Fundamentals

• The Althens list three kettlebells exercises as fundamental lifts for beginners: the dead lift, the swing and the military press. Learning proper kettlebell dead lift technique is important, as all of the other lifts (cleans, snatches) build off this one movement. Keep the back flat and straight, the shins vertical, and the head looking forward, and execute the lift slowly, focusing on keeping tension in all the muscles.
  
  Users can perform military presses with one or two kettlebells, and should focus on keeping a tight core and pushing upward slowly from the shoulders and hips. After mastering the dead lift, the Althens recommend progressing to swings, performing them first with two hands (doing 30 to 80 repetitions across many sets), and then using one-hand swings. Unlike the dead lift, users should execute the swings with a powerful, explosive motion, and keep their breathing in sync with the movement of the kettlebell. At this stage, users can also learn "Turkish get-ups" and kettlebell windmills, which will work the abdominals and core.
  
  

Intermediate Technique

• After learning proper form in the swing and dead lift, kettlebell users can attempt squats, floor presses, snatches, and cleans. Squats can be performed holding one or two kettlebells (of the same weight), with the kettlebell either tucked in close to the chest and shoulders, or extended overhead with an arm raised straight up. Floor presses resemble bench presses (without the bench), and can be done with one or two kettlebells; if using two, users can either press both at once or alternate each arm. Snatches and cleans are more technical lifts; snatches must be done with one hand and one kettlebell at a time, while users can perform cleans or clean-and-presses with one or two kettlebells. When doing squats or floor presses, focus on an even, slow motion; in the snatch or clean, users should try to mimic the explosiveness of the swing.
  
  

Advanced

• Advanced regimens focus on the type of training. The Althens recommend that experienced kettlebell users can train two to seven days a week, for up to 40 minutes or more each session. On bodybuilding.com, certified kettlebell trainer Mike Mahler lists a number of routines for building strength and muscle (the five-by-five protocol) and regimens for increasing muscular endurance, such as the German Volume Training. In this latter routine, users pick a weight that is 60% of their one-rep maximum in a kettlebell lift and do ten sets of ten repetitions each, trying to maintain perfect form throughout. The Althens suggest that users can get a strength and endurance workout in the same session by limiting the rest time between exercises and sets.