Kettlebell info thread

[5kgLifter]

TGU (Turkish Get Up)

A very good explanatory video.

YouTube - Corrective Strategies - Anatomy of the Turkish Get-up

YouTube - Corrective Strategies - Anatomy of the Turkish Get-up

[5kgLifter]

Iron Cross (aka, The Crucifix)


A great replacement or alternative to side lateral DB raises. I've seen this suggested for therapy, at lower weights to begin with, where people have had shoulder troubles and cannot do lateral raises with DB, because it does not appear to stress the shoulder area in the exact same manner as lateral raises.

YouTube - 40kgs kettlebell iron cross (20 per hand)

YouTube - 40kgs kettlebell iron cross (20 per hand)

[5kgLifter]

The Popcorn Lift


Ideal for two reasons:

Firstly it's great when you don't have enough KB weight in one KB and need to use several to make up the weight load without the need to buy another KB; this also permits the doubling up of say a, 12kg and an 8kg KB (I'm thinking female loads here ) in order to get 20kg in each hand etc, especially if you may only own one at the higher weight of 20kg.

Secondly, it's great for grip training due to the force the handles exert, 3 handles are a lot wider than just handling one alone.

YouTube - Sorinex - Andrew Durniat - Popcorn Kettle Bell Lift

YouTube - Sorinex - Andrew Durniat - Popcorn Kettle Bell Lift

[5kgLifter]

Bottom Up Turkish Get-Up


In addition to the benefits gained from the ordinary, or easier, TGU, this one really fries the forearms due to the grip required to maintain the KB in the upside-down position. It's also wise to start with a lower weight and be very attentive as to what the KB is doing and how your grip feels throughout the movement because if grip gives out the KB will drop.

I should add that the TGU is also a "get up" so there is no requirement to reverse the movement back to the prone position, but many do and it appears to be a standard practice.

YouTube - Dr. Mark Cheng's Bottom-Up "Tactical" Turkish Get-Up

YouTube - Dr. Mark Cheng's Bottom-Up "Tactical" Turkish Get-Up

[5kgLifter]

Buying more KBs

An interesting concept on how to increase weight loads in relation to what size/weight KB to invest in to add more to your current KB workout.

YouTube - How to Upgrade Your Kettlebells| Buy the Right Kettlebell to Improve Your Kettlebell Workouts

YouTube - How to Upgrade Your Kettlebells| Buy the Right Kettlebell to Improve Your Kettlebell Workouts

[5kgLifter]

The Long Cycle (Clean & Press/Clean & Jerk)


An excellent conditioning exercise; this can also be done one arm at a time holding a KB in each hand, leave one in the racked position and alternate left-right for each successive rep.

YouTube - IKSFA Kettlebell sport long cycle 5'(17)24kg.07.04.2010

YouTube - IKSFA Kettlebell sport long cycle 5'(17)24kg.07.04.2010

[5kgLifter]

Selecting KBs (additional info)



Consistency in size of KB and its reasoning; this is not something that occurs across the board but some manufacturers do have a consistent size for their KBs which is something to consider when purchasing, but not a necessity depending on what you plan to use them for. The Pro Grade KB.


Note: Competition KBs, steel KBs normally, are made for the use of one-handed work as in snatches, jerks, so the handles are not very wide and don't generally permit two handed use especially for people with larger hands.

YouTube - Pro Grade vs. Classic Kettlebells | Steve Cotter Workshop Tour

YouTube - Pro Grade vs. Classic Kettlebells | Steve Cotter Workshop Tour

[5kgLifter]

Kettlebell Fundamentals

YouTube - Steve Cotter Talks Kettlebell Fundamental | Steve Cotter Workshop Tour

YouTube - Steve Cotter Talks Kettlebell Fundamental | Steve Cotter Workshop Tour

[Bodybygamma]

YouTube - Master of Sport Ice Chamber Kettlebell Girls

YouTube - Master of Sport Ice Chamber Kettlebell Girls

[Carl1174]

Originally Posted by Bodybygamma

YouTube - Master of Sport Ice Chamber Kettlebell Girls

I like this one

carl.