Ultimate Kettlebell Training Guide 1.0

Ultimate Kettlebell Training Guide 1.
0
Srdjan Popovic
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Copyright Notice
No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to ensure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
Ultimate Kettlebell Training Guide 1.0
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Table of Contents
Chapter 1: Introduction ............................................................................................ 4 Chapter 2: A Kettlebell? ............................................................................................ 7 Chapter 3: Why is Kettlebell Training so EFFECTIVE? ............................................. 11 Chapter 4: Four Kettlebell Exercises to Build an Incredible Body ....................... 17 Chapter 5: Ultimate KB Workout to get Started .................................................. 28 Chapter 6: Incredible Body for Life ....................................................................... 30
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Chapter 1: Introduction
However it may have happened that you stumbled on this report, I welcome you. Youre here because you want to build an incredible body. Youre here because youre tired of doing the same things over again and never getting any results. Youre tired of following age-old tactics and getting nowhere. Youre in the right place. By now, you should be aware of the secret tool that thousands have used to build incredible bodies. Before I get into any details, let me start off by introducing myself.
Who am I?
My name is Srdjan Popovic and I run the popular health and fitness blog Bloom to Fit. Ive been an athlete for all of my life. Basketball was my first love (still is) and the basketball court will always be my home away from home. I was an avid boxer and even traveled to Thailand to train Muay Thai. Ive always enjoyed trying new things. Today, fitness is my passion. Im a certified personal trainer and an athletic trainer at the International Basketball and Sports Academy where I help young athletes develop quickness, acceleration and agility for the sport of basketball. Personally, I havent been passed along a great set of genes so I do my best to rewrite my own playbook. Ive always been a lean guy. I lead a very active lifestyle and I always think about what Im putting inside my body. I enjoy experimenting with different workout techniques to see what works and what doesnt. As a trainer and fitness enthusiast, I believe in continuous learning. You can never stop learning. This is such a fast-paced industry and new techniques and methods are always surfacing. I have been working with Kettlebells for about a year now. I got introduced to them by a fellow basketball player who told me that they would help improve my vertical. I became HOOKED and quickly realized that there was wayyy more to Kettlebells than just boosting vertical jump.
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I love the feeling of doing something unique. My school gym purchased a set and Im one of the rare people who use them. The confused (and shocked) looks I get from people who have no idea what Kettlebells are really get me pumped. Ive gotten a few friends and clients involved with KB training and I can see their bodies changing by the day. I want to share the same information with my readers. And so this report was born.
What is this Report About?

By now, youre aware of what the secret tool is. If youre not (shame on you), then read the following: This secret fitness tool has been around for ages. It has been used by thousands of people to build rock-solid, injury-proof bodies all over the world. Can you guess what it is? Its a KETTLEBELL A Kettlebell (KB) will give you results youve only dreamed about. But, for now, let me explain what this report outlines. Youll learn: How to get started with KB training How to pick the right size KB for yourself The incredible benefits of KB training 4 KB exercises to build an incredible body 3 KB workouts to get you started
Who is this Report For?

