Cable Pull Through vs. Kettlebell Swing – Differences and Benefits

Many free weight lifters do not have a full comprehension of how cross training with the kettlebell can assist them both in their overall fitness and with their free lifting goals.

In the following article, a comparison is made between the kettlebell swing and the cable pull. As noted both exercises target the glutes, hamstrings, and complete posterior chain but there are distinct differences between the two.

Cable Pull Through

As commonly used, the cable pull through is a low velocity movement that increases hamstring, glute, and lower back loading. The cable system allows for constant tension and loading throughout the full range of motion. This is key for maximizing stability, control, and force production.

The video below covers the pull through in more detail:

Kettlebell Swing

The kettlebell swing is one of  the most common exercises used with the kettlebell. It is a whole body exercise that engages the hips as a primary hinge to move the kettlebell from the floor to eye level. It also targets the glutes, hamstrings and complete posterior chain but not in the same way that the cable pull through does. Below is a video that points out the 5 most common mistakes that kettlebellers make when performing the swing:

Four Distinct Differences

As noted in an article by Mike Dewar from the Bar Bend website, there are four primary differences in the two exercises.


A cable pull through is in most cases a less complex movement. As a result of its lower speed of the movement and the assisted movement caused by the pull of the cable, it can be a good movement prep exercise for beginners to master the hip hinge and posterior loading movement.

Kettlebells, being more simple in form, require much more coordination, muscle and connective tissues elasticity, and proper firing of the entire system. In other words, they require the performer to do more work as they are self guided rather than constrained by the tool itself.

The kettlebeller needs to be more careful than one using the pull through machine as noted in the video above on the swing.

Time Under Tension

The cable pull through loads the hamstrings, glutes, and lower back throughout the entire range of motion and set, unlike the swing.

Time under tension is often responsible for muscle hypertrophy (growth), because of the increased loading and an increased state of metabolic by-product buildup in muscle (since the muscle is forced to stay in a controlled, contracted state).

Kettlebell swings are more high velocity. The loading is dispersed across the hamstring and posterior chain, but also the tendons, ligaments, and other reactive systems of the body. They are more holistic in effect, engaging more muscle groups overall.

The kettlebell produces a movement in which tension is decreased and metabolic stress on the hamstrings and posterior chain may be less. Kettlebellers can make up for this by increasing their weight and/or volume to get same effect.

Power Output (Velocity)

If you want to do hamstring and posterior chain movements to develop a lifter’s explosiveness, stretch-shortening cycles, or general athleticism, the kettlebell swing reigns supreme.

Unlike the swing, the cable pull through is often done at low speeds and velocities which decreases the power output of the hip complex. This is why a straight back and using the hip as a hinge as noted in the video above is important to take note of do correctly.

The primary objective of the cable pull through are not for power production, but for muscle development, intramuscular patterning, or a combination of the two.

Sport Specificity/Purpose

Many lifters do not properly develop and use their hamstrings, glutes, and stretch reflexes due to poor hip hinging mechanics or fundamental muscular development and strength. The cable pull through should be used to help develop these aspects further.

On the other hand,  the kettlebell swing can be a lifter’s first option if they wish to maximize posterior chain force development.

This is important for nearly every single athletic and human movement on earth. The ability to absorb force, react, and then produce force at high velocity (power) is critical.

If these are important for your athletic development or general desires for improving fitness for daily activities, then while both exercises are useful in their own way, the swing should be an important exercise to include as part of your kettlebell routine and can also prove useful in cross-fit routines using free weights.

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Plyometric Kettlebell Workouts- Some Cautions

Plyometric Kettlebells

Plyometric exercises were invented by Professor Yuri Verkhoshansky, sports theory and explosive strength expert, in the 1950’s. They are essentially explosive, high impact workouts that can be done for the upper or the lower body. Also known as Plyo’s, jump training, they are designed for explosive strength generally needed for high impact or higher jumping.

