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Ultimate Kettlebell Training Guide 1.0
Bloom to Fit
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
Ultimate Kettlebell Training Guide 1.0
Bloom to Fit
You’re here because you’re tired of doing the same things over again and never getting any results. I enjoy experimenting with different workout techniques to see what works and what doesn’t. Before I get into any details. acceleration and agility for the sport of basketball. You’re here because you want to build an incredible body. By now. Basketball was my first love (still is) and the basketball court will always be my ‘home away from home’. I’ve always been a lean guy. I’m a certified personal trainer and an athletic trainer at the International Basketball and Sports Academy where I help young athletes develop quickness. You’re in the right place. I haven’t been passed along a great set of genes so I do my best to rewrite my own playbook. You’re tired of following age-old tactics and getting nowhere. I’ve always enjoyed trying new things. Ultimate Kettlebell Training Guide 1. This is such a fast-paced industry and new techniques and methods are always surfacing. I believe in continuous learning. I was an avid boxer and even traveled to Thailand to train Muay Thai. Today. I welcome you. I’ve been an athlete for all of my life. let me start off by introducing myself. you should be aware of the secret tool that thousands have used to build incredible bodies. I have been working with Kettlebells for about a year now. You can never stop learning. Who am I? My name is Srdjan Popovic and I run the popular health and fitness blog Bloom to Fit.0 Bloom to Fit . As a trainer and fitness enthusiast. I became HOOKED and quickly realized that there was wayyy more to Kettlebells than just boosting vertical jump. I got introduced to them by a fellow basketball player who told me that they would help improve my vertical. I lead a very active lifestyle and I always think about what I’m putting inside my body.|Page4 Chapter 1: Introduction However it may have happened that you stumbled on this report. Personally. fitness is my passion.
There are simply no more excuses for not having time to build an incredible body. Sometimes you don’t even have time to GO to the gym. And so this report was born. Your workouts will be short and to the point. you’re aware of what the secret tool is. What is this Report About? By now. My school gym purchased a set and I’m one of the rare people who use them. On top of that. then read the following: This secret fitness tool has been around for ages. injury-proof bodies all over the world. Athletes have been using KBs for decades to build injury-proof bodies. this tool is for busy people like you. Can you guess what it is? It’s a KETTLEBELL A Kettlebell (KB) will give you results you’ve only dreamed about.0 Bloom to Fit . Your time is precious and you don’t have hours to spend in the gym. I’ve gotten a few friends and clients involved with KB training and I can see their bodies changing by the day. You’ll 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.|Page5 I love the feeling of doing something unique. But working with KBs is effective and very time efficient. It has been used by thousands of people to build rock-solid. If you’re not (shame on you). This amazing fitness tool can be used effectively by both men and women. The confused (and shocked) looks I get from people who have no idea what Kettlebells are really get me pumped. But. Ultimate Kettlebell Training Guide 1. Young teens have even started using KBs to get started with their fitness routines. if you have your own KB. for now. you can do all of your workouts in your home. Most importantly. I want to share the same information with my readers. let me explain what this report outlines.
I can guarantee you incredible results.0 Bloom to Fit . then you NEED to read this report and PUT IT INTO ACTION. Ultimate Kettlebell Training Guide 1.|Page6 If you want to build a rock-solid body in the shortest time possible. If you follow what I outline from here on.
the COG is in your hand.|Page7 Chapter 2: A Kettlebell? What is a Kettlebell? If you’ve ever seen a Kettlebell. COG outside of hand COG in hand This unique design changes how the weight works with your body. or 'a kettlebell man'. placing a larger focus on the muscles used for deceleration and stabilization. With a dumbbell. 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.0 Bloom to Fit . "Not a single sport develops our muscular strength and bodies as well as Kettlebell athletics. But with the KB. it’s a cast iron weight with a handle on the top. Also known as a girya (Russian). This form of dynamic. commonly referred to as a cannon ball with a handle. you probably noticed its unusual look. So what makes the KB different? It’s all in the design." -Russian magazine Hercules in 1913. multi-directional movement Ultimate Kettlebell Training Guide 1. The momentum for the majority of KB movements creates centrifugal force. the COG lies outside of your hand (you’re only holding onto the handle). What makes KBs different from dumbbells comes down to where the center of gravity (COG) lies. In the simplest terms.
