10 Commandments of Kettlebells

Pavel went back down the mountain, carrying the two stone tablets with the commandments written on both sides. The kettlebell superior master himself had made the tablets and had engraved the commandments on them.

• Kettlebell Scriptures 3:13–14

Well, not exactly. There is no definitive written rule in kettlebell scriptures. It is more like standards or strict guidelines that the true aficionados adhere to (and that is even up to debate). While there isn’t an established “10 Commandments of Kettlebells”, here are some commonly practiced principles to follow when training with kettlebells. All of this hold true from beginners to advanced level girevik. These principles will help ensure safety, effectiveness, and overall success in kettlebell training. This is not the definitive list and it is not in order of importance, but these are principles that I have been taught by different instructors that have been passed down from girevik to grievik that have withheld the test of time. Here are ten key principles to keep in mind:

1. Master Technique: Like with every training program, technique is king. It reinforces correct movement patterns in the body and helps decrease the chance of injury. Prioritize learning proper kettlebell technique before focusing on heavy weights or intense workouts. Weight and volume will come with time, and it will happen sooner than anticipated. There is a learning curve when it comes to kettlebell work and proficiency will take some time. The better the technique, the more frequent and safer training can happen. Start with lighter weights and focus on mastering the fundamental movements.

2. Warm-up and Mobilize: Always warm-up before starting a kettlebell workout. If there is no time to warm-up, there is no time to train. Perform dynamic stretches and mobility exercises to prepare the muscles and joints for the movements. Always address the areas where the training is going to focus on for that session and continually work to improve the movements patterns that are troublesome.

3. Start with the Basics: As I tell my students, “You are only as good as your start.” From martial arts to computer programing to kettlebells, the basics are always taught first. They are the foundation to build upon and they will be used every session when training. Begin with foundational kettlebell exercises like the swing, goblet squat, press, and Turkish get-up. These exercises build strength, mobility, and coordination and are the starting point for most of the major kettlebell movements. In my opinion, the swing is the most important movement because it helps set up the long-cycle clean and snatch, but the Turkish get-up, goblet squat, and press are a very close second. These are foundational movements and need to be mastered and trained frequently.

4. Progress Gradually: It is not uncommon to want to grind and go hard. There is some merit to pushing the body and seeing what is in the tank but moving heavy weight needs to be earned especially with kettlebells. The kettlebell will give instant feedback if a movement is wrong, and it will take advantage and exploit the movement deficiency. Gradually increase the weight and intensity of the kettlebell workouts as technique improves and strength will grow. Avoid jumping to heavy weights too quickly. Too big of a jump can cause injury and time away from training so remember, strength comes over time and there are no shortcuts. Respect the weight and it will respect you.

5. Focus on Full-Body Movements: The kettlebell is a fully functional total body blaster. Because of the nature of the kettlebell and its movements, kettlebell exercises typically engage multiple muscle groups simultaneously, so prioritize full-body movements to maximize efficiency and effectiveness. Some auxiliary work is fine, and sometimes needed, to help complement the main training focus but most of the session should focus on big total body movement patterns. This is where kettlebell shines.

6. Maintain Proper Form: Whether the kettlebell is light or heavy always focus on form. The goal is to have the first rep and the last rep look the same. When form deteriorates, injuries occur. Pay attention to form throughout each exercise. Always maintain a neutral spine, have proper core engagement, and move with control to avoid injury and maximize benefits. We want to reinforce functional movement patterns and not work against them. Adding weight to improper form can have detrimental effects on the body and are inefficient, to say the least. The goal is to get the most out of each training session and to train frequently.

7. Breathe and Brace: Nothing will cause a girevik to crash and burn quicker than not breathing. Remember to breathe properly during kettlebell exercises. Biomechanical breathing is essential when training with kettlebells. Essentially, as the saying goes “breathe through the hips”. Inhale during the eccentric phase (lowering or loading) and exhale during the concentric phase (lifting or exploding). Be aware that the press is the only time that the breathing is reversed. Breath out when pressing the bell up and breathe in when lowering the kettlebell. It might seem counter intuitive, but it will help tighten the body and help generate more power during the press.

8. Listen to the Body: Be aware of the body’s signals and listen to any discomfort or pain. The body will make it very clear if something is wrong. As I always tell my student, “If you feel like the kettlebell is killing you, don’t be a hero.” Put the kettlebell down and reassess. Modify or stop exercises if there is any strain or excessive stress on the joints or muscles. When reassessing, start with breaking down the movement and see where the problem occurs. Sometimes the weight can just be too heavy but more times than not, there is a flaw with the movement pattern that needs to be addressed. No matter how proficient someone might be with a kettlebell, there is always room to improve.

9. Incorporate Rest and Recovery: Allow the body enough time to rest and recover between kettlebell workouts. We have all been guilty of this. More is not always better. The goal is to train frequently and effectively over a lifetime so taking a day or two off in between sessions can reap some serious rewards. Do not be afraid of taking a break and letting the body heal. Although no one session should be crushing, it can be beneficial to take a day or two off from an intense session. Adequate sleep, proper nutrition, and active recovery strategies will optimize progress over a long period of time.

10. Seek Professional Guidance: Someone always knows more, and it is always helpful to have another set of eyes. As the old saying goes, if you are the smartest person in the room, you are in the wrong room. It is hard to get a 360 view in the middle of a training cycle so having an objective set of eyes is always valuable. Consider working with a qualified kettlebell instructor or trainer to learn proper technique and receive personalized guidance based on your goals and abilities. At the very least, it is nice to be able to bounce ideas off another person.

Remember, these principles are not set in stone but provide a solid foundation for safe and effective kettlebell training. Adjust them as needed based on your individual circumstances and goals. Work with the kettlebell and not against it for a lifetime of training and health.

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