Plyo’s can be done with or without equipment. Generally, trained and already fit athletes profit most from incorporating them into their routines. Naturally, they have made their way into kettlebell workouts as well. Below is an example of a kettlebell workout employing plyometric exercises:

Looks pretty impressive huh? However, they are not for everyone. They are usually targeted for a specific athletic purpose and not for the general fitness routine.

Plyometric Kettlebell Cautions

If you have body weaknesses, e.g. bad lower back, knees, elbow etc. you need to build strength and heal in that area first before attempting plyo’s.

A good way to ease into plyo’s would be to do the movements first with no weight involved for a period of time to accommodate your muscles, particularly the weaker areas. Then load weight gradually starting light of course. Jumping into plyo’s even with your normal bell weight would likely be an invitation to injury.

If you are overweight, lose the weight first. Plyo’s or jump training are high impact. Plyometrics places additional stress on the muscles, tendons, joints and ligaments. The excess weight you carry will overload your joints especially with the high impact, an invitation to injury.

Overhead or American Swing

If you noticed in the workout above the swing went overhead in a few cases. The normal Russian kettlebell swing generally floats up to eye level. This is a safer option for most of us.

Swings at the overhead level place less stress on the whole body. Overhead swings require mobility in the upper spine and shoulders to achieve the finish position which many people don’t have. It is also easy to over-extend the swing which loads up the lower spine causing lower back injuries. Rather than risk injury, unless you are already a highly toned athlete, it would be better to stick with the Russian kettlebell swing and float up to eye level instead.

If you want to incorporate plyometrics into your routines, do so carefully. Start light or even without weight and work your way up to it. Don’t just throw it into your routine because it looks impressive. Injury can short circuit your routines leaving you back at square one or worse. Caution here is recommended.




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The Extreme Kettlebell Cardio Workout- For Climbers?

Kettlebell_Extreme_Workout_1My son, an avid rock climber and fitness freak, stopped by for a visit on the weekend and brought along The Extreme Kettlebell Cardio Workout video. I let him use my bell and he went through the whole video, all 6 workouts. I used a lighter bell and followed along for the ride for most of it anyway.

I must say, it was a bit challenging but fun as well! My son just recently started with kettlebells and loves this one. He has been experiencing a bit of a lower back problem but tells me that he thought that might hinder his workouts. To his surprise, the opposite happened! He tells me that the workouts have in fact helped his back and he now has less of a problem than before. Whoda thunk?

Turns out the overall conditioning of the workouts built the muscles around the lower back and he is feeling much better than before. Yes folks, kettlebells do work.

The other nice thing is that he is not dependent on a gym membership (He does belong to the local rock climbing gym however.) to perform his workouts. Fact is, he came for a visit, brought his DVD and was able to do his workout and work out with his Dad as well. Two birds with one stone I guess.

The Workout

The workout is called The Extreme Kettlebell Cardio Workout: Awaken the Athlete Within. Keith Weber, BScPT, RKC put it together. It all takes place on the beach and of course, physical therapist Keith, with his blonde hair and finely conditioned body rubs that in, so to speak. Kidding aside, the pace and his enthusiasm as well as the setting makes this workout an engaging one that is easy to follow. The beach and blonde hair help, not hinder your motivation.

There are 6 workout routines and a Core Workout/Cool down to end it. My son of course did it all. I sat some of it out being new to the regime. You can pick and choose as you wish to suit your needs. The routines are:

The Manmaker

Begin with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 overhead squats/side, 10 windmills/side, and finally 10 swings or snatches/side.

The Upper Body Blast

Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion. This prevents over-emphasizing one particular movement pattern and the variety helps avoid burn out. One side of the body, preferably the non-dominant side, is worked first, then the other. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.

The Leg Burner

This one could be called the lung burner as well because of the intensity of this series. Expect a good workout for the leg area. Be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 body weight squats.

The Swing Workout

Pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover a bit. This one keeps the heart rate high and works the core as well. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings.

The Slingshot

Next is a between the legs pass variation of the Slingshot which is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters.

The Turkish Getup

A “nice” way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. An excellent routine done on its own if you want.

Core Workout/Cooldown

End with this highly demanding routine designed to build up those pre-fatigued core muscles and tone your cardiovascular system to boot. You’ll feel this one but it is worth it.


