Hey, my fellow tall guys, in this article I will share with you seven movements that you can do with a kettlebell that will work for your long body.
I am 6'7 / 202cm and have been working out for the last 17 years. 15 of those have been as a qualified personal trainer.
I have focused on everything from bodybuilding, Olympic lifting, kettlebell-focused training, and CrossFit during this time. These fitness areas took time to learn how to do correctly, so my long frame didn't get injured.
However, learning to use a kettlebell properly has been one of the most positive for me and my long body.
Let me help you get comfortable as well.
How to do kettlebell goblet squats
- Stand with your feet slightly wider than hip distance apart, your toes angled slightly outward.
- Hold a kettlebell in both hands at your chest, gripping the handles as though you were cupping a goblet. One hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest.
- Engage your core and look straight ahead, keeping your eyes facing straight forward throughout the squat.
- Press your hips back and begin bending your knees to perform the squat. Inhale at the top and hold it in.
- Keep the kettlebell close to your body during the movement.
- Focus on keeping your chest tall while pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees.
- Check your position at the bottom. Your elbows should be positioned on the inside of either knee.
- Press through your heels and reverse the motion to return to the starting position. Exhale as you rise and press your hips forward at the top of the squat to engage your glutes.
Why kettlebell goblet squats are good for tall guys
Being long-limbed, I have never felt entirely comfortable in a back rack squat (using a barbell to load the weight behind your neck.) By holding onto the weight at the center of your chest, your body will align better from neck to pelvis to heels.
Start with a lightweight (10lbs-25lbs) and slowly sit into your squat, allowing yourself to push past your usual squat depth. In time, this move will help improve all of your squat movements .
How to do a kettlebell bent over row
Start in a standing position while holding a kettlebell in each hand with a neutral grip (thumbs forward.)
Hinge forward until your torso is roughly parallel with the floor (or slightly above.)
Begin the kettlebell movement by driving the elbows behind the body while retracting the shoulder blades.
Pull the kettlebells towards your body until the elbows are at (or just past) the midline, and then slowly lower the kettlebells back to the starting position under control.
Why kettlebell bent over rows are good for tall guys
Ok, this is a horrible movement for tall guys when done wrong. But when it's done right, it's one of the best movements you can do to better your posture.
Doing this wrong happens when you choose a weight that is too heavy, skip the initial steps and get 'into position' all wrong. By rushing through steps 1&2, you are setting yourself up to fail and hurt your lower back.
Take your time and reap the rewards.
How to do an Alternate Kettlebell Floor Press
- Sit on the floor and hold a kettlebell in each hand at your shoulder level.
- With your knees bent, lay down and place the kettlebells on your chest by gripping them with your palms facing forward.
- Keeping your knees bent at a 90-degree angle, press the weights above your chest by extending your arms until they are locked out (hold the KB's as you would a barbell in a bench press.)
- Lower one of the weights to your chest, turning the wrist in (having your thumb face the wall behind you.)
- Raise the weight, rotating your hands back to the original position, and then repeat the steps on the other side.
Why alternate kettlebell floor presses are good for tall guys
Doing an alternate kettlebell floor press is relatively safe for us tall guys. Not much can go wrong.
Keeping their knees up at a 90 angle, with their feet firmly on the floor, will help keep your lower back on the floor, taking any pressure off.
Doing floor chest presses is also great if you have shoulder issues, as the floor will help reduce unwanted movement through your delts.
How to do a single arm kettlebell push press
- Stand tall with the kettlebell held at shoulder height.
- Rapidly dip into a quarter squat, reverse momentum, and perform an explosive overhead press with the KB.
- Squeeze your glutes for stabilization and lock the kettlebell overhead before lowering the weight back to your shoulders.
Why Single-arm Kettlebell Push-press's are good for tall guys
The single-arm push press is another movement that helps with our overall posture. Working from our pelvis upwards, the action will help you work through any instabilities you have in your upper body.
How to do a single arm kettlebell thruster
- Lift the kettlebell to shoulder level. Keep your elbow bent and the kettlebell on the outer side, resting against your forearm and bicep (rack position/thumb towards you.)
- Stand with your feet at a hip-width distance with your toes pointing slightly out.
- Keep your arm free to the side and slightly out for balance.
- Bring your shoulders back, engage your abs, take a breath, and squat (go back to the goblet squat for help here.)
- Descend until your thighs are parallel to the floor and move up, pushing through your heels.
- As you reach the top of the squat, continue the movement by pressing the kettlebell over your head, extending your elbow fully. Exhale near the top.
- Lower the kettlebell to the side of your shoulder and into the starting position. Take another breath and descend for the next repetition.
Why Single-arm Kettlebell Thrusters are good for tall guys
Single-arm thrusters are another movement that will be potentially harmful if you do not take your time to learn the steps with a low weight.
Before you try this, learn how to goblet squat (movement 1) and single arm push press (movement 4.) These two movements create a thruster.
Doing a single arm thruster properly will help your posture, hip flexors and overall body control.
How to do a kettlebell seated overhead press
- Place a kettlebell on the floor, and sit down, so the KB is between your legs. Extend your legs in front of you to form a V.
- Grasp the kettlebell with both hands, and lift it to shoulder level on one side. Transfer the weight to one hand.
- Sit tall, and engage your abs to take the pressure away from your lower back. Focus your eyes straight in front of you; your neck should be neutral. Draw your shoulders back and downward.
- Tuck your elbow close to your side so your forearm is vertical and the weight is in front of your chest. Your wrist should be aligned with your forearm.
- Extend your opposite arm out to your side to help you balance.
- Press the kettlebell overhead . As the weight increases, allow your wrist to rotate so that your palm faces forward when your arm locks out. Reverse the motion to lower the kettlebell.
Why kettlebell seated overhead presses are good for tall guys
The seated press is another fantastic workout for upper body posture. It focuses on overall core stability while working your upper back and shoulders. Helping keep your shoulders back and not slouch.
How to do Kettlebell Farmer Walks
- Grab a kettlebell in each hand.
- Engage the core and pull your shoulder blades down and back while standing back up, returning to an upright posture.
- Step forward and start walking. Keep your head up, shoulders back, and core muscles engaged.
- Continue walking for your desired time or distance.
Why Kettlebell Farmer Walks are good for tall guys
Kettlebell farmer walks are the safest kettlebell workout any tall guy can do. The main thing you need to focus on is letting your core take the weight, not your lower back (focus on sucking your belly button to your back while walking.) Secondly, work on keeping your shoulder blades down, and shoulders rolled back as much as possible.
This movement is excellent for the overall posture of a tall guy.
Paul Marlow | Tall Paul
I am a the leading tall men's fashion expert globally. Being 6'7/202cm I have dealt with the struggles of being tall my whole life. I created Tall Paul to help give confidence to tall men like me.Check out the Tall Men's clothing guide https://tallpaul.ca/hubs/tall-mens-clothing/