This report is for ANYONE looking to build an incredible body. This amazing fitness tool can be used effectively by both men and women. Athletes have been using KBs for decades to build injury-proof bodies. Young teens have even started using KBs to get started with their fitness routines. Most importantly, this tool is for busy people like you. Your time is precious and you dont have hours to spend in the gym. Sometimes you dont even have time to GO to the gym. But working with KBs is effective and very time efficient. Your workouts will be short and to the point. On top of that, if you have your own KB, you can do all of your workouts in your home. There are simply no more excuses for not having time to build an incredible body.
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If you want to build a rock-solid body in the shortest time possible, then you NEED to read this report and PUT IT INTO ACTION. If you follow what I outline from here on, I can guarantee you incredible results.
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Chapter 2: A Kettlebell?
What is a Kettlebell?
If youve ever seen a Kettlebell, you probably noticed its unusual look. In the simplest terms, its a cast iron weight with a handle on the top, commonly referred to as a cannon ball with a handle. Also known as a girya (Russian), the KB goes way back to when it first made an appearance in the Russian dictionary back in 1704. It quickly gained popularity in Tsarist Russia and any strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'. "Not a single sport develops our muscular strength and bodies as well as Kettlebell athletics," -Russian magazine Hercules in 1913. So what makes the KB different? Its all in the design. What makes KBs different from dumbbells comes down to where the center of gravity (COG) lies. With a dumbbell, the COG is in your hand. But with the KB, the COG lies outside of your hand (youre only holding onto the handle).
COG outside of hand COG in hand
This unique design changes how the weight works with your body. The momentum for the majority of KB movements creates centrifugal force, placing a larger focus on the muscles used for deceleration and stabilization. This form of dynamic, multi-directional movement
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relates well to real-life movements. The uneven distribution produced by the COG of the KB forces your body to have to counter-balance and stabilize.
How do I pick the right KB for me?

Kettlebells typically come in what is called a pood. This is a very old Russian measure of weight. 1 pood = 16kg = 35lbs The most important step when starting with KB training is picking the right size of KB for your physical condition and skill level. If youre a beginner, my recommendation is to start with a lighter KB until you master the movements. Heres a quick guide to choosing the right KB.
For men:
The average man should start with a 16kg (35lbs) KB. This is what I started with and still use for some exercises. Although it may not sound like a lot of weight, its perfect for mastering various KB exercises. Dont start with anything heavier. If you find the 16kg too heavy, then opt for a smaller one. There is no problem with starting lighter. Its not what you start with that matters, but what you finish with. Eventually, after mastering the moves, men can move onto the standard 24kg (53lbs) KB. This is the standard weight in the Russian Military. In my opinion, there is no need to go heavier than this. You can get incredible results with this size.
For women:
If youre a woman with very little to some strength training experience, I would recommend starting with a light 12lb KB. Use this weight to master all of the movements.
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The average woman will start with an 18lbs KB. Youll start seeing some incredible results with this weight. As you get stronger and your skill level with the KB improves, you can move up to the 26lbs KB. Although Ive seen some women working with heavier weights, I dont think its necessary. NOTE: If possible, find a certified KB Instructor in your area to help you figure out what the perfect starting weight for you should be. When in doubt, always choose the lighter weight for safety. Heres a quick summary: Weight 5-10 lbs 12 lbs 15-18 lbs 20-25 lbs 35 lbs 55+ lbs Recommended For Beginner female with little strength training experience Female with some strength training experience Female with above average strength training experience Strong, athletic female with a solid strength training base; male with below average strength base Male with average strength Male with above average strength
Where can I get a Kettlebell?

Kettlebells are not considered mainstream fitness tools. You wont find them in just any sports store. You have to dig a little deeper. I got my Kettlebell at Fitness Depot. If there is a Fitness Depot in your area (check here), then thats your best bet. If there isnt, then you need to look around for a fitness equipment retailer in your area. If you cant find one of those either, then your last resource is to order online. The shipping costs for KBs can bring up the cost; however, you only need to get this tool ONCE and youre
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set for life. If you want to upgrade to a heavier one later, you can order another one. But one will last you a long time. Here are a few places online you can get a Kettlebell: http://www.shopbot.ca/kettlebell-weights/price/canada/96881 http://www.kettlebellcanada.ca/ http://www.ultimatelyfit.com/kettlebells.html http://www.kettlebellfitness.ca/
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Chapter 3: Why is Kettlebell Training so EFFECTIVE?