Extreme 2- FYI Good Reviews! Same Price.

If you are just starting with this one: simply use lighter bells to start with. That’s what I did and I still got some good value from it.

Here is a review that gives a nice summary:

“This is great stuff. I have worked out with steps, TaeBo, Hip Hop, Turbo Jam, this, that and every other gimmick. This is the REAL way to workout and GET RESULTS. I am 63 years old, had back surgery, have arthritis just about everywhere, but after using kettlebells, I hardly have any pain or stiffness anymore. I’ve lost weight, toned, and balance better and I’m much stronger than ever.”      —Brenda Marciniszyn, Delaware, MD

A good one check it out here for more reviews and an intro video. Only $29.95 here but $99.95 on Amazon.



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NFL Workout with the Kettlebell for Football Players


Brian Orakpo and Redskin Conditioning Coach Ray Wright working the Double Sumo Deadlift as part of Brian’s conditioning regime.

Kettlebells are being used by professional NFL athletes because of the dynamic nature of the kettlebell workout. NFL players are discovering that they make an ideal tool to use for active, whole body sports like football because of their comprehensive impact.

Since, kettlebells (used properly) engage full muscle groups dynamically, large muscle groups for the whole body are developed simultaneously making kettlebell workouts for active sports athletes like NFL players ideal.

The other issue noted by the players is the kettlebells tendency to help prevent injuries while developing explosive strength. This is because of the dynamic engagement that kettlebells provide to develop large muscle groups in tandem. Consequently, your muscle groups engage or fire at the same times together rather than develop in isolation creating a fitness imbalance which leads to more injury as Kyle Long points out below.

Check out the workout from and the suggested programs that will assist you with developing your own workout regimens.

NFL Players Work Outs Using the Kettlebell

The workout regime from recently posted demonstrates a series of kettlebell exercises that can be strung together to form a complete workout geared towards football players. There are many more types of workouts that can be developed from kettlebells but this will give you an idea on how useful the kettlebell can be for your workout regimen.

Taylor Mays, free safety for the Bengals demonstrated the Kettlebell Step Up and noted that “exercises like this transfer over better to the football field” better than dumbbell squats and presses because they engage the legs, the core and the upper body.

Brian Orakpo, outside linebacker for the Redskins, demonstrated the Double Sumo Deadlift and indicated that it helped develop the explosive he needed for either the 2 point stance or the 3 point stance.

James Ihedigbo, strong safety for the Detroit Lions, uses the Kettlebell High Pull to equalize strength on both sides of the body allowing him strength and flexibility in the ankles and legs while also developing upper body strength.

Kyle Long, guard for the Chicago Bears, uses Single Arm Bent Over Row to develop arm and back strength equally to develop strength for single arm strikes while blocking. This exercise also ties in the back muscles so that the equal muscular development helps prevent injuries as well.

Rey Maualuga, middle linebacker for the Cincinnati Bengals, uses the Kneeling Kettlebell Press to develop core and arm strength while promoting good posture or upright form.

The Overall Workout

  • Repeat the circuit three to six times.
  • Since this is a power workout you will want to use heavier bells. Do three to five reps to failure.
  • Your rest time should be about three minutes between sets.

Note: If you want to focus on fat burning, increase the reps and lessen the amount of weight and rest.

Check out the video’s for these exercises here: Power Up!: NFL level kettlebell workouts

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Performing Kettlebell Squats for Leg Shaping, Strength and Flexibility

Using a variety of kettlebell exercises can add new dimensions to your training regimes. Not only are they functional but can also be fun.

A very good exercise for the legs are Kettlebell squats which target the large muscles in the legs and backside (quads, hamstrings and glutes) if performed correctly. The more correctly you apply form when choosing the proper weight for your needs, the more comprehensive impact this exercise will have on the legs.

To perform the kettlebell squat correctly:

1. Lift the kettlebell with your left hand, feet shoulder width apart starting in the position below.








2. Bring the kettlebell into the rack position. Keep your left elbow by your side, your weight in front of your left shoulder, and your palm facing in. Avoid wrist banging by keeping the kettlebell close to your body as you lift up the center and turning the hand inside the bell handle as you lift before you reach the rack position.

