I was introduced to kettlebells by my trainer about 6 years ago. It was love at first swing.
As a 40 something Mother, working person, life has a tendency of getting out of control. However, swinging that dense chunk of metal makes me feel powerful! I’m in control of the trajectory of something massive, it requires me to focus on the task at hand, forcing out the lists and worries of the day (bonus item: it does not talk back or wear diapers)!
Six years ago there was not a lot of information about Kettlebell’s here is the States, luckily my library had a copy of Pavel Tsatsouline’s book, “Enter The Kettlebell! Strength Secret of The Soviet Supermen” and I came across Scott Iardella’s podcast.
I was off to the races. I invested in my own kettlebells and attended seminars in order to learn and develop my new workout passion. As my knowledge of kettlebells and the kettlebell community grew, I began to change (for the better if you ask me). Gaining strength began to replace the elusive goal of moving that darn number on a scale. Winning the monthly challenges at my gym fueled my work and I worried less about that weekly “did the scale number go down .5lbs … what if I poop?” goal.
Enter StrongFirst (SFG). The SFG community lead by Pavel Tsatsouline really encapsulated my transition from aesthetic goals to achievement goals. The individuals of StrongFirst regularly display feats of strength and rarely show off the six pack that I assume resides under the sleek black shirt. I idolized these people but never imagined I could be one of them. Or could I?
Flash forward to present day, after a year and a half of rigorous training with my StrongFirst trainer. I was able to pass my certification test to earn the title of SFG I trainer.
With this blog, I hope to share my passion for kettlebells and give all of you a solid starting point for your own journey.
First up is Turkish Get-Up (TGU) which is a fantastic exercise to do with or without the bell. This full body exercise increases stability and overall strength.
Caution must be taken to ramp the weight up slowly, starting with no weight in order to get the movements down.
Usually, I warm up with a naked TGU (without a kettlebell, get your mind out of the gutter). Next, the pink 18lb kettlebell is added. I hate the pink bell not because it’s pink but because it’s the lightest kettlebell in the gym. That being said, I have come to understand and appreciate the need for warming up, giving
your body the signal things are going to get real.
Next, I progress to the 26lb, 30lb and finally the 35lb bell. I have occasionally gotten the 45lb bell up for my Turkish Get Up, but it’s rare and never without a spotter. For most, I seek to perform the lift with both talent and elegance through rigor and precision.
Below are the TGU steps highlighted with the cues Todd gives at each point.
- Initial: A strong Turkish Get Up begins with a deep hand position on the bell, straight wrist, and a packed shoulder.
- To elbow: When you sit up consider pulling your elbow (freehand side) into the ground rather than punching or pushing up with the bell. Keep your eyes on the kettlebell.
- To hand: Keep your shoulder down and packed as much as possible. Avoid the shoulder creeping up towards your ear during the transition.
- Low sweep: Brace hard off the hand that is on the ground. Think about externally rotating it against the ground (even though your hand won’t actually move). The cue will help tighten up the Lats and keep the shoulder packed. This is the scary part for me. I am working to trust my strength as I hold a heavy weight over my head and balance on one hand.
- To kneeling position (before you windshield): Be in a good position to use hips to make it look smooth. If you are too far away and your upper body is parallel to the ground you will lose strength and the move will appear abrupt.
- Windshield to lunge up (finish): Complete the windshield and make sure the shoulder remains packed, rib cage down and abs tight to complete a smooth lunge up. Remember to look straight ahead.
- Down: Reverse the process.
- Overall: Maintain a tightly packed shoulder at all times (bell side) and with the opposing side when making ground contact. Tension should be felt throughout, be fully engaged. No mindless get-ups!
Resources:
StrongFirst Turkish Get Up Basics Video
https://www.youtube.com/watch?v=0bWRPC49-KI
Scott Iardella, SFG II
November 25, 2017 @ 6:07 am
Thanks for guiding…..
November 26, 2017 @ 9:06 pm
I can totally relate and thanks for the laugh about your bathroom habits and the scale 🙂 I may have to give Kettlebells another try. After too many years of chasing small children and trying to stay sane in a stressful job my fitness hasn’t kept up and I have gotten increasingly fluffier. Great inspiration.
November 27, 2017 @ 5:31 am
“Thank you for the kind words I’m glad I could make you smile and inspiring someone is the highest compliment.
I am 47 and a mother of 3 with a full-time job – I want you to know that I get where you are coming from.
Getting your fitness back takes time like anything else worth doing. Invest that time in yourself. You are worth it and it will make you a better Mom, employee, everything in the end. Good Luck!”
November 30, 2017 @ 9:02 am
nice lines and tips . keep it up.. this is really useful stuff. hope for more and more like this.. keep up..cheers
November 30, 2017 @ 9:15 am
Very inspiring .. Will be keeping a lookout for your next post. I exercise for energy to keep up with them lil people of mine. Am also in my 40’s my youngest is 6…kettlebells may be in the future for me too…why not! Thank you for that read i truly enjoyed it.
November 30, 2017 @ 9:43 am
Wow,I wish I could do that workout’ and girl you look amazing!
