Basic moves

• 1). Lie on the floor on the left side with the body lengthened out with the knees slightly bent to do the "Turkish get up." The kettle bell is held in the left hand with the grip in a neutral position. Maintain the vertical position of the arm holding the kettle bell, roll the right hip slightly toward the floor, until the maximum range has been reached. The scapula rises away from the spine. Slowly return to the starting position and the scapula moves down back toward the spine. This exercise promotes the connection of the shoulder to the shoulder blade. Repeat for the right side.
  
  
• 2). Bend down and grip the kettle bell with both hands to do the "two arm kettle bell swing." Take one step forward with both feet. This places the kettle bell behind the heels, which automatically loads the hamstrings. During the lift, the kettle bell rises to the chest and the legs lengthen until the knee joint is almost at a 180 degree angle. Snap the hips forward while squeezing the glutes together. The projected energy of this exercise comes from the hips. Keep the head up and do not let the back hyper extend and overload the lower back area. Return by letting the weight arc down between the knees, dropping into a squatting position. Do not engage the arm muscles during this exercise. The arms are always held straight, pivoting from the shoulders, with the elbows at 180 degrees. Uniform breathing is maintained by exhaling on the lift and inhaling on the return. The feet remain flat on the floor. "The one arm kettle bell swing" is performed by using the same technique as the two arm kettle bell swing, but involving one arm at a time.
  
  
• 3). Squat down and grip the kettle bell with both hands to perform "squats." Let both arms hang with the kettle bell draping in between the knees. Exhale on the lift. Squat down returning the weight to the floor, inhaling on the return.
  
  
• 4). Bring the arm up into the rack position to perform the "clean." This is achieved by bending into a squatting position and gripping the kettle bell in either the right or left hand. Lift the kettle bell pulling it in until the arm rest against the torso and the weight drapes over the shoulder for support. On the return, let the arm holding the ball go back to the floor in a controlled manner. Bend down into a full squatting position while inhaling. During the descent, extend the opposite free hand out in front for balance.
  Carry out the "high pull" by swinging the arm out in front and rising to the standing position. Create weightlessness by snapping the hips. As the kettle bell reaches the shoulder level, pull the weight into the shoulder using the bicep muscle. On the return, send the kettle bell back through the legs. The knees bend to forty-five degree as the kettle bell travels past the heels. This reloads the glutes and the hamstring muscles for the next repetition.
  
  
• 5). Grip the kettle bell, with one hand and take one step forward to load the glutes and the hamstring muscles before executing the "snatch" exercise. The arm is in the lengthened position. Rise up with both feet remaining flat on the floor. Arch the kettle bell up to shoulder position while snapping the hips forward to create weightlessness. Use the bicep muscle to pull the weight into the body. Press the weight upward, directly above the shoulder. Keeping the weight centered above the shoulder avoids injuries.
  
  

Gripping

• 1). Grip the kettle bell handle so that the heel of the palm below the small finger is loaded and the wrist is not bent back. The grip on the handle is parallel to the fist. This is the basic grip for exercising with kettle bells.
  
  
• 2). Holding the handle in the parallel activates the mechanoreceptor. This grip is responsible for recruiting the bicep muscles in the arm while performing any overhead exercise.
  
  
• 3). Movements that incorporate the legs and the ribcage to initiate the move does not need bicep assistants. Place the handle diagonally across the palm of the hand with the weight resting on the wrist. The diagonal grip initiates the triceps in the arm.