To summarize:

• Switch hands on the way up so that if you fumble, kettlebell falls away from you
• Rotate kettlebell so that your thumb is facing up. This way your hand is out of the way and makes it easy to switch hands.

This technique is perfect for doing hand switches safely while practicing kettlebell swings, snatches or single arm long cycle jerks.

While in competition, however, more advanced methods are used.

Proper breathing is the key to optimal performance in Kettlebell Jerk. Now, if you are playing with kettlebells for the fitness/fun of it – this blog entry may not be the most useful. However, if you are a bit more into Girevoy Sport (GS) and interested in increasing the number of kettlebell jerks during the 10 minute round, then read on.

In 2005 new rule have been implemented, forcing to hold kettlebells for longer duration at lock out position. The change lead to improvements in techniques of Girevoy Sport (GS) athletes. Improved quality and time of lock out position. These changes led to changes in breathing pattern of GS athletes.

Beginners to GS and even some Masters of Sport in Kettlebell Lifting tend to hold their breath and flex breathing muscles while holding kettlebells at lock out position. It takes 6-8 breathing cycles to recover from such needless exertion and get ready to next kettlebell jerk (S. Mishin, V. Tixonov 2009).

Diversion of breathing and movement patterns lead to extra movement of arms, legs and torso, which lead to early onset of fatique and poor performance (A. Votorinzev 2002).

Since January of 2005, breathing patterns of GS male athletes of various qualifications were analyzed.

The study revealed: read the full article at www.girevoysport.us

Definitely.

Sure, we got our favorites, but is there one movement that is superior to all others?

The best kettlebell exercise is (ready?) defined by your posture.

There, I said it.

There is a best exercise that will do wonders for your strength, stamina, flexibility and overall fitness. The thing is it will only work for YOU. Yes, you are unique.

Let me give an example. Lets say that someone has shoulders that are rolled forward (tight chest muscles and stretched, weak back muscles). Such dysfunction would imply limited range of motion in the shoulder joint. Those effected, may not be able to lift their arms straight up as elbows are locked. In severe cases hanging from a pull-up bar is not possible…

Any kind of exercise that involves holding a kettlebell above their head on a locked out arm would cause lower back to compensate and lead to lower back injury or strain (in the best case scenario).

For those folks, kettlebell snatch (the czar of kettlebell exercises) is going to do more damage than good.

For the shoulder dysfunction described above the best kettlebell exercise would be kettlebell swings coupled with kettlebell windmills. Such combination would ensure balancing of shoulder muscles (resulting in increased mobility and range of motion) along with proper amount of cardiovascular load.

The best exercise for you? I’m afraid to say – it depends. On your posture and the outcomes that you are looking for. To make it more complicated, your best exercise will evolve with your your posture and fitness level.

Remember, your best kettlebell exercise is not a static unit. It will change and transform many times.

To make things even more confusing, the exercises that you love the most may be the worst for you. But more about that in the next post.

Exhilarating results will suffer if improper exercises and exercise sequences are used.

Which kettlebell exercises should be done (or not done) depends on your posture and fitness level (read Order does matter. Few Words on Kettlebell Training and Choice of Exercises).

I got few emails asking about relationship between neck tightness/stiffness and pain after playing with kettlebells and would like to discuss the matter in a bit more detail (it may be useful to few of you).

Neck stiffness, tightness and pain are often symptoms of forward head posture (rounded shoulders and back, head pushed forward).

Kettlebell Swings, Snatches and even Presses can aggravate symptoms if done incorrectly or out of proper sequence.

How to keep your neck feeling awesome(during and after kettlebell training):

• Use proper swing form (too much upper body involvement will lead to neck stress)
• Use proper kettlebell size (read Kettlebell Size For Beginners). Doing swings with a weight that is too heavy leads to upper body involvement/neck stress with subsequent pain
• Relax while doing high volume sets, keep your neck loose
• Warm up and go through re-alignment exercises (read Quick Solution for Neck and Upper Back Tension and Pain

Keep in mind that your posture is unique to you. Yes, we can generalize but your posture and body mechanics are unique.

Keep track of your workouts and exercise sequences (especially if you’re just starting out).

That way if you have pain (or if you feel supah-fun-tastic), you have record what you did right (or wrong).

Does your neck get stiff and painful? What exercises do you do? What is your posture like?

Feel free to share and I will try to help you.

What’s next?

Comment and subscribe. Like this post? Link to it!

Increase your Workout IQ and read some more:

• Read Order does matter. Few Words on Kettlebell Training and Choice of Exercises
• Read Quick Solution for Neck and Upper Back Tension and Pain
• Read Neck tension is your fault!

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