I would recommend starting with a light 12lb KB. This is a very old Russian measure of weight. If you find the 16kg too heavy. men can move onto the standard 24kg (53lbs) KB. but what you finish with. It’s not what you start with that matters. Here’s a quick guide to choosing the right KB. In my opinion. there is no need to go heavier than this. Ultimate Kettlebell Training Guide 1. after mastering the moves. Don’t start with anything heavier. This is what I started with and still use for some exercises. You can get incredible results with this size.0 Bloom to Fit .|Page8 relates well to real-life movements. my recommendation is to start with a lighter KB until you master the movements. it’s perfect for mastering various KB exercises. 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. Use this weight to master all of the movements. For women: If you’re a woman with very little to some strength training experience. Although it may not sound like a lot of weight. For men: The average man should start with a 16kg (35lbs) KB. How do I pick the right KB for me? Kettlebells typically come in what is called a ‘pood’. There is no problem with starting lighter. Eventually. If you’re a beginner. then opt for a smaller one. This is the standard weight in the Russian Military. The uneven distribution produced by the COG of the KB forces your body to have to counter-balance and stabilize.
Here’s 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. I don’t think it’s necessary. then you need to look around for a fitness equipment retailer in your area. you can move up to the 26lbs KB. always choose the lighter weight for safety.0 Bloom to Fit . NOTE: If possible. When in doubt. you only need to get this tool ONCE and you’re Ultimate Kettlebell Training Guide 1. If you can’t find one of those either. athletic female with a solid strength training base.|Page9 The average woman will start with an 18lbs KB. You won’t find them in just any sports store. however. find a certified KB Instructor in your area to help you figure out what the perfect starting weight for you should be. then that’s your best bet. I got my Kettlebell at Fitness Depot. If there is a Fitness Depot in your area (check here). You have to dig a little deeper. Although I’ve seen some women working with heavier weights. The shipping costs for KBs can bring up the cost. 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’ll start seeing some incredible results with this weight. If there isn’t. then your last resource is to order online. As you get stronger and your skill level with the KB improves.
But one will last you a long time.shopbot. Here are a few places online you can get a Kettlebell: http://www.ultimatelyfit.0 Bloom to Fit .com/kettlebells.kettlebellfitness.html http://www.ca/ http://www.| P a g e 10 set for life. If you want to upgrade to a heavier one later. you can order another one.ca/ Ultimate Kettlebell Training Guide 1.ca/kettlebell-weights/price/canada/96881 http://www.kettlebellcanada.
controlled movements. boring jogs. 4 – Modern weight training focuses on slow. I’ve seen some of the best results of my life by using KBs with HIIT (high intensity interval training). dynamic movements. 2 – Modern weight training focuses on building strength.| P a g e 11 Chapter 3: Why is Kettlebell Training so EFFECTIVE? What is Kettlebell Training all about? It’s important to begin by differentiating KB training from modern weight training or bodybuilding. 3 – Modern training separates cardio and strength training. Ultimate Kettlebell Training Guide 1. Short bursts of activity alternated with slightly longer rest periods. No more waiting in line for the treadmill. In a nutshell. But we’ll save that one for later. The best part is that these cardiovascular results can be obtained in very short workout periods. By integrating whole-body movements. There are some key differences: 1 – Modern weight training focuses on specific muscle groups.0 Bloom to Fit . you need to get started with KB training. you’ll never have to do a day of cardio again. Here are some of the key benefits of KB training: Improve Cardiovascular Health One thing’s for sure – with KB training. No more slow. KB training combines them. KB training is a combination of dynamic pushing and pulling movements designed to engage your entire body in a whole new way. If you want to quickly and effectively strengthen your heart and improve your cardiovascular system. Let’s just say you’ll 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. KB training focuses on building functional strength. KB training involves whole-body. KB training focuses on specific movements. this type of training forces your body to learn how to control a weight and control your body. No more inefficient cardio training.
