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  1. Neo Sigma is offline

    Senior Member

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    Oct 2008
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    Posted On:
    6/12/2009 6:42pm


     Style: Muay Thai

    --
    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. socratic is offline

    How do elenchus?

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    Australia
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    Posted On:
    6/12/2009 6:51pm


     Style: gah, transition again

    --
    Hell yeah! Hell no!
    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.
    Lord Krishna said: I am terrible time the destroyer of all beings in all worlds, engaged to destroy all beings in this world; Of those heroic soldiers presently situated in the opposing army, even without you none will be spared.
    Bhagavad Gita 11:32
  3. Kentucky Fried Chokin is offline
    Kentucky Fried Chokin's Avatar

    Portrait of a BJJer as a Young Man

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    Posted On:
    6/12/2009 7:30pm

    Join us... or die
     Style: BJJ

    --
    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. selfcritical is offline

    Senior Member

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    austin, tx
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    Posted On:
    6/13/2009 12:04am


     Style: Pekiti, ARMA, other stuff

    --
    Hell yeah! Hell no!
    My understanding is that swings and get-ups form the basic physical skills needed to do the other excercises without injury.
  5. Kentucky Fried Chokin is offline
    Kentucky Fried Chokin's Avatar

    Portrait of a BJJer as a Young Man

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    Posted On:
    6/13/2009 12:15am

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    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. Yojimbo1717 is offline

    Registered Member

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    Dec 2007
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    Sacramento, CA
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    Posted On:
    6/14/2009 12:33am


     Style: Grappling & Lifting

    --
    Hell yeah! Hell no!
    Bent press, windmill, lateral swings, lateral snatch to lateral clean, etc.

    Then do just about any other exercise you can do with dumbbells.
  7. Cullion is offline
    Cullion's Avatar

    Everybody was Kung Fu fighting

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    Mar 2005
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    Oxford, UK
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    Posted On:
    6/20/2009 4:09pm

    supporting member
     Style: Tai Chi

    --
    Hell yeah! Hell no!
    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. Kentucky Fried Chokin is offline
    Kentucky Fried Chokin's Avatar

    Portrait of a BJJer as a Young Man

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    Posted On:
    6/20/2009 6:25pm

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    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. Kentucky Fried Chokin is offline
    Kentucky Fried Chokin's Avatar

    Portrait of a BJJer as a Young Man

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    Posted On:
    6/20/2009 6:26pm

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    You might want to check out dragondoor.com. They have lots of articles and forums.
  10. Yojimbo1717 is offline

    Registered Member

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    Posted On:
    6/21/2009 1:20am


     Style: Grappling & Lifting

    --
    Hell yeah! Hell no!
    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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