness Level, More Kettlebell: 15 Killer Benefits of Kettlebell Swings, The 9 Best Adjustable Kettlebells That Wont Take Over Your Entire Home Gym. Rotate the smashbell in the shoulder joint around the head.

The exercise is done the same in both directions.

App for iPhone Tilting the kettlebell toward you also makes this grip detail easier to implement. StrongFirst Kettlebell Fundamentals Online Course > StrongFirst Bodyweight Strength Instructor Certification >

Dead hang on a pullup bar with a mixed grip.

do you recommend a similar grip on the barbell for performing deadlifts?

Burn fat like never before.

LEARN ONLINE OR LIVE (all links in the bio): The devil may be in the details, but the benefits are usually found there, as well.

Video: Siegmund Klein, "Fun with Kettlebells", in: #Strength & #Health, December 1960. Push through your heels to return to a standing position.

#strongfirst #olympiclifting #olifting #weightlifting #barbell #strength #power #bestrongfirst, The Get-Up Your Strongman Mentor

Brett Jones is StrongFirsts Director of Education. So, we walk the line to provide just the right amount of information. Instead, the front face of the handle (the part of the handle facing away from you) should be in the proximal phalanges of the fingers with the calluses not pinched by the handle.

Beginning from the bottom-up position at the start, the kettlebell will tilt and the bottom of the it should point where you are moving it (see video).

Pavel, in: Kettlebell Simple & Sinister: Revised and Updated Edition, 2019 Required fields are marked *.

5. For these exercises, the steps describe a single rep on one side of your body.

This is one repetition. Pavel, in: The Quick and the Dead: Total Training for the Advanced Minimalist

Putting the wind beneath the stones. Thanks so much for these great tips, Brett! On the command Go, pull up with the arms and torso, raising the feet and legs, one leg on either side of the bar, until the heels touch above the bar, with the bar between the legs.

When you add a very small amount of weight to the bar each week you end up dragging out the cycle. Keep wrist directly above shoulder as you raise yourself. I will definitely try again in future with less weight, but also accept that some things are harder than others.

Im working with an SFG instructor and we met recently and he taught me the hip hinge and all the details but my lower back still gets tight and sore , Brandon

Position your fists at shoulder height and elbows close to the sides of your body. Front Squat With its thick handle and offset center of gravity, the kettlebell provides grip benefits not found in more traditional implements.

StrongFirst Workshop: Kettlebell 101: Simple & Sinister > There is so much here for everyone to learn.

#strongfirst #sfl #sflbarbell #sflrocks #reload #powerlifting #ebook #bestrongfirst, StrongFirst O-Lifting And then you overtrain, staying at or near your repetition maximum (RM) for too long, definitely more than three weeks. How do you measure up? Thanks to their explosiveness, with quick accelerations and transitions from hip extension to hip flexion, and their high coordination demands, Olympic-style lifting (also known as weightlifting) has been an athletic development staple since the dawn of the strength and conditioning profession to build quicker more powerful athletes.

But with the encouragement of @nicol.brett, the support of @conemma1, @techmik, @clairellabooth and @tones1966, who joined and supported me on this adventure, as well as the live coaching by @strongfirst_marshall, my teacher, friend, and mentor on this path, I succeeded in putting the wind beneath stones and also holding them for a solid 5 seconds on my second attempt.

You may do your pushups on your palms or fists.

I learned no detail was too small.

Repeat each one on the other side for a balanced workout.

Baby step cycling, e.g., adding five pounds at a time, is still appropriate for raw beginners whose technique is not reliable and who are not yet able to put out a great effort.

So, how can you switch things up to get more out of your favorite horned strength training tool? Chances are, if youve used kettlebells before, you know how to swing em, which, uh, gets a little boring after a while. 1.

And then work your way up from there. Condition: The best way to warm up is by reproducing the same movements used within your workout but with little or no weight.

Keeping your eyes on the kettlebell overhead, bend knees slightly as you reach right hand to the inside of your right foot. Ive just finished the first week, and let me tell ya, I was sore for 2-3 days! The elbows may not flare more than 45 degrees.

#happyindependenceday #independenceday #strongfirst #kipup #armykipup #bestrongfirst, Behold the StrongFirst pushup standard. >>> O-Lifting Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO!

The halo especially works your shoulders, triceps, and upper back and is a great mobility warm up exercise. * Select your perfect assistance exercisesor not to remain a minimalist.

