To help you train safe while you get stronger and sexy AF, we put together a short film to help you learn all about kettlebell safety and etiquette. I mean, these things ARE made out of cast iron and can get pretty heavy. You must respect the bell! Enjoy our little tribute to silent film!
Part 1: Safety
- Choosing Your Bell
- Choose the kettlebell you are confident you can control.
- Don't choose one you can't lift with proper technique, you'll get stronger faster with good technique. We promise!
- How to Pick Up Your Kettlebell
- Make it a habit to pick up each bell the same no matter how heavy it is.
- Don't assume the little one won't cause trouble.
- Maintain a 'Neutral Spine'
- The line from the back of your neck to your butt should be a 'gentle' curve.
- Don't round your back like a candy cane or execssively arch your back like Niki Minaj.
- Cleaning the Kettlebell to the 'Racked' Position
- Perform a 'clean' or 'safe clean' only. Clean is with one hand and a safe clean is with 2 hands.
- Don't forget rule # 2!
- Cleaning the Kettlebell to the 'Goblet' Position
- Deadlift the kettlebell and continue pulling to chest height.
- Don't forget rule #2!
- The Racked Position
- Keep your wrist neutral.
- Keep your forearm tucked to your ribcage.
- Keep your elbow under your wrist.
- Never hang out with your hand outside your armpit/body.
- Always Finish the Exercise
- Safely finish each set and set the kettlebell down under control.
- Don't stop in the middle of an exercise just because time is up. (We see this A LOT)
- When to Get Out Of the Way
- Safely guide the bell down to earth if you're going to lose it. It happens, be ready for it.
- If you lose control of the bell, don't contest for space. Get out of the way!
- Make Sure Your Space is Clear (not in the video but still important)
- Make sure there aren't other bells or equipment lying around you can trip on.
Part 2: Etiquette
- Be Aware of Your BFF's Space
- The person swinging the bell has the right of way.
- Don't walk in front of a swinging bell for obvious reasons.
- Appropriate Use of Chalk
- Use a brick of chalk to apply where the kettlebell rubs.
- Do not scoop chalk dust or throw it in the air like Labron. (It's not good for the vacuum either)