Kettlebell Training

SSCT Kettlebell Tutorials

SSCT Kettlebell basics 1

Basic 1 includes:

Front Swing:
Two-Hand:
– Keep you back straight and abs tight
– Point your knees and toes to the same direction
– Push your hips forward to generate swing (KB bottom is pointing forward)
– Don`t lift the KB with your arms only (KB bottom is pointing down = Wrong!)
– Don´t squeeze the handle too much

One-Hand:
– Lead with your thumb when swinging backwards
– Keep you back straight and abs tight
– Push your hips forward to generate swing
– Follow the movement with your free hand
– Don´t squeeze too much

Front swing squat:
– Do normal front swing with two hands
– Perform a squat when the KB is in the front
– Keep a good posture and balance all times

Half moon / Swipe healer:
– Keep your core tight
– Generate the movement from your hips
– Keep the KB close to the body for lighter and faster exercise
– For heavier and slower exercise keep the KB further from your body

SSCT Kettlebell basics 2

Basic 2 includes:

Squat:
– Keep your back straight and heels on the ground
– Keep your center of balance on your heels and lateral side of the feet
– Push your knees forward and out, sit down between your legs
– Keep your elbows next to your body

Lunge:
– Keep the KB upside down close to your body
– Keep your back straight
– Make sure that your back leg, hips and knee stays in same line

BPT:
– Keep your elbows next to your body
– Don´t let your elbows spread out in the triceps push
– Keep your core tight through the whole movement

8-Ball (Eight):
– Stand in a narrow stance
– Keep you back straight
– Form 8-ball motion moving the KB
– Keep the KB close and your core tight all the time

Thruster:
– Stand in a shoulder wide stance
– Combine squat and push press in one flowing motion
– Keep your core tight through the whole movement

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