Variation: Extend the arm out parallel to the floor to cradle and support the kettlebell in the final rack position.








3. Push your hips back and slowly lower your body into a squat until your thighs are parallel to the floor. The parallel movement will improve the impact.








4. Stand back up, pushing up through your heels.








5. Repeat for 8-10 repetitions per set, then change sides. The amount of reps depends on the weight chosen and present conditioning.

Tips and Impact

Maintain good posture throughout the movement. The back and head should be erect (not stiff) with the gaze forward.

Since the legs are stronger limbs, you may want to select a heavier bell than you would normally use for your kettlebell routines. If a heavier weight is not available do more reps to gain greater benefit.

The following muscle groups are worked with this exercise:








Below is an article which demonstrates the squat while providing other alternatives for strengthening the legs.

Check out the Skogg System for a workout regime that uses the squat as part of its basic routine. Highly rated on Amazon.

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No Workout Excuses- Wounded Afghanistan Vet with One Arm Uses Kettlebells in Crossfit Training to Help Others

Ok, we all have excuses for not working out. Most of them are not good ones. But how about the excuses that surpass losing an arm in combat and still working out. Makes your excuses pretty pathetic doesn’t it?

Brendan Ferreira was badly wounded while serving in Afghanistan. This includes the loss of an arm. However, after years of recuperation this former Army staff sergeant is now a trainer at CrossFit Seekonk.


Obviously pushing through his limitation he can now do repeated reps of pull-ups and squats and thrusts with a 70-pound kettlebell. Pretty impressive stuff and a good advertisement for the kettlebell as a fitness tool.

Ferreira worked himself into being accredited a CrossFit trainer within a year but doesn’t consider himself to be an example of how to do it. He freely admits he got into bad habits during his rehabilitation from a bomb blast in 2010 that took away the sight in his right eye, the hearing in his left ear, his left arm and very nearly his right leg — to say nothing of broken bones and extensive scarring.

Lucky to Be Alive

Lucky to be alive, the blast which injured Chris killed 2 of his fellow soldiers. Ferreira spent two years at Walter Reed National Military Medical Center in Bethesda, Md., undergoing 45 operations before he could walk out and get on with his life.

At various times, he said, he abused himself with cigarettes, alcohol, sleep and junk food, ballooning at one point to more than 250 pounds. It was at that point that he realized that “I needed something,” he said.

Ferreira has adapted his exercises to the limitations determined by his missing limb. He created a combination of straps and chains to be able to lift weights as well as the weight of his own body. He also does push-ups as well as squats combined with kettlebell exercises. “I can squat,” he said. “And I do.”

No Excuses

So whatever the reason for your not working out, keep Chris Ferreira in mind. Here is a guy who not only suffered physical trauma but also emotional and mental as well that still finds time to not only work himself out but also train others while supporting a family as well. Makes your excuses pretty tiny doesn’t it?


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Quick Kettlebell Workout Suggestion on Local News Station

I don’t know if it is kettlebells alone but the dude in this clip is ripped. The woman looks pretty fit as well. They likely practice what they preach so you may want to pay attention.

This short video clip from the local news station in Detroit shows how even a quick kettlebell workout can be helpful in promoting cardio fitness, physical fitness and toning for weight loss.

You don’t need to schedule hour long workouts to gain from the use of kettlebells. Quick 15 or 20 minute workouts 3 times a week can make a big difference especially if you are including dietary adjustments and some walking in there as well.

Take a look at this video for a quick but helpful suggestion on a workout that you can substitute your own routines in. The idea is to schedule something regularly and not be overly concerned about not having enough time as an excuse.

No excuses. You can do what you need to do to stay fit and still live a normal and busy lifestyle. That is the beauty of the comprehensive nature of kettlebell workouts.


video platformvideo managementvideo solutionsvideo player

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Portable Kettlebell? The New Koreball System Kettlebell

Travel a lot but still want to keep up with your kettlebell workouts? It’s pretty inconvenient to have to lug a 25, 30 or 35 kettleball around with you along with all the rest of your luggage. Not to mention the bells and whistles you would set off when your carry-on was run through the airport scanner. Or the added fees you incurred with the extra weight since overweight baggage adds cost when traveling on airlines these days.

