Kettlebell training is radically different from mainstream weight training methods in that it is not derived from a bodybuilding paradigm. In other words, kettlebell training is about developing functional ability as an active, vital, strong human being, not about merely making cosmetic changes and aesthetically-oriented workouts. Who cares how muscular you are if you still move around like an uncoordinated weakling or have to compensate your movement for even the simplest of tasks??

While the training and rehabilitative exercises that you can do with a kettlebell are infinite and limited only by your imagination and understanding of human anatomy & physiology, here are some simple insights into rehabilitative kettlebell training. Kettlebell training methods are basically divided down to two different categories of technique: grinds and swings.

Grinds tend to be performed slowly, without momentum, requiring the development of solid stabilizing muscles and balance. Exercises in this category include the military press and Turkish Get-Up.

This clip shows the Turkish Get-Up progression used by Dr. Mark Cheng, RKC II, as performed by John Spezzano. Please note the different vectors and range of motion that BOTH shoulders are exercised through, as well as the relative absense of jerky, possibly injurious movements.

Swings, or ballistics, tend to be performed with momentum, developing and improving coordination, sensitivity, synergistic muscle recruitment, and cardiovascular endurance. Kettlebell swings, cleans, high-pulls, and snatches are some of the exercises found in the ballistic category.

This video shows a short, but highly effective 3-minute workout based on 3 ballistic exercises - snatch, clean, and swing. Developed by Dr. Cheng, this is called the "Trifecta."

If you're thinking that these exercises look pretty difficult, just remember that EVERYTHING should be taught to you in a very progressive, safe, and enjoyable manner. Our job is to get our patients and clients to the point where the movements they once avoided become fluid, easy, and confident!