They say the elite are elite because they are much better at fundamental movements than everyone else. Fundamental movements are the key to success in training – and even in life. Master the basics and you will achieve the best results. And just like everything else, this rule applies to kettlebells as well.
There are mainly 3 fundamental movements that train the whole-body using kettlebells.
1) Kettlebell Swings:
One of the most powerful kettlebell movements in your arsenal of movements is the kettlebell swing because it works full-body power, extreme fat loss, and an unimaginably high level of cardiovascular endurance and conditioning. Not only this but it is also one of the most fundamental movements of the kettlebell.
The kettlebell swing is one of the best bang for your buck exercises you can do, and it’s the foundation of useful kettlebell training. If results are what you are seeking, then learn to perform this movement the correct way. It will surely pay off.
2) The Turkish Get-up:
If you are looking for an exercise that strengthens your body from top to bottom in every way, this is it. The Turkish get-up is very commonly described as Kalos Sthenos which in the language of Greek means “beautiful strength.” It’s an amazing full-body exercise that requires attention to form and respect for human movement.
For strong shoulders, increased hip and trunk toughness, and improved mobility, the Turkish get-up is a must.
3) The Goblet Squat:
One of the most basic movement patterns is a squat and it has numerous variations to it. The kettlebell goblet squat is one of the many variations. But why is it so important? That is because of our everyday lives we lose our squatting mobility and no other exercise better helps in for improvement than the kettlebell goblet squat. It is another full-body movement that offers great mobility—the potentiality to move seamlessly so that you can safely train with heavier loads—and improved conditioning.
For complete leg strength and development, the barbell squat will always be the king, but the goblet squat makes for a nice addition. Being able to move safely and efficiently is also a must for other kettlebell progressions.
Beginning Your Kettlebell Journey
The best way to learn how to do these challenging movements is to find and work with a certified kettlebell instructor. The kettlebell is an amazing tool, but it’s a tool that requires correct technique and form in order to get results and train in the safest way possible.
Learning how to use the kettlebell properly requires that you have a minimum of at least one session or preferably more with a qualified and certified trainer to assess your skills and help you learn proper technique.