KB training requires thinking. I’m talking broad shoulders. Further. The incorporation of multiple muscle groups in every movement teaches your body to work as a unit. the KB forces you to maintain balance and stabilization at all times. toned arms and slim waists. 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. Your brain understands movements better than it understands muscles. lean and functional body. You will become much stronger when your body works in union instead of working in isolation. As you progress through the different KB exercises. working with KBs is great for building total body strength. With a displaced center of gravity. These are movement patterns that will make your everyday activities easier with a lower chance of injury. you’ll notice drastic improvement in your overall balance. However. Lastly. It requires incredible focus and concentration to ensure proper form is used and specific movement patterns are followed. KB . working with KBs is not a mindless matter. Lean and Functional Body If you want to look like a bodybuilder. Build a Strong. KB training forces your body to work in multiple planes of movement. With KB training you’ll be focusing on fundamental movement patterns. Lastly. if you want to build a strong. pick up your kids with less effort. defined abdominals. Remember that KB training forces your body to work as a unit and that’s exactly what is required in everyday life. This is not the bench press where you can just lay down and crank out a few reps. You will climb stairs easier.| P a g e 12 Improve Balance. KB training is known for helping men develop the popular V-shape. then KB training is probably not for you. Coordination and Mental Focus Remember that you’re working with a tool that’s designed to keep you off balance. The look women crave. then you’re in the right place. be more active with your friends and have more energy to do the things you love. The result is improved concentration and mental focus.
KB training helps build dense muscle mass. Ultimate Kettlebell Training Guide 1. Whatever verb you want to throw in. Build a Rock-Solid Posterior Chain There is no better way to build a back of steel than with KB training. All in all. Disintegrates it. 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. MORE calories burned). You can read up more on EPOC Training. This forces your body to utilize more energy even when your workout is done (i. But here’s why it’s so effective. READ THIS NOW!! KB training simply demolishes fat. KB training is best done in the high-intensity-interval-training (HIIT) format. I’m talking about short bursts of intensity alternated with shorter resting periods.| P a g e 13 training is also VERY popular with women as it has helped thousands of women slim down. There’s more. Studies have shown that adding even one pound of muscle to your frame increases your BMR by roughly 50 calories/day. Second. From my experience. Burns it. This type of training with KB exercises will boost your EPOC levels. 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. simply having to manipulate a heavy weight has a high metabolic cost (i.e.e. tone up and build absolutely incredible glutes (YES!!). KBs use a 1-2 fat punch to help you lean out. the kind that helps increase your resting metabolic rate. 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. go ahead. But what is muscle if it’s covered up with fat? That brings me to… Fat Loss Demolition and Improved Muscle Definition If you’re looking for a way to improve your body composition.0 Bloom to Fit . First. KBs can help develop incredible physiques. Melts it. lots of calories burned). Multiple muscle groups in multiple planes of motion are engaged.
As you continuously perform these exercises. Your core consists of all the muscles around your hip musculature and trunk musculature. but it is critical for simple things such as standing up straight with ease. A strong core will make your everyday movements easier. It is the center of your body’s strength and the origin of all your movements. physical performance. Due to the nature of the motion and biomechanics of KB exercises. When done right. If you want to build a rigid core and solid back. This leads me to my next point… Incredible for Rehabilitation I’ve spoken to trainers and therapists about the effects of KB use for rehab. Using KBs requires a complete engagement of the core in practically every movement. Bracing your midsection creates an internal pressure that supports your back and makes you stronger. Further. Don’t underestimate the benefits of having a strong core. I’m talking about more than just your hopeful sixpack. your body will begin to naturally move in a way that keeps your back protected. Ultimate Kettlebell Training Guide 1. You will also build muscular endurance in the stabilizing muscles in your lower back. there is nothing better than KB training. All of the mentioned items work together to improve your posture. KB exercises will teach you to brace your midsection (like you were about to get punched in the stomach). There feedback was astounding. Develop Overall Abdominal Strength When it comes to abdominal strength. repairing knee and shoulder joints and boosting overall mobility. you will improve the muscular endurance in your major muscle groups such as your glutes and hamstrings. Endless stories were told of KB users curing chronic back pain. you will never have to do any traditional abdominal exercises again. Strengthening your posterior chain is not only important for athletic performance. and overall balance and coordination. Improving the strength of your core can help improve posture. relieving stiffness. your circulation and digestion improve and you portray a better. every component of your core will be firing.| P a g e 14 KB exercises help strengthen your entire posterior chain.0 Bloom to Fit . Due to the high-repetition nature of the exercises. Remember that with good posture. breathing becomes easier and deeper. more confident image.