StrongFirst Kettlebell Fundamentals Online Course >

Perform each of the moves below for 1012 reps or a 30-second hold.

A special thank you to Brett and Lydia Nicol, James and Rosemary Splaine @jamesrosemary3747, who organize these events and devote their lives to keep this important part of #ScottishTradition and #strengthhistory alive.

Let me know more below. StrongFirst Bodyweight Fundamentals Online Course >

In doing so, your fingers will be able to wrap around the handle and a solid grip is achieved. To see more posts about prehab/rehab workouts, go here.

StrongFirst Kettlebell Instructor Certification > 4.

The bent press is also a surprisingly powerful lat developer. in other words not overgripping (death gripping) ? Enjoy the details and keep us posted on your progress on the forum.

Shift weight into your left hip while you complete the reach.

This is your starting position.

So far, Im enjoying the exercises and hope they will help me to tone up and loose some weight. LEARN ONLINE OR LIVE (all links in the bio):

The Kettlebell Halo is a great warm up exercise for the shoulder girdle. The skills and strength the apprentice would acquire over the many months of pursuing this noble goal would be far superior to whatever a roomful of personal trainers could have produced during the same timeand no words would have been wasted. Push Press Can depend on grip type (mixed, hook, overhand) and bar placement in the hand/hand size.

Due to its pseudo-machine quality, the HSP is not very tiring, which makes it an excellent choice for easy strength and hypertrophy programs.

I like the fact that I can refer back to the videos of you to make sure Im doing each excersie correctly.

Move the kettlebell around your head, do not move the head to avoid the kettlebell. #strongfirst #strongfirstgermany #bestrongfirst #physicallyfortified #physicalculture #travelscotland, What is Wrong with Baby Steps --

Get your barbell strength blueprint:

Copyright 2022 GB Personal Training Ltd. All rights reserved. The eyes stay looking forward. Reverse the twist and lower the kettlebell back down to the starting position. Its the myth and the history around people like Donald Dinnie and the stones. Hello Deepak, a 12kg should be fine for beginners. What to Do With Your Free Hand During a One-arm Swing.

Military Press

The range of the halo can extend so the kettlebell drops behind the head and down the back to open the shoulders.


Remember you are swinging the kettlebell, not the other way around.

For the athlete or strength coachbuild your athletes with quick lifts.

We give it our best shot.

The Kas glute bridge exercise may not look drastically different from a standard glute bridge, but it is more targeted.

Just like the set-up for any skill, the set-up for the swing is critical.

Press through your heels to lift your hips into a bridge position, with your back and glutes raised off the floor. Shoot a video, post it on Instagram or Facebook, and add tags @strongfirst #strongfirstkipup. The feet point forwards and stand at about shoulder width.

Stay in this bridge position for the entire set.

for now avoid those things that cause symptoms and get cleared by a healthcare provider. This move (the first part of a Turkish get-up) is a great way to build strength and progress to the full move. He is also a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Hinge at your hips and slightly bend knees as you swing the kettlebell between your legs.

As you can see in the video, the proper grip for the kettlebell swing is not a full grip where the handle is in the palm of the hand.

The question of weight vs. reps when it comes to weightlifting is rarely met with a definitive answer.

StrongFirst SFG Kettlebell Level II Manual Combine this with not cutting your backswing short and the force production out of the backswing will also stay in sync.

The circular movement of this exercise helps to increase the mobility in the shoulder area.


Lean back to lie faceup with your knees bent, feet flat on the floor, and arms bent to 90 degrees, while balancing the kettlebells.

9. Your email address will not be published. Hold for 30 seconds, then repeat on the other side.

This may feel like a solid grip, but this placement will pinch the palm at the base of the fingers and result in calluses and blisters.

Ive always had a hard time staying with a program and staying motivated.

#repost Sven Rieger @sven_rieger StrongFirst Certified Team Leader, StrongFirst Certified Elite Instructor, Sinister

This quick kettlebell workout routine is great for beginners and advanced athletes alike. Extend right arm, pressing the kettlebell up toward the ceiling while rotating your palm to the left (to face your feet).

The back of the thighs, shoulder muscles, and the whole body will be primarily trained.

SFG I StrongFirst Kettlebell Instructor Certification Stand with feet shoulder-width apart, holding a kettlebell in your left hand, with right arm extended for balance. But, again, do not go beyond your movement ability.

For the Barbell DL

Extend right arm, pressing the kettlebell toward the ceiling, and hold for 30 seconds.

The upper body bends forward with a straight back.

