Kettlebell Tutorial: One Arm Swing
by Mayachela (Maya) Garcia, IC Kettlebell Team • May 14th, 2009 • Category: Gym+Training, Kettlebell, Videos+TutorialsInterested in learning to lift kettlebells? I know some women feel intimidated by the idea of swinging a metal ball between their legs and over their heads in the pursuit of fitness. Recent images in the media have helped to soften the masculine facade, but if you’re like me, those YouTube videos of female lifters using kettlebells while barefoot or in a bikini on the beach probably creep you out a bit too. Luckily, all serious kettlebell lifters I know are always fully clothed and always wear shoes! In fact our shoes are specially designed for weightlifting movements which involve the powerful initiation of force from the ground so they’re a vital piece of equipment for us. If you’re just starting out however, the only fancy thing I recommend purchasing is a light competition grade kettlebell (note: the thick-handled black kettlebells popularized in the US are NOT conducive for technique based kettlebell lifting) and a set of handy wrist wraps for padding and friction. Ace bandages are the least expensive option here and they work fine too. Beyond that, just wear comfortable clothes and your stiffest pair of sneakers.
It’s vital that you first learn some of the technical aspects of kettlebell lifting in order to safely begin your program. In this exclusive instructional series for Athleta Chi, the first foundational movement we’ll cover is the one-handed Kettlebell Swing. It’s a powerful compound movement that involves total body integration. Every muscle along the torso and legs are recruited for maximum output under load, which also makes it one of the most effective ways to strengthen our bodies from top to bottom. In addition, the aerobic nature in which the tool is used (i.e. high repetitions over extended periods of time without setting the bell down) maximizes fat loss. So if you’re worried about a weightlifting sport giving you bulky man-muscles, or working against your weight loss efforts, fear not ladies! Remember that I personally lost over 40 pounds using kettlebells this way. After getting your feet wet here however, we highly suggest finding a qualified instructor in your area to take your kettlebell training to the next level.
We created a short instructional video to help our visual learners get started and also to capture the three dimensional aspect of the Kettlebell Swing. Pay special attention to the elegance and grace of the movement pattern as demonstrated by ICKB competitor and candidate for Master of Sport, Jessica Dibiase. Just don’t be fooled into thinking kettlebell lifting is easy to master based on what you see in the video. On that note, try not to get frustrated if it feels awkward at first. Coordination is a big part of the equation and it takes time for your nervous system to adapt to new movement patterns. Practice makes perfect! …and as always, be sure to end your weightlifting regimen with pre-rehabilitative joint mobility and flexibility work. We’ve found that Yoga is a wonderful addition to kettlebell lifting.
Jessica Dibiase Demonstrates the One Arm Swing
MAYACHELA (MAYA) GARCIA is a mother and co-founder of Ice Chamber, a unique athletic training facility in Albany, CA. Her area of expertise is getting women (especially moms) in top shape utilizing kettlebells, bodyweight movements, weightlifting, and their natural environment... {more»}
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Truly one of the most promising young women in the sport of Kettlebells. I am amazed and dazzled by the acumen of this wonderful and talented athlete.
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Jess is an inspiration to all of us that train in the sport of kettlebell lifting!
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Thank you Ice Chamber crew, I’m loving what you do!!!!
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I recently started kettlebell lifting classes at the IC and am loving it! Coach Steven and the ICKB girls are amazing teachers. KB is so much more fun and dynamic than traditional weight lifting, and very easy to do at home with only a small investment in equipment that doesn’t take up an entire room.
Watching the videos here on the chi and on the Ice Chamber blog really helped me establish a foundation for the form (at least in my head) even before I ever lifted a bell. But Maya is right — developing form like Jessica’s takes practice and patience.
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Beautiful instruction Jess!
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Great video Jess.
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Wonderful video Jess! As a kettlebell enthusiast it is wonderful to see a video which makes this phenomenal sport accessible to even more people. I look forward to part two!
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This is great! Do you know of ant kettlebell trainers in St Paul MN?
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Great video Jess and Article Maya. Well Done
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Thank you for the awesome feedback everyone. Michelle, you’re doing great in class! Chris, I’m working on finding you some referrals… please email me: maya@icechamber.com
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Chris,
Inner Strength Fitness offers classes in Uptown and on Grand Ave in St Paul. I haven’t personally taken a class, but a friend of mine has and loves it! They’re a great studio – small and really personal so it might be a good place to get started.
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Thanks for all of the great comments. Steve, Maya and I really enjoyed making the video and are looking forward to making more. It has been fantastic having you in class Michelle keep up the great work!
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Jess, you’re a natural! Fantastic video with great presence and clear instruction. Congrats.
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Take a look at the DVD’s by Sarah Lurie from Iron Core Kettlebell in San Diego. She has great teaching skills & her basic DVD is included in each Kettlebell sold by GoFit. I found mine at Sport Chalet but they’re also at Big 5, Dick’s & even Target. I love the colors of the kettlebells & I started with a 7lb. I’ve progressed to a 10lb & then a 15lb & can’t wait to move on. This is the best workout I’ve ever had & it’s FUN!
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Kettlebell training is the ultimate exercise (cardio, strength, endurance & flexibility) and you will see results quickly and efficiently. I have been training with KBs for a year now and I am hooked. My fitness, tone and overall strength has increased 10 fold and I have seen results in my tennis game and anything else I do. KBs rock!!! If anyone is in the Boston, MA area, check out Punch Gym in Newton (just google it). Punch Gym is the absolute best in the area.
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Great video
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Kettlebells are a terrific way to get in-shape quickly while building strength and endurance. I have 5 lb. and 10 lb. kettlebells I like using very much for beginners. I agree, high-reps (for me, 25 and up) bolsters fat loss and gets you strikingly lean to boot. And, it’s amazingly fun to do.
Jessica, you’re a real natural! Your form is remarkable!! Congrats!! Can’t wait to view the next video!!
Thank you Maya for your beautifully written article which is wonderfully informative and descript. :)
~Catherine
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