Parag Mhetre

Static Kettlebell Holds – No Pain, No Gain

December, 2018
The Master Responds

Looks simple, but the most complex of holds in Kettlebell training are the Static Holds.

Strength athletes or Kettlebell lifters should be aware that there are three basic types of muscular contractions: Concentric, which is contraction while the muscle shortens; Eccentric, the contraction while lengthening; and Isometric contraction which is when you work a muscle without moving it at all. Isometric holds or static holds is the most important drill used in GPP training which is mostly after finishing the main set, it is usually done as last part of training. We will see these lifts in detail in this article.

There are 3 major holds done with either two or one bell.

Kettlebell Rack Hold:

Rack Hold, The "rack" is where the Kettlebells are received and held across the chest. It is where a clean finishes, and the overhead lift starts and finishes. It's also a powerful position for building strength throughout the body, but especially in the midsection (core). Initially, start with single Kettlebell and progress to 2 light bells and eventually move up to heavy Kettlebells.


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