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  1. #1

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    Hell yeah! Hell no!

    Starting kettlebell exercises for a noob?

    If I don't get a 35 pounder for my birthday, I'll be picking one up for myself tomorrow. I've done a few exercises with them in a kyokushin dojo I was previously training at, but if I'm going to get into it seriously at home, what would you lot say are the ones that you have to start on? On some searching, I've found that swings are pretty much essential, but that seems to be the only consensus.

    Thoughts?

  2. #2

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    Swing, overhead press, lunge... Anything you can do holding a dumbell you can do with a kettlebell. Those are the ones I do when I get a chance, 'till I learn how to clean and snatch. Get the Kyokushin dojo to teach you how to use 'em.
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  3. #3
    Kentucky Fried Chokin's Avatar
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    Hell yeah! Hell no!
    Swings and get-ups make up the RKC minimum. I recommend the book 'Enter the Kettlebell'. I gives detailed technique long with workouts.

  4. #4

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    My understanding is that swings and get-ups form the basic physical skills needed to do the other excercises without injury.

  5. #5
    Kentucky Fried Chokin's Avatar
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    They are prerequisits for doing more advanced lifts, but are also excellent moves on their own. I've been using kettebells for years and I still do lots of swings and get ups.

  6. #6

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    Bent press, windmill, lateral swings, lateral snatch to lateral clean, etc.

    Then do just about any other exercise you can do with dumbbells.

  7. #7
    Cullion's Avatar
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    Swings and clean & press for anaerobic workout. Getups and windmills to strengthen the core and other stabilzers that are harder to hit with more mainstream lifts.

    Try a little bit of bottom-up pressing for your forearms.
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  8. #8
    Kentucky Fried Chokin's Avatar
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    Quote Originally Posted by Yojimbo1717 View Post
    Bent press, windmill, lateral swings, lateral snatch to lateral clean, etc.

    Then do just about any other exercise you can do with dumbbells.
    I wouldn't recommend bent presses or snatches to noobs. For the bent press, you need to be able to do the side press and windmill first and for snatches, you need to build up the shoulder endurance with getups first. Also, you shouldn't do snatches before you have the technique for cleans down first.

  9. #9
    Kentucky Fried Chokin's Avatar
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    You might want to check out dragondoor.com. They have lots of articles and forums.

  10. #10

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    Quote Originally Posted by Kentucky Fried Chokin View Post
    I wouldn't recommend bent presses or snatches to noobs. For the bent press, you need to be able to do the side press and windmill first and for snatches, you need to build up the shoulder endurance with getups first. Also, you shouldn't do snatches before you have the technique for cleans down first.
    While I should have said 'learn technique first' - that's generally the first thing that should be covered in any weight program and would be excessive to state; having said that - kettlebell cleans and snatches are quite different from their barbell variants; not nearly as technical and not nearly as difficult at lighter weights; the explosive power requirement is vastly different as well. Also, the bent press, snatch, clean, side press, windmill, etc, can all be learned at light weight with relative ease by a healthy individual. Just takes practice.

    With that in mind then, all I really have to say, in regards to my original post:

    Start light and learn technique - but if you aren't doing that in lifting with any motion in general, you're not training smart.

    Oh and have fun.

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