What is Kettlebell Training all about?
Its important to begin by differentiating KB training from modern weight training or bodybuilding. There are some key differences: 1 Modern weight training focuses on specific muscle groups; KB training focuses on specific movements. 2 Modern weight training focuses on building strength; KB training focuses on building functional strength. 3 Modern training separates cardio and strength training; KB training combines them. 4 Modern weight training focuses on slow, controlled movements; KB training involves whole-body, dynamic movements. In a nutshell, KB training is a combination of dynamic pushing and pulling movements designed to engage your entire body in a whole new way. By integrating whole-body movements, this type of training forces your body to learn how to control a weight and control your body. Here are some of the key benefits of KB training:
Improve Cardiovascular Health

One things for sure with KB training, youll never have to do a day of cardio again. No more slow, boring jogs. No more waiting in line for the treadmill. No more inefficient cardio training. If you want to quickly and effectively strengthen your heart and improve your cardiovascular system, you need to get started with KB training. Ive seen some of the best results of my life by using KBs with HIIT (high intensity interval training). Short bursts of activity alternated with slightly longer rest periods. Lets just say youll be re-thinking your max heart rate after one of these workouts! Repetitive dynamic movements will challenge your entire body in a whole different way. The best part is that these cardiovascular results can be obtained in very short workout periods. But well save that one for later.
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Improve Balance, Coordination and Mental Focus

Remember that youre working with a tool thats designed to keep you off balance. With a displaced center of gravity, the KB forces you to maintain balance and stabilization at all times. As you progress through the different KB exercises, youll notice drastic improvement in your overall balance. Your brain understands movements better than it understands muscles. KB exercises focus on specific movement patterns and force the muscles in your body to work as a collective unit. This forces your body to learn to work in coherence and thus improves your overall coordination. Lastly, working with KBs is not a mindless matter. This is not the bench press where you can just lay down and crank out a few reps. KB training requires thinking. It requires incredible focus and concentration to ensure proper form is used and specific movement patterns are followed. The result is improved concentration and mental focus.
Build a Strong, Lean and Functional Body

If you want to look like a bodybuilder, then KB training is probably not for you. However, if you want to build a strong, lean and functional body, then youre in the right place. With KB training youll be focusing on fundamental movement patterns. These are movement patterns that will make your everyday activities easier with a lower chance of injury. You will climb stairs easier, pick up your kids with less effort, be more active with your friends and have more energy to do the things you love. Remember that KB training forces your body to work as a unit and thats exactly what is required in everyday life. Further, working with KBs is great for building total body strength. KB training forces your body to work in multiple planes of movement. The incorporation of multiple muscle groups in every movement teaches your body to work as a unit. You will become much stronger when your body works in union instead of working in isolation. Lastly, KB training is known for helping men develop the popular V-shape. Im talking broad shoulders, defined abdominals, toned arms and slim waists. The look women crave. KB
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training is also VERY popular with women as it has helped thousands of women slim down, tone up and build absolutely incredible glutes (YES!!). But what is muscle if its covered up with fat? That brings me to
Fat Loss Demolition and Improved Muscle Definition

If youre looking for a way to improve your body composition, READ THIS NOW!! KB training simply demolishes fat. Disintegrates it. Burns it. Melts it. Whatever verb you want to throw in, go ahead. But heres why its so effective. KBs use a 1-2 fat punch to help you lean out. First, simply having to manipulate a heavy weight has a high metabolic cost (i.e. lots of calories burned). Second, KB training helps build dense muscle mass, the kind that helps increase your resting metabolic rate. Studies have shown that adding even one pound of muscle to your frame increases your BMR by roughly 50 calories/day. Theres more. From my experience, KB training is best done in the high-intensity-interval-training (HIIT) format. Im talking about short bursts of intensity alternated with shorter resting periods. This type of training with KB exercises will boost your EPOC levels. EPOC (excess post oxygen consumption) refers to the excess oxygen your body takes in after the workout is complete to help with recovery processes required to bring the body back to steady state. This forces your body to utilize more energy even when your workout is done (i.e. MORE calories burned). You can read up more on EPOC Training. What does this mean for you? It means that the intense nature of KB training will result in a huge increase in calories burned even hours after your workout is done! Remember that KB exercises utilize whole-body movements. Multiple muscle groups in multiple planes of motion are engaged. Studies have shown that compound movements like these are far superior to developing muscle tone than isolation exercises due to the increased stimulation of the human growth hormone. All in all, KBs can help develop incredible physiques.
Build a Rock-Solid Posterior Chain

