3 Advanced Kettlebell Techniques

Updated: Feb 23, 2021


a man holding two heavy kettlebells about initiate the long cycle

"Not a single sport develops our muscular strength and bodies as well as kettlebell athletics"

Russian magazine Hercules - circa 1913*



In my previous kettlebell tutorials I dedicated the prelude to a discussion on the health and fitness benefits associated with regular kettlebell training. If you missed those tutorials and you are interested to know about those purported benefits, don’t worry! I have in brief summarised them below.


However, if you have read my other tutorials or you’re already clued-up on the many positive health and fitness improvements kettlebell training can confer, feel free to skip straight to the advanced technique tutorials.


Benefits of Kettlebell training

What possible good can a cannonball with a handle protruding from it do for me? This is a fair question and I imagine that many people, on clapping eyes on a kettlebell for the first time, have probably wondered the same thing.



As exercise equipment goes the kettlebell is quite unassuming and it really doesn’t look like a fitness tool at all. I remember the first time I saw a kettlebell, back when I was serving in the Royal Marines, I had no idea what it was for; initially I assumed they were either decadent paper weights or oversized door stops.


But the kettlebell not only is most emphatically a piece of exercise equipment, and a hefty one at that, they can stimulate the body like no other form of exercise that I know of. How do they do this?


Unlike conventional weights, such as dumbbells, barbells or machines, the kettlebell, because of its unique shape, does not align with the body’s centre of mass. By this I mean, when we perform, say, a barbell shoulder press, or a bicep cur, we can get ‘under’ the weight and centre it so as to execute the lift from a stable platform. This we cannot do with a kettlebell because the weight is situated outside of our centre of mass – this is also the case with traditional exercises (two of which will follow shortly).


Why is this a good thing? You may well ask.