Author: Boris Bojanovic (Boris Bojanovic)

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Using Props to Refine Kettlebell Technique

Using Props to Refine Kettlebell Technique

The Get Up is a difficult movement to learn because if its may steps. Going from a “naked” Get Up, i.e. one performed without a kettlebell, to a loaded Get Up is a big step for several reasons. Your clients worry about the weight dropping on them as they try to remember the steps. Another.. read more

Teaching Clients to Hip Hinge

We’ve all had clients who don’t get the kettlebell swing or deadlift on their first go. Be it their back rounding like a fish hook or knees bending & it becoming a squat. Swings & deadlifts require the body to learn to hinge at the hip rather than the waist or knees. The benefits are.. read more

How to use Kettlebells to Improve your Posture

Shoulder Health: Balancing Pulls & Pushes by Boris Bojanovic As trainers we see this all the time. Probably not as bad as this example but there is a definite tendency towards forward shoulder & head posture in the average person due to the amount of time we spend at computers & in front of TVs... read more

The Short Cycle Jerk

by Boris Bojanovic The short cycle jerk is one of the main exercises we teach in our level 2 kettlebell workshop. While the Get Up is the most complex grind exercise the jerk would have to be the most complex ballistic exercise as it has 5 stages which need to be coordinated & often have.. read more

Troubleshooting Kettlebell & Powerbag lunges

Troubleshooting Kettlebell & Powerbag lunges by Boris Bojanovic Following on from the last article on Lunges, here are the common issues & how to correct them. Poor hip/knee stability This is by far the most common issue we see in lunges. Poor strength & control over hip adduction, caused by weak gluteus medius. This can.. read more

How to teach Kettlebell and Powerbag Lunges

by Boris Bojanovic So, we’ve covered the other major  lower body exercises with in past articles Kettlebell Squat Variations (www.kettlebellinstitute.com.au/kettlebell-squat-variations/) & Regressing the Swing (www.kettlebellinstitute.com.au/regressing-the-swing/). Now it’s time to have a closer look at the lunge. Lunges are a single leg variation of the squat movement pattern where one leg stays in front & mimics.. read more

Do you press your kettlebell with your arms or legs?

Do you press your kettlebell with your arms or legs? by Boris Bojanovic The press is the basic pushing exercise in kettlebell lifting. The kettlebell press can be thought of as the strict bodybuilders press where the kettlebell starts in the rack position & is pushed up to lockout then lowered slowly with the strength.. read more

Swings: Get out of the sagittal plane

The kettlebell swing is a great exercise. One of the best even. But the plain old swing which everybody on the internet is talking about is just one manifestation of the concept of generating power with the legs & transferring it to the hands (or an object in your hands). It’s a simple forwards/backwards sagittal.. read more

What happens when one kettlebell is too heavy?

What happens when one kettlebell is too heavy? Which is easier: swinging one kettlebell with one hand or with two? Two hands, obviously. So, when our client is too fatigued or just plain not strong enough to perform a single arm swing well we regress them to a two hand swing. Easy. But what happens.. read more

Kettlebell Squat Variations: Which one to use, when & why?

by Boris Bojanovic The squat has long been called the king of exercises – with good reason. There’s nothing more functional than loading the legs to get them stronger. This makes the squat the most versatile exercise because it helps the full spectrum of your clients. Your little old nanna client has trouble getting up.. read more

Breathing in Kettlebells

by Boris Bojanovic You’re all familiar with the traditional way of breathing during weight training exercises. You exhale on the exertion/concentric phase of the lift & inhale on the relaxation/eccentric phase. We call this breathing pattern biomechanical breathing because it matches the biomechanics of the movement. Biomechanical breathing works well in kettlebell grind exercises. When.. read more

Three common mistakes in the Turkish Get-Up

Boris Bojanovic The Turkish Get-Up is the true test whole body strength. It is the most involved kettlebell grind exercise. It has nine steps, each of which is gone through twice as you fold & unfold to complete a full rep. On top of the many steps, each step depends on the previous one to.. read more