There is no better way to build a back of steel than with KB training.
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KB exercises help strengthen your entire posterior chain. Due to the high-repetition nature of the exercises, you will improve the muscular endurance in your major muscle groups such as your glutes and hamstrings. You will also build muscular endurance in the stabilizing muscles in your lower back. All of the mentioned items work together to improve your posture. Strengthening your posterior chain is not only important for athletic performance, but it is critical for simple things such as standing up straight with ease. Remember that with good posture, breathing becomes easier and deeper, your circulation and digestion improve and you portray a better, more confident image. Further, KB exercises will teach you to brace your midsection (like you were about to get punched in the stomach). Bracing your midsection creates an internal pressure that supports your back and makes you stronger. As you continuously perform these exercises, your body will begin to naturally move in a way that keeps your back protected.
Develop Overall Abdominal Strength

When it comes to abdominal strength, Im talking about more than just your hopeful sixpack. Your core consists of all the muscles around your hip musculature and trunk musculature. It is the center of your bodys strength and the origin of all your movements. Improving the strength of your core can help improve posture, physical performance, and overall balance and coordination. A strong core will make your everyday movements easier. Using KBs requires a complete engagement of the core in practically every movement. If you want to build a rigid core and solid back, there is nothing better than KB training. Due to the nature of the motion and biomechanics of KB exercises, every component of your core will be firing. When done right, you will never have to do any traditional abdominal exercises again. Dont underestimate the benefits of having a strong core. This leads me to my next point
Incredible for Rehabilitation

Ive spoken to trainers and therapists about the effects of KB use for rehab. There feedback was astounding. Endless stories were told of KB users curing chronic back pain, relieving stiffness, repairing knee and shoulder joints and boosting overall mobility.
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If youve never done KB training before, youll soon realize their ability to pinpoint the weak areas of your body. As mentioned, KB training forces your body to work as a unit. As the analogy goes, your body is like a chain but its only as strong as its weakest link. KB exercises will help reveal AND reverse any body misalignments or weaknesses. Continued use of KBs has been proven to bring your body back to aligned state and relieve any musculoskeletal pain. Longer periods of inactivity result in atrophy and deactivation of your muscles. They simply stop firing if they havent been used in a while. For instance, extending your hip (bringing your leg in front) should cause your glutes to fire. If your glutes are not firing properly (often this is the case if you tend to sit for long periods at a time), your lower back muscles are forced to compensate. This is what results in lower back pain. KB training forces your glutes and muscles in the hip area to engage and fire. Dr. Stuart McGill from the University of Waterloo recently said that it is muscular endurance of your core that reduces the odds of getting lower back pain, not muscular strength. The high-rep, repetitive nature of KB exercises builds incredible muscular endurance in the abdominal region and alleviates all lower back pain. Similar things can be said about shoulders. KBs have been known to cure some really bad shoulders. Working with KBs helps improve the mobility, stability and overall strength of the shoulder joint. They help strengthen the rotator cuffs which are responsible for stabilizing your shoulders. Ive heard stories where certain athletes who have had major damage done to their shoulders and used KBs to bring them back better than they ever were!
Strengthen Connective Tissues

Theres nothing worse than having strong muscles with weak joints. Enter the Kettlebell. Research has shown that repetitive dynamic loading is highly beneficial for your joints and KBs are all about repetitive dynamic loading. More so, the combination of acceleration and deceleration of dynamic KB movements helps increase your mobility and flexibility by strengthening your connective tissues ligaments, tendons, cartilage. By tightening up your suspension, youll greatly reduce your chances of injury.
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Drastically Improve Workout Efficiency

