Energy Kettlebell Fitness Academy

Static Kettlebell holds – NO Pain – NO Gain

Looking simple, although most complex 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, contraction while lengthening, and Isometric contraction. That’s when you work a muscle without moving it at all. Isometric holds or static holds is 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 the lift in detail manner in the article.

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

1) Kettlebell Rack Hold:


Rack Hold, The “rack” is where the kettlebells are received and held across the chest. It’s where a clean finishes, and the overhead lifts start and finish. 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.

Most importantly ensure the Kettlebells are in-line with quads (center) and not away from mid-section. Don’t “muscle” the kettlebell up with your arms and upper body, just make sure your feet are rooted to the ground and drive through your heels in conjunction with your hips powering forward.

Rack holds can be done with either single or double Kettlebells.

Physical advantages:

  • Increased core strength
  • Increased static strength of legs
  • Grip strength
  • Increased work capacity
  • Increased mental strength

2) Kettlebell Overhead Holds:

After finishing the rack push the Kettlebells overhead and hold the bells for particular time as per designed program (Typically 30 sec to 3 mins)

Overhead holds or Overhead walk expose any core and hip instabilities, and can really work to increase oblique strength. This will help to protect the spine from any rotational forces and can help you stay stable under heavy Kettlebell over holds during sustained 10 mins of classic kettlebell sport lifting.

Overhead holds can be done with either single or double Kettlebells. For any overhead holds ensure the mobility in shoulder is optimum.

Once you have established proper joint mobility, you need to educate the neurological systems and muscle fibers in how to create force and stability in the complete range of motion. Overhead carries, while similar to overheads movements, add the necessity for stabilization in an environment that we are making unstable. As you adapt and learn how to control your body (and your brain how to control the body) you will be more apt to feel stable and strong under increasing amounts of load in a wide array of body positions.

Physical advantages:

  • Increased stabilization of shoulders
  • Increased core strength
  • Increased work capacity
  • Increased mental strength
  • Greater Upper Trap & Shoulder Hypertrophy

3) Farmer’s Kettlebell Walk or Hold:

The farmer’s walk or hold with Kettlebells is simple exercise which is holding either one or 2 Kettlebells in hand. Use hook grip to hold the bells which ensures relatively less fatigue forearms. You can either hold or walk holding the Kettlebells. The ability to grip, pull, and hold anything in your hands is key to strength movements such as the deadlift. By increasing grip strength a lot of developed work can be transferred to ADL- activity of daily living. Like carrying suitcases, laptop or luggage bags for general fitness people. For strength or kettlebell athletes it has varied benefits as discussed below.

Physical advantages:

  • Enhance Core Stabilization and Bracing
  • Increase Postural Strength and Control
  • Increased grip strength
  • Improved work capacity
  • Develop Athleticism

A leopard can stay at one position for 8 hours. Static holds or isometric holds are the most important segment of physical and mental training for any athlete, specifically kettlebell athlete. If you wish to survive for 10 mins classical kettlebell sport lifting, first hold the bells for 10 mins as fitness test.

Even in general as fitness exercise all the static holds can be added. While the program is designed remember to keep the static holds as last lift with 20% extra weight then the competition weight.

Every minute details on Kettlebell lifting backed with science are covered in EKFA Kettlebell L1/L2 courses conducted in your city on regular basic.

Be Kettlebell Strong!

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