Kollath recommends mastering some basic moves like the goblet squat first. You’ll cradle the bell securely in your hands, keeping it close to your chest. Imagine sitting back onto a very low chair, and use your glutes to help bring you back up to standing.
Hold a lighter bell in one hand at shoulder level. If it’s too heavy, hold it with both hands in front of your chin. Squeeze your glutes so you’re pressing up without arching your lower back (that will hurt long term).
Just like with the deadlift, hinge at your hips (butt back!) and keep your spine neutral. Kollath recommends starting this move with both hands on the kettlebell before transitioning to doing the exercise one side at a time.
With a hinging motion, drag then snap the bell behind you like a football, trying to keep it above your knees. Use the momentum from your hips to let it float out to your chest level, then back down. Swings will boost your conditioning and full-body strength.
“A kettlebell flow is simply choosing movements and performing those exercises back-to-back,” Kollath says. Kettlebell squats go well into shoulder presses, and cleans flow well into squats then presses. Get creative and don’t forget to breathe.