Not to worry however. Even the most dedicated kettlebeller can do it with the new Koreball system kettlebell. While it’s certainly not your standard looking kettlebell, it certainly can do the trick in a pinch and keep you up with your fitness routines even while traveling in a plane, train or automobile.

The Koreball Kettlebell in Action

The Koreball Kettlebell in Action

The Koreball kettlebell is a collapsible, portable kettlebell workout system which can be used for an on-the-go full-body workout. You can still keep up with your cardiovascular, fat burning workout and continue to burn fat, build lean muscles and tone the body, while also improving flexibility, balance and strength even while traveling.

Some of the advantages of this unique bell are:

  • The leak proof bladder is filled with water (11 lbs.) or sand (20 lbs.) for portability.
  • The comfortable dual handles offer wide variety for workout routines.
  • It is collapsible and compact for travel making it easy to carry in your luggage.

Once used, it is a snap to pack your Koreball back up for travel. You simply:

1. Unscrew the 4 screws to remove each bladder and remove the filler cap.

2. Empty the water out and press bladder on a firm surface. Then replace filler cap back onto the bladder.

3. Fasten each bladder back onto the handle with the 4 screws.

4. Place Koreball in your travel bag and you are ready to go.

However, while this appears to be a good idea, I do see some problems with it as well. First of all, it is bulkier than the typical cast iron kettlebell. I would find it hard to maneuver when doing figure 8’s or even a good swing.

It is on the light side. Eleven pounds may work for a beginner but ain’t much to work with for someone experienced or even moderately fit from kettlebell workouts.

Still, it is an interesting concept. Check out the reviews on Amazon as they appear to be pretty favorable. Perhaps increased reps would make up for the lower weight for those who workout regularly already.

It apparently also comes with a storage bag and workout videos which people find useful. Find out more about the Koreball system here:

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Kettlebell Workout for Pitchers to Prevent Injuries

As mentioned in my last post, the shoulders are key areas for many athletes. Baseball pitchers in particular are susceptible to shoulder injuries and surgery. Unfortunately, shoulder injuries and pitchers are quite common.

While it is important to balance rest and use, the best thing a pitcher can do to prevent injuries is to use lighter weight kettlebells and higher but not excessive reps.  A workout by Rick Scarpulla, a skilled strength and conditioning coach who helps develop top athletes from high school to the pros is excellently designed to strengthen the shoulder joint muscles if done within the proposed limitsKettlebell-_ShoulderExercise-Pitchers.

Rick runs through a series of 3 exercises in the video which you can watch here.

To avoid overworking your shoulders, do these exercises every three days. Use light weight and perform a moderate to high number of reps (10-15).

Caution: Overuse, whether on the field or in the weight room, is unproductive for the shoulders. Don’t use the “if a little is good, a lot must be better” approach when working your shoulders. That is not how it works.

Consistent application of these exercises every 3 days and using the lighter weight and higher number of reps is best. The idea is to condition not over stress an already heavily used part of the body.

Bear in mind that there are other areas of the body that pitchers need to develop as well. For example, strong legs, hips and glutes will not only develop pitching power but also help take stress off of the shoulders as well.

Kettlebells with their dynamic movement emphasis and whole body musculature involvement make an excellent tool for the pitcher to use in developing all of the aforementioned areas of the body. After all, it is the dynamic movement of the pitcher that delivers the baseball. By using kettlebell workouts you are developing your musculature in a coordinated manner that works quite naturally with the dynamic movements good pitching requires.

This routine and others are highly useful as conditioning routines to help develop the fitness level of a pitcher while conditioning the overall body musculature in a whole body manner to help prevent serious potentially career end injury. Check out the suggested program reviews above for some useful suggestions on workout programs or stop by the Ultimate Advantage Gym if you are in the NY area for a customized hands on program with Rick.