This is the big one. Not having enough time in the day is the number one excuse for not exercising. I get it. Youre busy. KBs are your solution. KBs have the ability to combine your strength, cardio and flexibility into one quick and effectively intense workout. Because of the intense nature of KB training, youre required to keep the workout duration short. Im talking about workouts under 30 minutes. The beautiful thing is that having your own KB means that you can do it anywhere. Have one at home. Bring one to work. I dont care. With KBs, there are simply no excuses.
You dont need any other equipment

Trust me once you get started with KB training youll get hooked. Once you start seeing the results, youll get addicted. Youll soon realize that there is no need for any other tools. No more money wasted on gym memberships (most of them dont have KBs), dumbbells, barbells, as-seen-on-TV products or full-blown machines. Its only you and your KB. If the weight gets too light, then you can get a heavier one. Or you can make changes to how you work with the one that you have. Change how you hold it. Vary your pace. Increase your deceleration times. Be creative. Its just you and your Kettlebell.
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Chapter 4: Four Kettlebell Exercises to Build an Incredible Body

In this section, Im going to highlight what I think are the four best Kettlebell exercises to build your workouts around. These are the four that I work with the most and that have given me the best results. CAUTION: First and foremost, kettlebell exercises, just like any other exercise, require correct form. Some of these exercises look simple but are actually difficult to do. Always start with light Kettlebells to learn the correct movements before you get into heavier swinging. If possible, my recommendation is to find a certified KB instructor in your area to show you how to do each of the exercises with proper form. This is the best way to learn how to do a KB exercise safely and effectively. Safety is of utmost importance! As you know, describing how to do an exercise (especially with Kettlebells) is really difficult. Ive tried my best to give you guidelines and pointers to give you a general understanding of what the exercise is and how its done. Ive also included photographs Ive taken of myself demonstrating the exercise. I strongly recommend checking out the extra resources Ive included with each exercise. These are videos Ive found that I think would be extremely helpful in showing you exactly how to perform the exercises. Lets get started.
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Exercise 1 Two-Hand Kettlebell Swing

Without a doubt, the two-hand KB swing is one of the best total-body exercises for building an absolutely incredible body. The truth is that, on paper, this exercise looks like the easiest exercise in the world to do. In reality, however, it requires a very precise approach. Bret Jones, a popular RKC Trainer, said it best: "There is a big difference between swinging a Kettlebell and performing a Kettlebell swing the right way." When done correctly, with appropriate technique, you can expect maximum results with maximum safety. The KB swing is an eye-opening realization of what Kettlebell training is all about: explosiveness, flexibility and fat-shearing cardio. This exercise works practically every muscle group in the back of the body and the legs. More importantly, this exercise (and the ones that follow) teaches you how to generate power from your core outward to the object youre manipulating. Its no longer about moving a weight from point A to point B; rather, its about learning how to generate force from your bodys powerhouse: core, back, legs, and hips.
How to do the exercise:

Instead of trying to explain it myself, Ill give you the description given in the book The 4 Hour Body. This is one of my all time favourite books and in it, of course, Tim Ferris advocates the Kettlebell Swing. Heres his explanation:
Stand with your feet 6-12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00 Keep your shoulders pulled back (retracted) and down to avoid rounding your back The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting-down movement Do not let your shoulders go in front of your knees at any point Tim: Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dogs head gets in the way, it should be lights out for Fido.
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I couldnt have said it better myself. Here are some pictures Ive taken of myself doing the KB Swing. They should give you a general understanding of what the exercise looks like. Follow the frames accordingly:
KB Swing Forward
Notice that my feet are past shoulder-width apart, my toes are pointed out on an angle, and my focus is always forward. The next frame of photos shows the same repetition from a side view. Note the straight back and the retracted shoulders.
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KB Swing - Side
When doing any of the outlined exercises, make sure youre keeping this mental checklist to ensure proper form: Sit back Keep your head up Maintain an arch in your back (absolutely no back flexion) Powerful hip thrust and glute squeeze on every rep
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Extra Resources: Video: http://www.youtube.com/watch?v=_h1QcHTkwdI o Great demonstration of proper form and detailed overview of important things to remember when doing the KB Swing Video: http://www.videojug.com/film/kettlebell-swing-mechanics-steps-1-and-2 o Description and demonstration of the proper biomechanics for the KB Swing. Emphasis is on the neutral spine Video: http://www.youtube.com/watch?v=w-LvhjWh1vA o An in-depth demonstration by RKC trainer Delaine Ross of how to perform a KB Swing
Exercise 2 Kettlebell Snatch