The high-rep. you’ll soon realize their ability to pinpoint the weak areas of your body. Longer periods of inactivity result in atrophy and deactivation of your muscles. your lower back muscles are forced to compensate. For instance. 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. KBs have been known to cure some really bad shoulders. not muscular strength. As the analogy goes.0 Bloom to Fit . As mentioned. KB training forces your body to work as a unit. tendons. I’ve 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 There’s nothing worse than having strong muscles with weak joints. Ultimate Kettlebell Training Guide 1. your body is like a chain but it’s only as strong as its weakest link. cartilage. you’ll greatly reduce your chances of injury. Similar things can be said about shoulders. repetitive nature of KB exercises builds incredible muscular endurance in the abdominal region and alleviates all lower back pain. More so. Working with KBs helps improve the mobility. extending your hip (bringing your leg in front) should cause your glutes to fire. Continued use of KBs has been proven to bring your body back to aligned state and relieve any musculoskeletal pain. Research has shown that repetitive dynamic loading is highly beneficial for your joints and KBs are all about repetitive dynamic loading. This is what results in lower back pain. stability and overall strength of the shoulder joint. If your glutes are not firing properly (often this is the case if you tend to sit for long periods at a time). KB exercises will help reveal AND reverse any body misalignments or weaknesses. Dr. KB training forces your glutes and muscles in the hip area to engage and fire. They help strengthen the rotator cuffs which are responsible for stabilizing your shoulders. By tightening up your suspension. the combination of acceleration and deceleration of dynamic KB movements helps increase your mobility and flexibility by strengthening your connective tissues – ligaments. They simply stop firing if they haven’t been used in a while.| P a g e 15 If you’ve never done KB training before. Enter the Kettlebell.
If the weight gets too light. cardio and flexibility into one quick and effectively intense workout. I’m talking about workouts under 30 minutes. KBs have the ability to combine your strength. No more money wasted on gym memberships (most of them don’t have KBs). I don’t care. Once you start seeing the results. you’ll get addicted. It’s only you and your KB. I get it. then you can get a heavier one. You’ll soon realize that there is no need for any other tools. Have one at home.0 Bloom to Fit . there are simply no excuses. You’re busy. You don’t need any other equipment Trust me – once you get started with KB training you’ll get hooked. Be creative. Increase your deceleration times. Change how you hold it. as-seen-on-TV products or full-blown machines. Because of the intense nature of KB training.| P a g e 16 Drastically Improve Workout Efficiency This is the big one. Or you can make changes to how you work with the one that you have. Vary your pace. barbells. dumbbells. Not having enough time in the day is the number one excuse for not exercising. The beautiful thing is that having your own KB means that you can do it anywhere. It’s just you and your Kettlebell. Bring one to work. KBs are your solution. you’re required to keep the workout duration short. With KBs. Ultimate Kettlebell Training Guide 1.
I’ve tried my best to give you guidelines and pointers to give you a general understanding of what the exercise is and how it’s done. require correct form. If possible. kettlebell exercises. 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. I’ve also included photographs I’ve taken of myself demonstrating the exercise. CAUTION: First and foremost. I strongly recommend checking out the extra resources I’ve included with each exercise. This is the best way to learn how to do a KB exercise safely and effectively. describing how to do an exercise (especially with Kettlebells) is really difficult. just like any other exercise. Some of these exercises look simple but are actually difficult to do. These are the four that I work with the most and that have given me the best results.0 Bloom to Fit . Safety is of utmost importance! As you know. These are videos I’ve found that I think would be extremely helpful in showing you exactly how to perform the exercises. Ultimate Kettlebell Training Guide 1. Always start with light Kettlebells to learn the correct movements before you get into heavier swinging. Let’s get started.| P a g e 17 Chapter 4: Four Kettlebell Exercises to Build an Incredible Body In this section. I’m going to highlight what I think are the four best Kettlebell exercises to build your workouts around.
