Kettlebell
Movements & exercise examples
- Push (e.g. Press)
- Pull (e.g. Row)
- Squat (e.g. Goblin squat)
- Hinge (e.g. Swing)
- Carry (e.g. Farmers walk)
- Rotation / anti-rotation (e.g. Windmill)
Exercise examples
- Swings
- Snatch
- Farmers walk
- Reverse lunge
- Deadlift
- Goblet squat
- Russian twist
- Windmill
- Press
- Row
- Turkish get up
- Halo
- High pull
- Arm bars
Training methods
- EMOM (e.g. 10 reps starting on the minute)
- AMRAP
- AMSAP
- Flow (e.g. combining 2 exercises, press and overhead squat)
- Complex (chain multiple exercises together, e.g. 5 rows, 5 deadlifts, 5 presses, 5 swings, 5 snatch, left side first, then right)
Grips
- Thumb grip (e.g. for press, clean-and-press)
- Finger grip (e.g. swing, clean, snatch)
- Hook grip (e.g. press)
- Goblet grip
wrist variations:
- Front hand
- Back hand
Exercise categories
- Grinding
- Ballistics
- Doubles (using 2 kettlebells)