FROM RUSSIA WITH LOVE
Originally a farmers’ tool used in 16th-century Russia, the kettlebell is now acknowledged as the most versatile weapon in the functional fitness arsenal. Here’s how to wield it
01A/ HIKE IT UP
Start by mastering the hike. Hinge at the hip, keeping your chest up and head neutral while you reach down to grip the bell. Don’t round your back – you should feel like a gorilla. Pull it between your legs and stand, using momentum to drive the bell to eye level. Let it come down, hinging at the hips, so it drops between your legs. Practise this part of the move first, until you get used to it.
01B/ HARD AND FAST
Nailed the hike? Now, when the bell reaches eye level, contract your abs and glutes hard, then accelerate the bell back downward. Continue into your hinge, keeping the bell as high and close to your body as possible – don’t squat. As soon as your torso is parallel to the ground, snap upward, using your hips to drive the kettlebell skyward. Repeat for sets of 10.
02/ PULL ’EM HIGH
The kettlebell high pull takes you up another notch: the pulling action activates the muscles in your upper back. Set up for your swing, but grip the bell with just one hand. Perform your hike and explosively swing the kettlebell skyward. At the top of the rep, pull the bell towards your shoulder. Push the bell out again along the same path and repeat for sets of five on each arm.
03/ ALL THE WAY
The final move is the snatch. This full-body move fires up nearly every muscle. After a warm-up, perform an explosive high pull. In the top position, punch your hand up and through, turning your wrist so that the bell doesn’t flip over onto your arm. Use the momentum to lock the bell out overhead. Flip it over, return it in a downward arc back into your swing and repeat for sets of five on each arm.