you can expect maximum results with maximum safety. your left foot would point at 10:00 or 11:00. it requires a very precise approach. the two-hand KB swing is one of the best total-body exercises for building an absolutely incredible body. legs.0 Bloom to Fit . It’s no longer about moving a weight from point A to point B. this exercise looks like the easiest exercise in the world to do. How to do the exercise: Instead of trying to explain it myself. The KB swing is an eye-opening realization of what Kettlebell training is all about: explosiveness.” Ultimate Kettlebell Training Guide 1. 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. If your dog’s head gets in the way. Bret Jones. on paper. rather. it should be lights out for Fido. said it best: "There is a big difference between swinging a Kettlebell and performing a Kettlebell swing the right way. This exercise works practically every muscle group in the back of the body and the legs. and hips. If toes pointed straight ahead were 12:00 on a clock face. each foot pointed outward about 30 degrees.| P a g e 18 Exercise 1 – Two-Hand Kettlebell Swing Without a doubt." When done correctly. The truth is that. and it should be impossible to contract your ass more. with appropriate technique. this exercise (and the ones that follow) teaches you how to generate power from your core outward to the object you’re manipulating. however. I’ll give you the description given in the book The 4 Hour Body. This is one of my all time favourite books and in it. 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. it’s about learning how to generate force from your body’s powerhouse: core. More importantly. back. a popular RKC Trainer. This should be a forceful pop. In reality. flexibility and fat-shearing cardio. Tim Ferris advocates the Kettlebell Swing. of course. Here’s his explanation: ● Stand with your feet 6-12 inches outside of shoulder width on either side.
and my focus is always forward. Follow the frames accordingly: KB Swing – Forward Notice that my feet are past shoulder-width apart. Ultimate Kettlebell Training Guide 1. my toes are pointed out on an angle. The next frame of photos shows the same repetition from a side view.| P a g e 19 I couldn’t have said it better myself. Here are some pictures I’ve taken of myself doing the KB Swing. They should give you a general understanding of what the exercise looks like. Note the straight back and the retracted shoulders.0 Bloom to Fit .
make sure you’re 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 Bloom to Fit Ultimate Kettlebell Training Guide 1.| P a g e 20 KB Swing .Side When doing any of the outlined exercises.0 .
youtube. The best is to try both and decide for yourself.com/film/kettlebell-swing-mechanics-steps-1-and-2 o Description and demonstration of the proper biomechanics for the KB Swing. It’s amazing for developing stability and strength in your shoulders. you swing the KB up above your head and allow it to flip over your hand.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.youtube. I recommend first absolutely mastering the Kettlebell Swing. You won’t be missing out on anything because. This is an incredible upper-body carving exercise and I use it all the time in my workouts. NOTE: Whenever I do one handed exercises. so I won’t bother.| P a g e 21 Extra Resources: Video: http://www. the KB Swing alone can give you incredible results. This was the way I was taught and it works for me.0 Bloom to Fit . with one hand. You can also refer to the pictures below where I show a short series of repetitions of me doing the KB Snatch. I know others who hold the handle in the middle and it works for them. It takes extreme focus and concentration to do correctly. How to do the exercise: This is a very difficult exercise to try to explain with words. It is kind of like a modified swing where. Ultimate Kettlebell Training Guide 1.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. The Snatch is a more complex movement. I suggest you use the extra resources I’ve provided to get a better understanding. they can help you figure out which one works best for you. I like to hold the KB at the inside corner of the handle. Emphasis is on the neutral spine Video: http://www. not the arms (just like the Swing). as I mentioned. Here are some general guidelines to follow: The force required to lift the kettlebell is generated by the hips. There are really helpful videos to learning how to do the KB Snatch. If you can find a certified Kettlebell trainer in your area.videojug.
(to be done in one fluid motion). I typically keep my hand open with fingers pointing up because it helps me keep my wrist aligned. My wrist is in neutral position at all times for safety. The swing on the way down is the same as for the KB swing. as you allow the KB to swing between your legs. slightly rotate your hand so your palm is facing inside. 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. KB Snatch – Forward Just like in the KB Swing.| P a g e 22 As the kettlebell rises up over the head. This will help the KB flip over the hand. Follow the frames accordingly.0 Bloom to Fit . The kettlebell comes to rest overhead in the same position as the press: elbow locked out and shoulder packed. Ultimate Kettlebell Training Guide 1. Here are a few photos of me doing the KB Snatch. note that I’m always facing forward. Also note where I hold the KB (on the inside portion of the handle).
