In this post, I would like to share a little drill I created for cleaning and racking the kettlebell through the use of unilateral hip extension and the use of a tai chi bow stance. The drill becomes more complex when we consider that the kettlebell is being cleaned on the contralateral arm of the extending hip. In essence, then, we are creating a crossover effect to achieve the technique.

This technique is not meant for the new tai chi student or for those just learning the kettlebell. The practitioner then, should  be already adept on  both disciplines prior to trying this drill.

When working with this drill, it should be kept in mind that the  movement involved takes place on the transverse and sagittal plane. Perhaps a better description would be that the drill covers a horizontal and vertical direction.

As in all Tai Chi practice, this drill emphasizes the movement to emerge from the center toward the periphery. In the case of hip extension, the primary focus should be on the gluteus maximus. From there, the force follows to the hamstrings and finally to the heel. Thus, one should not think about extending the leg at the knee as in kicking.

It should also be understood that the raising of the kettlebell on the opposite hand, is not done by the bicep as when curling a dumbbell. It may be easy to do so when using light kettlebells. But with the heavier ones, this would not be possible and could lead to tendonitis.  The kettlebell is raise or cleaned to a rack position by the force and momentum from the quick hip extension.

I advise anyone trying this drill to first warm up the joints. This is a total body action and all joints should be warmed up prior to practicing. Do not do too many reps in the beginning.

In this video I’m using 26 lbs kettlebells. For me, this is the right weight. It gives me enough resistance to avoid curling the bell with the bicep, and light enough to allow focusing on technique.

Enjoy!

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They look like cannonballs with handles. They come in different “poods”; one pood being 16 kilograms or around 35+ pounds. The “Beast” weighs around 3 poods or 48kg = 106lbs; a real monster. They come from the Highlands of Scotland and a Russian dictionary dating back to 1704 calls them “girya”. We call them “Kettlebells”.

The first time I heard of a Kettlebell, was through a fellow Tai Chi practitioner in Long Island, Mike Pekor. He spoke of them as a powerful tool to develop the much sought-after explosive hip power.

What I have found so far in my studies and practice of Kettlebell training, is that while it does indeed develop powerful hips, so crucial in martial skill, it is also a tool for complete body conditioning and an excellent piece of equipment for rehab in the hands of an experienced therapist.

Most important for me, is that Kettlebells, unlike most equipment found in a gym, are fun to work with. And as long as proper form and technique is employed (kettlebells are not very forgiving when used improperly), the drills that can be created are only limited by the imagination of the athlete.

Kettlebells have gained a great deal of popularity amongst fitness professionals because the tool produces much more than a well sculptured and toned body in their clients; benefits include fat loss, strength, endurance, flexibility, balance and core strength.

Equally important for the trainer, is that kettlebell training skills are transferable. In other words, through the use of kettlebells, a trainer can design a program to improve a boxer’s punch, a golf swing, a backhand in tennis, or a swimmers back stroke. It is no wonder that professional sports teams are now including kettlebells in their training program designs, and sports greats such as Lance Armstrong have crossed trained with kettlebells.

As in Russia’s army, where kettlebells have been a staple of their gyms for years, the United States Armed forces has included kettlebell training and the practice is now popular amongst law enforcement agencies ranging from the CIA to local police gyms.

Hollywood has also taken notice of the bowling balls with a handle. Stallone used them on his last Rocky Balboa film as well as the late Bruce Lee; Jennifer Lopez keeps her assets in good form swinging kettlebells. These are just but a few among the many celebrities who have discovered the cast-iron body shaper.

Working out with kettlebells is not without risk. Unlike dumbells, the kettlebell’s center of gravity is displaced while in use, and although this feature is what makes it an ideal tool for functional strength development, it is also what demands from the user proper body alignments. The reader should also be aware that there are several exercises such as the box squat, that should be learned and practiced prior to swinging kettlebells. This is crucial if benefit from practice is to be realized.

Pavel Tsatsouline, the man who has brought international attention to his homeland’s treasure, the kettlebell, admonishes anyone wishing to incorporate kettlebell training into their regime to first “practice” using the kettlebells. And after a period of practice, then think about “working out” with kettlebells.

Kettlebells are not toys.

Welcome! I’m Fernando Bernall, the creator of the DaoNamics™ Fitness System. I called it DaoNamics™ because it follows a Dynamic Path towards complete body-mind fitness, focusing on general strength and pliability with weight loss as a side effect of training.

There are many drills with kettlebells that not only are demanding, but also are very revealing or diagnostic in nature. The Windmill (WM) along with the Turkish Get Up (TGU), are two of such drills and on this short article I would like to highlight the Windmill. I will also share a little video showing my latest progress in this fabulous drill..

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