December 3, 2017 @ 12:31 am
Thank you for all these tips. So inspired now!!
December 3, 2017 @ 6:14 am
I hadn’t heard of StrongFirst, sounds like a good community for getting fit. I’ve got a kettlebell but didn’t really know what exercises to do so your tips are helpful
December 3, 2017 @ 9:31 am
Congrats with your SFG I trainer-Certification ! It’s so nice to see how you’re sharing your passion with other people.
I must say I’ve never used a kettlebell before 😳
December 3, 2017 @ 10:35 am
Yeah, I see those kettlebells at the gym. I often wonder how people use them, and then I think I should try them. Thanks. You’ve given me a push and encouragement to try them out. 🙂
December 4, 2017 @ 1:40 am
A good read, I like the personal story and guidance. I think i’d like the pink kettlebell the most – especially to star off with!
December 4, 2017 @ 1:45 am
My PT has used kettlebell training with me and yes they certainly build strength. I’m 60 and ecourage women of midlife to be fit, fabulous, healthier and happier. Great to see you getting your certification.
December 4, 2017 @ 2:15 pm
Thanks for this post! As a busy working mom, I can totally empathise with life taking over. I’ve often seen kettlebells in the gym and wondered what they were for!
December 5, 2017 @ 10:11 am
Great tips!! very interesting blog post. Congratulations! for your SFG I trainer-Certification!
December 11, 2017 @ 9:47 am
Great tips, i hope to do this in my next workout routine,,thanks for sharing this awesome post
December 11, 2017 @ 12:24 pm
Great tips. Would definitely try it out. Thanks for sharing
December 11, 2017 @ 1:22 pm
Thank you for sharing this tips! I want to try this next time. I salute you all Moms!
December 11, 2017 @ 1:30 pm
Great post a bodybuilder friend of mine used kettlebells tried to show me how to use them! Credit to you very helpful informative post.
December 11, 2017 @ 1:57 pm
wow, thats incredible! Thank you for sharing the story
December 15, 2017 @ 8:35 am
I can relate to this on many levels— especially the number on the scale. Also, I love that you found a book in your library that guided you! I have never done kettlebells, but this gives me an inspiration to try. Awesome!
December 15, 2017 @ 8:43 am
Great tips, haven’t worked out with a kettle bell before but I think I should start.
December 15, 2017 @ 1:14 pm
I never done weightlifting with kettle bells. It looks great workout for all parts of your body. Great tips!
December 15, 2017 @ 2:49 pm
I need to start using these. My arms are getting rather flabby, so these would come in handy.
December 15, 2017 @ 6:10 pm
The Turkish get up is no joke! I’ve almost been working out for a year now – just turned 40 (yay me!) and it does take practice, balance, strength and a lot of confidence! Great job!
December 15, 2017 @ 6:51 pm
I have been wanting to give kettlebells a try for years now. I even pinned workouts that use them exclusively! Hopefully I’ll finally get one and get to working out.
December 16, 2017 @ 5:07 am
Thanks for this article never used before the kettle bells for my workout!
December 16, 2017 @ 5:38 am
Too funny, haha! I never know how to use the kettlebells when I’m in the gym, maybe I’ll pull this up for reference next time I go. Thanks!
December 16, 2017 @ 2:13 pm
Kettlebells are my go – to as well! Really need to work out this holiday season!
December 16, 2017 @ 2:17 pm
I literally JUST thought to myself that I need to get back in the gym so your certification is right on time! I can’t wait to follow along and learn about kettlebells!!
December 16, 2017 @ 3:11 pm
I have heard of kettlebells before but I have never used them, it is interesting to hear you can get some with no weight to help you get the movements going I have mobility issues and perhaps something like that might help with stretching a little?
December 17, 2017 @ 10:36 am
I have seen the Kettelbells and seen people exercising with them at the Gym. They do sound intriguing. Thanks for all the good information here.
December 17, 2017 @ 5:15 pm
I have never heard of kettlebells until now! They look like an amazing way to tone up (which is much needed during this time of the year!).
December 17, 2017 @ 9:49 pm
I’ve seen the kettlebells but honestly, I have never used them, I never even knew how to use them. It seems by your post that it will be a good idea to try them 🙂
December 18, 2017 @ 9:59 am
You look just perfect 😀 I wish I could do such core work out 🙂 Thank you soo much for all the info 🙂
December 18, 2017 @ 3:44 pm
kettle bells are my favourite training tool! they have so much versatility! my favourite thing to do on kettlebells are frog jumps.
December 19, 2017 @ 8:29 am
When I first saw people using the kettle bell in the gym, I was having second thoughts about trying it. Once I tried it, it was amazing to feel your core working. I definitely want to continue to use it.
December 19, 2017 @ 1:58 pm
Love using kettlebells! So many great workouts and it’s a nice changeup from dumbbells.
December 19, 2017 @ 4:00 pm
Hmmm…not that really gym-goer here, but wanting to go back though. I would definitely give this a try once I go back, looks like a great help for my arms. 🙂