The most important thing for beginners starting kettlebell training is learning three key positions.
These positions are the foundation for proper technique in every kettlebell exercise.
When you get them right, you'll generate more power, build strength faster, and train injury-free.
The three key positions: start, rack, and overhead.
Let's break them down.
Start Position
The start position is where every kettlebell movement begins.
You must do it right in order to apply maximum force when driving off the ground.
Here's the setup:
- Slightly bend your knees
- Lower your hips and feel tension in your hamstrings
- Keep your back straight and head neutral
- Bring your shoulder blades down and back
This creates a powerful base position for any kettlebell lift.
Rack Position
Many lifts start with cleaning the kettlebell up to the rack position where you rest it on your shoulder.
It's important to do it right to handle heavy weights and avoid injuries.
Beginners typically make two mistakes: bending their wrist back and letting the kettlebell hang on the side.
Here's how to fix it:
- The wrist should always be in a straight line with your forearm
- Bring the kettlebell to the center line of your body
If you hold two kettlebells, their handles should almost meet.
But avoid smashing your fingers between the handles: keep your fingers on top without wrapping them around.
Overhead Position
Many kettlebell movements end up in the overhead position, for example: press, snatch, and clean and jerk.
Proper fixation is critical for safely holding heavy weights above your head.
Keep your arm completely straight: this lets your skeleton support the weight, not just your muscles.
The best cue here is to bring your arm as close to your ear as possible.
At the same time, bring your shoulder down for a stable foundation.
This creates a locked, strong overhead position for holding heavy loads.
Conclusion
Practice these positions until they become automatic, and everything else will fall into place.