Before attempting to learn the Kettlebell Snatch, I recommend first absolutely mastering the Kettlebell Swing. You wont be missing out on anything because, as I mentioned, the KB Swing alone can give you incredible results. The Snatch is a more complex movement. It is kind of like a modified swing where, with one hand, you swing the KB up above your head and allow it to flip over your hand. It takes extreme focus and concentration to do correctly. This is an incredible upper-body carving exercise and I use it all the time in my workouts. Its amazing for developing stability and strength in your shoulders.

This is a very difficult exercise to try to explain with words, so I wont bother. I suggest you use the extra resources Ive provided to get a better understanding. There are really helpful videos to learning how to do the KB Snatch. You can also refer to the pictures below where I show a short series of repetitions of me doing the KB Snatch. NOTE: Whenever I do one handed exercises, I like to hold the KB at the inside corner of the handle. This was the way I was taught and it works for me. I know others who hold the handle in the middle and it works for them. The best is to try both and decide for yourself. If you can find a certified Kettlebell trainer in your area, they can help you figure out which one works best for you. Here are some general guidelines to follow: The force required to lift the kettlebell is generated by the hips, not the arms (just like the Swing),
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As the kettlebell rises up over the head, slightly rotate your hand so your palm is facing inside. This will help the KB flip over the hand. (to be done in one fluid motion), The fingers of the hand doing the Snatch can be left open at the top of the movement, or you can close them around the handle. I typically keep my hand open with fingers pointing up because it helps me keep my wrist aligned, The kettlebell comes to rest overhead in the same position as the press: elbow locked out and shoulder packed, The swing on the way down is the same as for the KB swing, as you allow the KB to swing between your legs.
Here are a few photos of me doing the KB Snatch. Follow the frames accordingly.
KB Snatch Forward
Just like in the KB Swing, note that Im always facing forward. Also note where I hold the KB (on the inside portion of the handle). My wrist is in neutral position at all times for safety.
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Check out the view from a 45 degree angle on the next page. Note the proper alignment of my back.
KB Snatch - Angle
Use these extra resources below to get an even better understanding of the KB Snatch. Extra resources: Video: http://www.youtube.com/watch?v=6Ubc4uJdyB8 o A break-down of the KB snatch. Demonstrates the key points of the exercise. Video: http://www.youtube.com/watch?v=gtPo3PW2xVM o An excellent analysis of the KB Snatch technique. The exercise is split into four parts here and youll see how all the parts fit together. Video: http://www.youtube.com/watch?v=TgNpQUz85t8 o Nice demonstration of what the KB Snatch should look like with continuous repetitions.
Exercise 3 Kettlebell Turkish Get-Up

I found the Kettlebell Turkish Get-Up (TGU) to be the most difficult of the four exercises to master. When mastered, however, the KB TGU works absolutely every muscle group in your body. As you work through the exercise, you literally feel your body working as a unit to bring the weight up over your head. The exercise consists of nine discrete movements which, in combination, address all of the major muscle groups and planes of movement.
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CAUTION: Be VERY careful with this exercise because for the majority of it the KB is above your head while you are balancing it from a precarious position. NOTE: My recommendation, when starting off, is to learn how to do these steps without a KB.

