Kettlebell Basics Exercises
The pelvic tilt is an incredibly simple, underrated exercise that is gentle on the body and yields tremendous benefits. The pelvic tilt focuses on awareness rather than maximal contraction, and improves strength, stability, and mobility in the pelvic region. More specifically, the pelvic tilt strengthens and stretches your lower abdominals and low back muscles. Pelvis tilts can be performed in any square or stagger stance, as well as hinge, squat, plank, and hip bridge positions.
Hip Hinge (Single Leg, Bent Knee)
The hip hinge targets your glutes, hamstrings, and core and prepares your body for more advanced Kettlebell Solo exercises. The single leg variation strengthens your body for single leg deadlifts, any exercise that requires more weight on one leg than the other, and freestyle KPP.
Two Hand Deadlift (Bent Knee)
The Two Hand Deadlift is an excellent way to build strength in the glutes, hamstrings, abs, and core. The deadlift is foundational to every other kettlebell movement, as many of them are also loaded hip hinge movements. The Two Hand Deadlift prepares your body for swings, two hand passing, shin circles, thigh circles, hand release drills, flips, tosses, and more advanced deadlift variations.
One Hand Deadlift (Bent Knee)
The One Hand Deadlift is an excellent way to build strength in the glutes, hamstrings, abs, and back. The one hand version places more demand on the core and loaded arm to maintain center position. The One Hand Deadlift prepares your body for swings, one hand passing, shin circles, thigh circles, hand release drills, flips, tosses, and more advanced deadlift variations.
Shin Circle Figure 8 (Neutral Square, Weight Shift)
Shin Circle Figure 8s build buns and thighs with the staying power to ensure that you will last through prolonged bouts of Kettlebell Partner Passing. The weight shift variation challenges the hips through a greater range of motion that develops mobility and strength in the hips and lower back that will lead to success in Kettlebell Partner Passing.
Thigh Circle (Neutral Long Stagger, Static)
Thigh Circles light your buns and thighs on fire, and the isometric hold places a much higher demand on your muscles by increasing their time under tension. Your back and abs will be working hard too! Thigh Circles develop the strength to handle more dynamic loads safely when doing KPP and more advanced forms of Kettlebell Solo training.
Bump Start Swing
The Bump Start Swing is the simplest way for beginners to learn to bump the kettlebell into a swing. The swing strengthens the hamstrings, glutes, back, abs, and arms. It also boosts cardiovascular fitness — while standing in the same spot! The swing is the foundational exercise for hand release drills, flips, and Kettlebell Partner Passing.