Training
The Kettlebell Clock Analogy: A Visual Guide to Mastering Ballistic Movements
When it comes to kettlebell training – especially ballistic lifts like swings, cleans, and snatches – two things separate good from great: timing and technique. Yet, for many lifters and even experienced coaches, explaining or mastering these patterns can feel like a puzzle.
That’s where the ‘kettlebell clock analogy’ comes in. This simple but powerful framework maps each phase of a kettlebell lift onto the face of a clock. With this visual tool, the mechanics, rhythm, and flow of ballistics suddenly make sense and come to life.
In this article, which includes four reference videos, I break down the analogy step by step, from the two-hand swing to advanced lifts like the snatch. Whether you’re a personal trainer, coach, or dedicated kettlebell enthusiast, this system will sharpen the way you teach, train, and understand ballistic movements.
Part 1
Introduction – Why the Clock Analogy Matters
Before diving into technique, it’s important to understand why the clock analogy exists in the first place. Kettlebell ballistics (i.e., swings, cleans, snatches), are powerful, athletic movements, but require breaking down the movement to simplify the learning process.
Think about the challenges most coaches face: athletes often ‘get lost’ in the timing. The question of when to hinge, when to extend, and when to guide the bell is where form starts to break down.
Mechanics can feel abstract. Without a clear picture, instructions can sound like a list of corrections rather than a connected sequence. Many athletes default to muscling the movement with their arms because they haven’t internalised the rhythm of hip drive and float. This is why the clock analogy matters. It is a strategy to help client and athletes learn the ballistic movements of kettlebells and other functional tools.
Instead of throwing dozens of cues at someone, you anchor the movement to something universal: an analogue clock face. Most people understand the positions of 5, 7, 9, 10, and 12 o’clock. This shared language creates instant clarity and removes the guesswork. But the analogy goes deeper than just being a neat visual. It also embodies the Coaching Pillars I outline in Purpose-Driven Movement:
- Clarity: Coaches can simplify complex mechanics into one visual framework that athletes can instantly recall.
- Connection: By using a shared metaphor, coaches and athletes are literally “on the same page,” fostering trust and better communication.
- Purpose:The analogy isn’t just about a drill. It’s about helping athletes see the bigger picture – how each phase of the clock builds toward mastery of movement and performance.
Figure 1. Kettlebell clock analogy breakdown
Part 2
Building the Foundation – The Two-Hand Swing
The two-hand swing is the foundation of kettlebell ballistics. Think of it as the entry point to the entire clock analogy.
Imagine standing in front of a clock face. Twelve o’clock is above the head, and one straight line down the mid-point of the body is six o’clock. Using this image, the swing breaks down into the following clear phases:
- 5 o’clock (backswing): The kettlebell travels behind the body, loading the hips and hamstrings. This is the hinge phase where elastic energy is being stored.
- 7 o’clock (half-swing): Momentum and stretch reflex build, preparing for the forward drive.
- 9 o’clock (eye-level finish): The bell peaks at chest height, powered by hip extension – not the arms.
Coaching cues
- “Avoid pulling with the arms; let the hips drive the bell”.
- “Maintain rhythm, especially as fatigue sets in”.
- “Think of the swing as a ‘float’ at the top, not a lift”.
Coaching Pillar Callout – Clarity of Communication
In Purpose-Driven Movement, such as the kettlebell swing, one of the core coaching pillars is ‘clarity’. The clock analogy provides athletes with a mental map that is simple, memorable, and precise. Instead of overloading clients with cues, you give them one visual that explains the whole movement.
Part 3
Stability Meets Flow – One-Arm Swings and the Clean
Once the two-hand swing is established, moving to a single-arm swing raises the demand. The same 5 to 7 o’clock mechanics apply, but now the body must manage rotational forces and stabilise through the core.
Coaching cues
- “Chop the ground: Stay rooted to resist rotation”.
- “Engage the opposite arm: The free arm isn’t idle – it counters the kettlebell and balances the body”.
- “We’ll train both sides equally to build symmetry and resilience”.
From here, we introduce the kettlebell clean. It begins with the same half-swing but finishes in the rack position, where the bell rests between forearm and bicep. This rack becomes a launchpad for presses, squats, and lunges.
Coaching cue for the clean
- “Keep the elbow tucked to guide the bell”.
- “Allow the kettlebell to roll into position rather than crash onto the forearm”.
- “Think of it as ‘pull and cushion’ rather than ‘yank and slam’”.
Coaching Pillar Callout – Connection
Coaching isn’t just about correcting form; it’s about connecting the athlete to their own body. The shift from two hands to one, demands awareness of rotation, balance, and asymmetry. This is where coaches empower athletes to notice and feel their movement, deepening the human-to-human connection that is central to Purpose-Driven Movement.
Part 4
The Full Expression – High Pulls and Snatches
The final stage of the clock analogy takes us beyond 9 o’clock. Here we enter the explosive phase, where precision and timing matter most.
- 10 o’clock (high pull): The kettlebell rises above eye level, guided by momentum from the hips, not a tug from the arms. Think of leading with the elbow, not muscling it up.
- 12 o’clock (snatch): With a crisp “punch through,” the kettlebell locks out overhead in a strong, stable finish.
This is the full expression of the swing – flowing from the backswing to a complete overhead lockout.
Coaching cues for the snatch
- “Punch too early, and momentum dies”.
- “Punch too late, and the bell crashes down on the wrist”.
- “Get it right, and the snatch feels smooth, fluid, and powerful”.
Coaching Pillar Callout – Purpose
In Purpose-Driven Movement, another coaching pillar is ‘purpose’. Every movement must connect to something bigger. The snatch, as the pinnacle of ballistics, reminds us that great coaching isn’t about random reps, it’s about guiding athletes toward mastery, with each phase of the clock building to the full expression of the lift.
Why the Clock Analogy Works
The kettlebell clock analogy is more than a teaching trick; it is a system that provides a visual perspective along with the language of movement. It allows coaches to:
Simplify complex instruction.
Accelerate learning for beginners.
Create consistency across all ballistics.
Anchor performance in clarity, connection, and purpose.
By framing kettlebell lifts around a simple visual, you turn confusion into confidence and build a shared framework that athletes carry into every session.
Final Thoughts
Ballistic kettlebell lifts can feel intimidating to teach and overwhelming to learn. But the clock analogy strips away the complexity, giving coaches and athletes a tool that is simple, memorable, and effective. This is where the philosophy of Purpose-Driven Movement comes alive: clarity, connection, and purpose in every rep. The result isn’t just better lifts, it’s better coaching, stronger relationships, and more empowered athletes.
Tarek Michael Chouja
Tarek is the CEO and Founder of the Functional Training Institute (FTI). FTI is a global fitness education company that helps fitness professionals, coaches, and personal trainers master functional training, movement, and injury prevention via a variety of certification training programs.