Heres a general guideline of how the exercise is done. Lie down on the floor with your hands at your sides and have a kettlebell within grip reach of one of them. Its best to use a carpeted or matted floor, Grip the handle underhanded, as if you were going to curl it, NOTE: For the ENTIRE repetition, keep your head up and eyes on the kettlebell. Press the KB straight up above you with your wrist directly above your shoulder. Rotate your hand so that your palm is facing slightly to the midline of your body. Keep your wrist in neutral position at all times - DO NOT let your wrist bend, Push the KB up above your non-KB shoulder and get up on your non-KB elbow, Push the KB some more so you can move from elbow to hand on the ground of your non-KB arm. Your arm should be locked and supporting you, Bring your non-KB leg behind you. At this point you should have one knee on the floor and the other foot planted, Now push upwards with your legs (as if youre lunging up), keeping the KB above your head the entire time, Once you're standing straight up, youre done half the repetition. Reverse the entire process to end up back on the floor on your back.
The 4 Hour Body has a great reference of how to do a proper KB TGU:
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I also included a series of pictures of me doing the exercise. Notice the similarities.
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Extra Resources: Video: http://www.youtube.com/watch?v=RqyIuFIdgRk o An excellent overview of the KB TGU. Trainer breaks the exercise down into five simple steps and demonstrates excellent technique. Video: http://www.youtube.com/watch?v=nbabYc6HZw0 o Great overall demonstration of the KB TGU from start to finish. You can ignore the bulldog Video: http://www.youtube.com/watch?v=uDQUlshxO_8 o Just an interesting variation. Youll see what I mean.
Exercise 4 Kettlebell Clean & Press

The Kettlebell Clean & Press was created to build the warrior in you. This power exercise is designed to build raw upper body strength, especially in the arms and shoulders. In his book, The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades, Pavel said: "the clean draws its name from the requirement to bring the weight to the shoulder in one clean movement." This is extremely important. Safety Tip: it is important to keep your wrist in a neutral alignment (keep it straight) at all times. Dont let the KB hyperextend your wrist.
How to do the Exercise:

1.
Stand straight with feet wider than shoulder width apart and grab kettlebell in the same way you grab it for the KB Snatch. Bend your legs and sit your butt back, In one ballistic motion, swing the kettlebell up to shoulder height. To absorb the shock, it is ok to dip slightly but DO NOT lean back. Keep your glutes, abs and back very tight and contracted. Your body should be coiled like a tight steel spring, Press the KB up keeping your abs, glutes, lats, and legs very tight. Bring the KB back down to shoulder height and let it swing through your legs.
2.
3. 4.
The important things to remember with the KB Clean & Press are as follows:

Maintain a smooth and controlled motion for every repetition, Keep your wrists in a straight, neutral position at all times, Keep the weight of your body and kettlebell on your heels and push the floor away through your heels as youre pressing up the KB.
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Heres a series of photographs I took demonstrating the exercise:
I usually hold the KB closer to my body at frames 4 and 6 (before and after the press), but the photos did not catch that. Use the resources below for a better demonstration. Extra Resources: Video: http://www.youtube.com/watch?v=6AIlgwod8cY o A great demonstration of how to do the clean portion. Youll notice that this trainer sets his weight down in between repetitions. I like to swing the KB between my legs between repetitions. Video: http://www.youtube.com/watch?v=MpjJwPaxUV4&feature=related o A great demonstration of how to do the press portion. The clean is a prerequisite to the press. Pay attention to the details in this video. Video: http://www.youtube.com/watch?v=jxMnAj7UFU4 o An excellent demonstration of how to do continuous repetitions of KB Clean and Press.
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Chapter 5: Ultimate KB Workout to get Started

