Kettlebell Workshop Manual

By Mike Mahler

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Disclaimer

The exercises and advice contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.

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Mahler’s Aggressive Strength Kettlebell Workshop Manual A Mike Mahler Book/June 2003 All rights reserved. Copyright 2003 by Mike Mahler No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Copyright 2003, Mike Mahler
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Table of Contents Section I: Kettlebell Exercises Page 6: One-arm Kettlebell Clean Page 7: Bottoms-up Clean From The Hang Position Page 8: Two-arm Kettlebell Clean Page 9: Alternating Kettlebell Clean Page 10: One-arm Kettlebell Military Press To The Side Page 11: One-arm Kettlebell Press Looking Forward Page 12: One Arm Kettlebell Para Press Page 13: Seated One-arm Kettlebell Military Press Page 14: One-arm Kettlebell Sots Press Page 15: Two-arm Kettlebell Military Press Page 16: Alternating Kettlebell Military Press Page 17: Kettlebell See Saw Press Page 18: Alternating Hang Kettlebell Clean and Press Page 19: One-arm Kettlebell Floor Press Page 20: Double Kettlebell Floor Press Page 21: Extended Range One-arm Kettlebell Floor Press Page 22: Extended Range Alternating Kettlebell Floor Press

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Page 23: One-arm Kettlebell Row Page 24: Two-arm Kettlebell Row Page 25: Alternating Kettlebell Row Page 26: Renegade Kettlebell Row Page 27: Alternating Renegade Row Page 28: One Kettlebell Front Squat Page 29: Front Squats With Two Kettlebells Page 30: One-arm Overhead Kettlebell Squats Page 31: Kettlebell One-legged Squat Page 32: Kettlebell Windmill Page 33: Advanced Kettlebell Windmill Page 34: Double Kettlebell Windmill Page 35: Kettlebell Bent Press Page 36: Kettlebell Side Press Page 37: Kettlebell Turkish Get-up (Lunge style) Page 38: Kettlebell Turkish Get-up (Squat style) Page 39: Kettlebell Pass Between The Legs Page 40: One-arm Kettlebell Push Press Page 41: Two-arm Kettlebell Push Press Page 42: One-arm Kettlebell Jerk

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Page 43: Two-arm Kettlebell Jerk Page 44: One-arm Kettlebell Snatch Page 45: One-Arm Kettlebell Swing Page 46: Double Kettlebell Swings Section II: Kettlebell Exercise Programs Page 47: EDT/Kettlebell Program For Major Strength And Size! Page 48: HOC/KB For Fat Loss Page 49: Basic Kettlebell Program For Strength and Conditioning Page 54: The Five Pillars Of Kettlebell Training Page 57: Breaking Into A Kettlebell Size And Strength Program Page 61: How To Structure A Kettlebell Workout For Size And Strength Page 66: The Kettlebell Solution For Size And Strength Page 73: Unleash The Power Of Heavy Kettlebell Training Page 78: Westside Inspired Kettlebell Training Program Page 80: The Kettlebell Solution For Speed And Explosive Strength

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One-arm Kettlebell Clean Exercise Description Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Bring the kettlebell straight up using body momentum (don’t even think about trying to curl it). Drive through with the hips and raise the kettlebell to your shoulder. Performance Tips • Crush-grip the kettlebell in the starting position. • Open your hand as the bell passes your waist and get your hand around the kettlebell. • Breathe in forcefully as you clean the kettlebell and out as you lower the kettlebell. • Contract your midsection and glutes at the top position to brace for the weight.

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Bottoms-up Clean From The Hang Position Exercise Description Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder. Performance Tips • Keep a fairly loose grip when you swing the kettlebell back • Crush the handle as hard as possible as you clean the kettlebell to your shoulder. • Flex your bicep and shoulder as hard as possible in the top position • Breathe in as you clean the kettlebell to your shoulder and breathe out as you lower the kettlebell to the starting position.

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Two-arm Kettlebell Clean Exercise Description Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Raise the kettlebells straight up as fast as possible and take the kettlebells to your shoulders. Lower the kettlebells back to the floor and repeat. Performance Tips • Breathe in as you clean the kettlebells to your shoulders. • Drive through forcefully with your hips • Get your hands around the kettlebells, rather than letting the kettlebells flip around and bang up your wrists. • Flex your stomach and glutes at the top of the clean to brace for the kettlebells. • Avoid rounding your back at all times.

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Alternating Kettlebell Clean Exercise Description Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell. Performance Tips • Make sure to start each repetition with both kettlebells on the floor. • As you clean one kettlebell, let the other kettlebell hang in the opposite arm. Do not shrug the kettlebell or bend your elbow. • Breathe in as you clean one kettlebell and out as you take one kettlebell back to the floor.