> Bend elbows to 90 degrees and raise elbows to shoulder height, with the kettlebell bottoms facing up.

Hi, I am a woman who began using an adjustable kettlebell in the summer (swing only). Great verbalization of the these tips sir. #bentpress #tamingthebentpress #kettlebellbentpress #kingoflifts #heavykettlebells #liftheavy #kalossthenos #beautifulstrength #poetryinmotion #kettlebells #kettlebelltraining #strengthtraining #krafttraining #kraftakt #movewithpurpose #oldtimestrength #physicallyfortified #strongertogether #getstrong #iambecauseweare #physicalculture #strengthhistory

This great drill is misleadingly called the kip-upprobably to confuse the enemies, as there is no kipping involved. Thank you for this goldmine of a website! Power Clean/Snatch Watch a video of the Kettlebell Halo in action below:<script src="" async="">.

Thanks a lot for the effort you put into making the tutorials.

It is a perfect postural antidote to hollow position training.

Heres our process. Guiding the arm back to the ribs with the lat(s) and hinging once you are reconnected will keep you in sync during the eccentric portion of the swing.

a strong (Max) grip is likely best

The second option is to hold the kettlebell upside down by the horns, the same holding position as used in a Goblet Squat.

Keep the elbows tucked in and nice and close to the body all the way around the head. StrongFirst Workshop: Bodyweight 101: The Naked Warrior >


Hinge at hips and slightly bend knees as you swing the kettlebell between your legs.

Foundational barbell lift positions on which Olympic-style lifts are built:

* Choose your 2 to 5 lifts to get strong in: Squat, Bench Press, Deadlift, Military Press, Barbell Row.

Keeping left elbow close to the side of your body, bend elbow to raise your fist to your shoulder, balancing the kettlebell with the bottom facing up. Sign up today and power to you!

#strongfirst #kettlebell #snatch #kettlebells #kettlebellsnatch #rop #riteofpassage #bestrong #bestrongfirst, Bent pressing leads to proficiency in all other liftsIn bent pressing every muscle of the body is usedIt requires and develops strength in every part of the body.


It was the culmination of a training process that started in August of 2020, when I first set the goal to lift these famous stones. #strongfirst #sfb #bodyweight #strength #certification #pushup #pushups #bestrongfirst, The Snatch is the Tsar of the kettlebell lifts. Thanks to more muscles working and twice the distance travelled, it accomplishes even more than the esteemed swing. You can choose to either perform one direction for a set time or number of repetitions before changing direction, this creates a better flow, or change direction after every rep. Related: 7 Kettlebell Holding Positions You Need to Know.

Eyes stay looking forward during the whole exercise.

Best wishes to our friends elsewhere. Rest right arm on the floor out to the side and push the kettlebell upward, positioned bottom-up in your left hand. Start seated and grab a kettlebell with each hand.

Roll over prop up kneel victoriously stand up.

Women should start with a 6-kilogram bell and men with an 8-kilogram bell, Santucci suggests.

Kettlebells may look like the simplest piece of equipment in the gym, but they offer a ton of benefits for your body. Bend right elbow to balance the kettlebell bottom-up with your palm facing forward, wrist directly over elbow, and elbow close to the side of your body.

Lie faceup with your right leg extended and left leg bent with foot flat on the floor. It teaches most of all balance, timing, coordination, and endurance (Bob Hoffman, York Barbell) Not to mention exceptional thoracic and shoulder mobility and resilience. >>> O-Lifting Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO!

The two-day StrongFirst O-Lifting seminar applies universal strength principles to Olympic-style barbell lift variations to build greater speed, power, and strength. 20 reps are the gold standard.

The rotation is done exclusively in the shoulder joints.

I would like to know what are your recommendations for the weight to be used for the Halo exercise specially for a beginner. The hips and shoulders descend and ascend at the same rate.

From the pushup plank position on your palms or fists, bend your elbows and lower your entire body, then press back up for 10 repetitions.

Bring the Smashbell with both hands and bent arms behind the head. --

Oh, and one more thing (Im pretty sure that will be my epitaph): You must stay in sync with the kettlebell.

StrongFirst Inc. StrongFirst and the shield are registered trademarks of StrongFirst Inc. A Self-Correcting Drill for a Classic Blunder of the Kettlebell Swing.

The shoulders stay depressedanti-shrugged.

Halos are not for everyone Charlotte. In this article, I will provide some details on how to grip the kettlebell for swings and how to execute the kettlebell halo that can make a difference in your results.