The thing I love about kettlebells is their versatility. I have designed tons of workouts using only this ONE tool. Ive let my imagination run wild sometimes (Ive developed some ridiculous workouts for sure). The point is that once you learn how to do the fundamental movements, the options are endless. You can create your own workouts or simply pay attention to your email. Ill be sending out notices of new workouts and workout videos I put up on Bloom to Fit. Here are three very simple workouts I designed to get you started with KB training.
Workout 1 - The ARE WE THERE YET workout

The first workout follows the Tabata protocol. Youre going to alternate a short swinging period with an even shorter rest period. This is an incredibly simple but EFFECTIVE workout. Your heart rate will be through the roof and your entire body will benefit. I do this workout at least once a week. Youll be in and out in under 20 minutes. Alternate the following: 30 seconds swing 15 second rest
Youll be doing this for a total of 5 minutes. That is one set. It equates to 3.5 minutes of swinging per set. Aim to reach the same number of swings for each 30 second swinging session. Rest for 3 minutes. No more. No less. Repeat the set 2 more times for a total of 3 sets.
Workout 2 The HOW MANY MORE workout

This is one of my favourite workouts. Its a protocol Mike Tyson used for his training. Ive modified his protocol by changing up the exercises. Basically, you are alternating between two exercises the entire time. Exercise 1 KB Swing Exercise 2 Push up The repetitions go as follows. Note that there is no rest in between the sets.
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1 KB swing 1 Push up 2 KB Swings 2 Push ups 3 KB Swings 3 Push ups Keep increasing your repetitions by one until you reach a number youre comfortable with. Then start moving back down, one repetition at a time. So if you did up to 6 repetitions, you would go up to 6, then move down to 5 swings, 5 push ups then 4 swings, 4 push ups until you got back down to one rep of each. For my own workouts, I try to go for 7 repetitions before I work my way down. This gives me a total of 49 KB swings and 49 push ups. I do this set 3 times (with 3-5 min of rest in between) for a total of 147 KB Swings and 147 push ups. If thats too much for you, start by going up to only 4 or 5 repetitions or just do one or two sets. Then work your way up.
Workout 3 The ARE YOU SERIOUS workout

This is one of the more difficult workout combinations Ive come up with. Its a simple concept but an exhausting mental and physical battle. The workout can be done using any of the 4 exercises listed. Pick a number of repetitions that you want to do total for the workout. Now try to do those repetitions in as short as time possible with CORRECT form. Repetitions done without proper form dont count (youre only cheating yourself and putting yourself at risk). Youre allowed to take rest periods as needed. The objective is to complete those repetitions in the shortest time possible. For example, I do this workout with KB Turkish Get-Ups. Ill set my workout goal to 30 repetitions each hand (60 total). I aim to finish in the shortest time possible. I do this workout once a month to track my improvements. IMPORTANT: taking breaks is part of the workout. Dont sacrifice proper form and safety to try and shorten your time. Thats not the point. Be smart about what youre doing.
Bloom to Fit
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Chapter 6: Incredible Body for Life

One of my readers once asked me this question: If you were forced to limit yourself to doing ONE exercise for the rest of your life, what would it be? I thought it about for about 2 seconds before responding:
The Kettlebell Swing

(KB Russian Get-Up comes in a close second) Theres no denying the pure effectiveness of Kettlebells and KB training. In as little as 20 minutes, you can get the most incredible workout of your life and an incredible body. Yes, 20 minutes!!! If you want to quickly build a powerful, rigid and injury-proof body, then you need to implement the things outlined in this report - today. No more making excuses. No more waiting for tomorrow.
Take action today.

I promise youll be glad you did. I had a lot of fun writing this report. If you enjoyed it, then please share it with your friends and family. Help me spread the word about Bloom to Fit so I can help others.
Help me spread my message.

How you can help:
Like and share my Facebook page http://www.facebook.com/bloomtofit Visit and share my blog http://www.bloomtofit.com/
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Thanks for reading! To your success, Srdjan Popovic

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