address all of the major muscle groups and planes of movement. however.com/watch?v=TgNpQUz85t8 o Nice demonstration of what the KB Snatch should look like with continuous repetitions. As you work through the exercise. Extra resources: Video: http://www.com/watch?v=gtPo3PW2xVM o An excellent analysis of the KB Snatch technique. 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. Ultimate Kettlebell Training Guide 1.Angle Use these extra resources below to get an even better understanding of the KB Snatch.com/watch?v=6Ubc4uJdyB8 o A break-down of the KB snatch. you literally feel your body working as a unit to bring the weight up over your head. the KB TGU works absolutely every muscle group in your body. Note the proper alignment of my back.youtube.youtube. Video: http://www. Video: http://www. The exercise is split into four parts here and you’ll see how all the parts fit together. The exercise consists of nine discrete movements which. Demonstrates the key points of the exercise. KB Snatch .| P a g e 23 Check out the view from a 45 degree angle on the next page.0 Bloom to Fit .youtube. in combination.
DO NOT let your wrist bend. The 4 Hour Body has a great reference of how to do a proper KB TGU: Ultimate Kettlebell Training Guide 1. Grip the handle underhanded.| P a g e 24 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. Rotate your hand so that your palm is facing slightly to the midline of your body. Bring your non-KB leg behind you. you’re done half the repetition.0 Bloom to Fit . keeping the KB above your head the entire time. when starting off. Keep your wrist in neutral position at all times . is to learn how to do these steps without a KB. Your arm should be locked and supporting you. Push the KB up above your non-KB shoulder and get up on your non-KB elbow. It’s best to use a carpeted or matted floor. How to do the exercise: Here’s a general guideline of how the exercise is done. Push the KB some more so you can move from elbow to hand on the ground of your non-KB arm. Now push upwards with your legs (as if you’re lunging up). Reverse the entire process to end up back on the floor on your back. Press the KB straight up above you with your wrist directly above your shoulder. NOTE: For the ENTIRE repetition. keep your head up and eyes on the kettlebell. Once you're standing straight up. NOTE: My recommendation. Lie down on the floor with your hands at your sides and have a kettlebell within grip reach of one of them. At this point you should have one knee on the floor and the other foot planted. as if you were going to curl it.
Ultimate Kettlebell Training Guide 1.0 Bloom to Fit .| P a g e 25 I also included a series of pictures of me doing the exercise. Notice the similarities.
abs and back very tight and contracted." This is extremely important. especially in the arms and shoulders. Video: http://www.com/watch?v=uDQUlshxO_8 o Just an interesting variation. Keep your wrists in a straight.com/watch?v=RqyIuFIdgRk o An excellent overview of the KB TGU. neutral position at all times. How to do the Exercise: 1. You’ll see what I mean.youtube. You can ignore the bulldog Video: http://www. Keep your glutes.com/watch?v=nbabYc6HZw0 o Great overall demonstration of the KB TGU from start to finish. Don’t let the KB hyperextend your wrist. Bring the KB back down to shoulder height and let it swing through your legs. and legs very tight.0 Bloom to Fit . Exercise 4 – Kettlebell Clean & Press The Kettlebell Clean & Press was created to build the warrior in you. Pavel said: "the clean draws its name from the requirement to bring the weight to the shoulder in one clean movement. 3. The important things to remember with the KB Clean & Press are as follows: Maintain a smooth and controlled motion for every repetition. In his book. glutes.youtube. it is ok to dip slightly but DO NOT lean back.| P a g e 26 Extra Resources: Video: http://www. 2. Ultimate Kettlebell Training Guide 1. Bend your legs and sit your butt back. lats. To absorb the shock. In one ballistic motion. swing the kettlebell up to shoulder height. The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades. Your body should be coiled like a tight steel spring. Safety Tip: it is important to keep your wrist in a neutral alignment (keep it straight) at all times. Press the KB up keeping your abs. Stand straight with feet wider than shoulder width apart and grab kettlebell in the same way you grab it for the KB Snatch. This power exercise is designed to build raw upper body strength. 4.youtube. Trainer breaks the exercise down into five simple steps and demonstrates excellent technique. Keep the weight of your body and kettlebell on your heels and push the floor away through your heels as you’re pressing up the KB.