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The 5 Best Kettlebell Exercises for the Shoulders

Shoulders are one of the most important yet most vulnerable parts of the body for active athletes. Baseball players, especially pitchers, regularly overstress this ball and socket joint resulting in the very common Tommy John surgery. The shoulders are also important for quarterbacks in football, boxers and other contact sports which use the shoulders to deliver strikes and basketball players to make shots without strain. Even runners use the shoulders to pump the arms in rhythm to their leg movements which is an important source of power and synchronization.

However, even for those who do not use the shoulders as a primary instrument, a well developed pair of shoulders helps us to frame ourselves and portray an erect posture of confidence. Left unattended however, the shoulders can also be a common area of pain. So it makes sense to attend to the development of this area in your kettlebell training.

A recent article by Casey Wheel, a certified strength and conditioning specialist and assistant varsity basketball coach

Casey Wheel - Certified Strength & Conditioning Coach

Casey Wheel – Certified Strength & Conditioning Coach

at Pacific Ridge School in Carlsbad, Calif., shares some excellent pointers on the 5 best kettlebell exercises for the shoulders. Follow along and take advantage of this excellent kettlebell workout advice to help build your shoulders the kettlebell way.

Best Kettlebell Shoulder Exercises

1. Single-Arm Kettlebell Press

This is one of the basic exercises with the kettlebell. You can vary the weight, repetitions and tempo depending on your goals. If strength is your goal, do lower reps (1-5 range) with high intensity and frequency. If hypertrophy is your goal, go for a high-rep range (8-12) and eat a lot of meat and calories on the side.

Coaching Points 

  • Rest the kettlebell inside your shoulder.
  • Brace your core. Inhale before pressing. Exhale as you lock out.
  • Stack the bell over your shoulder and hips when locked out.
  • Avoid shrugging. Cover your ear with your biceps.


 2. Bottoms Up Carry

The kettlebell is your coach when performing Bottoms Up Carries. Your shoulder has to work hard to stabilize your scapula and humerus. This is a great way to recruit your rotator cuff, which can lead to pain-free and healthy shoulder movement.

Coaching Points

  • Grab a kettlebell and flip it upside down, pointing the bottom side toward the ceiling.
  • Prevent the bell from resting against your body and your elbow from wedging against your ribs.
  • Walk slowly for 10 to 30 yards, keeping the kettlebell as still as possible.


3. Half-Kneeling Bottoms Up Press

This combination of the first two movements requires an enormous amount of control and strength. It will expose any stability issues that need to be addressed. Use a relatively light kettlebell, because stability is required to hold it upside down. Do not fret about gaining strength; it will be developed once you gain proficiency in the lift. Aim for the 1-6 repetition range, since staying light will not require enough stabilization.

Coaching Points

  • Place one knee up in a kneeling stance.
  • Flip the kettlebell with the bottom toward the ceiling.
  • Press overhead using the techniques from the Arm Kettlebell Press.


4. Turkish Get-Up

This is a complex movement. Your shoulders will work hard to find optimal positioning, while maintaining incredible tension. The exercise is great for strength, size and health of the shoulder. Balance a shoe on your knuckles to earn your right to use kettlebells. Perform 1-5 reps per side. Watch the video for the correct sequence.

Coaching Points

  • Keep your arm locked out and knuckles toward the ceiling.
  • Keep you eyes on the kettlebell until you reach a lunge position.
  • Shoulders stay away from ears. Avoid shrugging.


5. Turkish Get-Up with Press

This is a variation of pressing for advanced kettlebell enthusiasts. Use at your discretion and take your time to master the positions. Strength and movement are fun, but only when you have a great foundation. You can combine any of these movements in your training. Check out the video of Dewey Nielson performing the Turkish Get-Up with Press at each position.


Note: If you have limited experience with kettlebells, you can recruit the help of an RKC or other certified instructor to coach you through the movements and correct your form. Another alternative is to study the movements carefully and use a lighter weight to perfect your form before moving on to heavier weights in your home exercise program. Perfect the form BEFORE working on weights and reps.

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