I like to swing the KB between my legs between repetitions.com/watch?v=MpjJwPaxUV4&feature=related o A great demonstration of how to do the press portion. You’ll notice that this trainer sets his weight down in between repetitions.youtube.0 Bloom to Fit . but the photos did not catch that. The clean is a prerequisite to the press. Extra Resources: Video: http://www. Use the resources below for a better demonstration.com/watch?v=jxMnAj7UFU4 o An excellent demonstration of how to do continuous repetitions of KB Clean and Press.| P a g e 27 Here’s 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). Pay attention to the details in this video. Video: http://www.com/watch?v=6AIlgwod8cY o A great demonstration of how to do the clean portion.youtube.youtube. Ultimate Kettlebell Training Guide 1. Video: http://www.
Here are three very simple workouts I designed to get you started with KB training.| P a g e 28 Chapter 5: Ultimate KB Workout to get Started The thing I love about kettlebells is their versatility. It’s a protocol Mike Tyson used for his training. Workout 1 . No less. I’ll be sending out notices of new workouts and workout videos I put up on Bloom to Fit. No more. Repeat the set 2 more times for a total of 3 sets. the options are endless.The ARE WE THERE YET workout The first workout follows the Tabata protocol. You’ll be in and out in under 20 minutes. This is an incredibly simple but EFFECTIVE workout. Your heart rate will be through the roof and your entire body will benefit. Basically. You can create your own workouts or simply pay attention to your email. Alternate the following: 30 seconds swing 15 second rest You’ll be doing this for a total of 5 minutes. Rest for 3 minutes.5 minutes of swinging per set. Aim to reach the same number of swings for each 30 second swinging session. Note that there is no rest in between the sets. I’ve let my imagination run wild sometimes (I’ve developed some ridiculous workouts for sure). That is one set. You’re going to alternate a short swinging period with an even shorter rest period. Ultimate Kettlebell Training Guide 1. It equates to 3. The point is that once you learn how to do the fundamental movements. I do this workout at least once a week. you are alternating between two exercises the entire time. Workout 2 – The HOW MANY MORE workout This is one of my favourite workouts. I have designed tons of workouts using only this ONE tool. I’ve modified his protocol by changing up the exercises.0 Bloom to Fit . Exercise 1 – KB Swing Exercise 2 – Push up The repetitions go as follows.
So if you did up to 6 repetitions.0 Bloom to Fit . This gives me a total of 49 KB swings and 49 push ups. The objective is to complete those repetitions in the shortest time possible. It’s a simple concept but an exhausting mental and physical battle. I try to go for 7 repetitions before I work my way down. I aim to finish in the shortest time possible. Pick a number of repetitions that you want to do total for the workout. you would go up to 6. 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. You’re allowed to take rest periods as needed. Then work your way up. IMPORTANT: taking breaks is part of the workout. I’ll set my workout goal to 30 repetitions each hand (60 total). 5 push ups then 4 swings. Ultimate Kettlebell Training Guide 1. Don’t sacrifice proper form and safety to try and shorten your time. Be smart about what you’re doing. For example. Repetitions done without proper form don’t count (you’re only cheating yourself and putting yourself at risk). I do this workout once a month to track my improvements. For my own workouts. one repetition at a time. That’s not the point. I do this workout with KB Turkish Get-Ups. Workout 3 – The ARE YOU SERIOUS workout This is one of the more difficult workout combinations I’ve come up with. If that’s too much for you.| P a g e 29 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 you’re comfortable with. 4 push ups until you got back down to one rep of each. start by going up to only 4 or 5 repetitions or just do one or two sets. then move down to 5 swings. Now try to do those repetitions in as short as time possible with CORRECT form. Then start moving back down. The workout can be done using any of the 4 exercises listed.
Take action today. If you enjoyed it. Srdjan Popovic Ultimate Kettlebell Training Guide 1.today. No more waiting for tomorrow. In as little as 20 minutes.feedburner.facebook. 20 minutes!!! If you want to quickly build a powerful. Help me spread the word about Bloom to Fit so I can help others. 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) There’s no denying the pure effectiveness of Kettlebells and KB training. I promise you’ll be glad you did. Help me spread my message. you can get the most incredible workout of your life – and an incredible body. No more making excuses. then you need to implement the things outlined in this report . Yes.0 Bloom to Fit . I had a lot of fun writing this report.bloomtofit.com/ Subscribe to my Feed http://feeds.| P a g e 30 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.com/bloomtofit Visit and share my blog http://www. How you can help: Like and share my Facebook page http://www. then please share it with your friends and family. rigid and injury-proof body.com/BloomToFit Thanks for reading! To your success.
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