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One-arm Kettlebell Military Press To The Side Exercise Description Clean a kettlebell to your shoulder. Look at the kettlebell and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Performance Tips • Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look at the kettlebell as you press and lower it. • Flex your lat as hard as possible before pressing the weight for added stability and power. • As you lower the kettlebell back to the starting position, actively pull it with your lat as if you are doing a lat pull-down or chin up. • Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power • Crush the kettlebell handle as hard as possible for increased strength.

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One-arm Kettlebell Press Looking Forward Exercise Description This press resembles the Arnold press and is more common in gyms. Looking straight ahead, press the kettlebell out and overhead as if you are trying to make half of a circle. Press the kettlebell behind your head and lean forward slightly at the top for a stronger lockout. Performance Tips • Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebell. • Flex your lat as hard as possible before pressing the weight for added stability and power. • As you lower the kettlebell back to the starting position, actively pull it with your lat as if you are doing a lat pull-down or chin up. • Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power • Crush the kettlebell handle as hard as possible for increased strength.

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One-arm Kettlebell Para Press Exercise Description Clean a kettlebell out to your shoulder. Press the kettlebell straight overhead and then lower the kettlebell back to your shoulder. Performance Tips • Try holding your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebell. • Flex your lat as hard as possible before pressing the weight for added stability and power. • As you lower the kettlebell back to the starting position, actively pull it with your lat as if you are doing a lat pull-down or chin up. • Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power. • Crush the kettlebell handle as hard as possible for increased strength.

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Seated One-arm Kettlebell Military Press Exercise Description Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead. Performance Tips • Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebell. • Flex your glutes and abs before you press the kettlebell • Contract your lat for added stability • Crush grip the kettlebell handle

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One Arm Kettlebell Sots Press Exercise Description Clean a kettlebell and go into a full squat. From the bottom position of the squat, press the kettlebell up and out until it is locked out overhead. Performance Tips • Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebell. • Flex your glutes and abs for added stability. • Contract your lat for added stability • Crush grip the kettlebell handle • Make sure that you glutes are resting on your calves for maximum stability • Do not do this exercise if you cannot do a full squat

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Two-arm Kettlebell Military Press Exercise Description Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Performance Tips • Try holding your breath as you press the kettlebells (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebells. • Flex your lats as hard as possible before pressing the kettlebells for added stability and power. • As you lower the kettlebells back to the starting position, actively pull them down with your lats as if you are doing a lat pull-down or chin up. • Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power • Crush the kettlebell handles as hard as possible for increased strength • Pull your shoulders down before each repetition
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Alternating Kettlebell Military Press Exercise Description Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm. Performance Tips • Get into a rhythm and press the kettlebells as rapidly as possible with solid form • As you press one kettlebell, pull the other kettlebell down. • Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebells. • Flex your lat as hard as possible before pressing each kettlebell for added stability and power. • Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power • Crush the kettlebell handles as hard as possible for increased strength • Pull your shoulders down before each repetition

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Kettlebell See Saw Press Exercise Description Clean two kettlebells to your shoulders. Holding both kettlebells at the top position, lean to the opposite side and press one kettlebell. Lower the pressed kettlebell, lean to the opposite side, and press the kettlebell with your other arm. Performance Tips • Get into a rhythm and press the kettlebells as rapidly as possible with solid form • Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebells. • Flex your lat as hard as possible before pressing each kettlebell for added stability and power.

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Alternating Hang Kettlebell Clean and Press Exercise Description Place two kettlebell on the outside of your feet and deadlift both as if you are picking up two suitcases. Standing upright, swing one kettlebell back and clean it to your shoulder, while holding on to the other kettlebell. Press the cleaned kettlebell overhead. Lower the pressed kettlebell back to your shoulder and take it back to the hang position. Immediately hang clean and press the other kettlebell. Performance Tips • Hold your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead (not up or down) as you press and lower the kettlebells. • Flex your lat as hard as possible before pressing each kettlebell for added stability and power. • Make sure that you get a pre-swing before cleaning each kettlebell.
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One-arm Kettlebell Floor Press Exercise Description Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat. Performance Tips • Imagine that you are trying to push yourself through the floor as you press the kettlebell. • Flare your lat as you press the kettlebell • Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power • Crush grip the kettlebell handle as hard as possible for increased strength

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Double Kettlebell Floor Press Exercise Description Lie on the floor and position two kettlebells close to your pecs. Push the kettlebells straight up toward the ceiling. Lower the kettlebells back too the floor and repeat. Performance Tips • Imagine that you are trying to push yourself through the floor as you press the kettlebells. • Flare your lat as you press the kettlebells • Hold your breath as you press the kettlebells (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power • Crush grip the kettlebell handle as hard as possible for increased strength • Place a kettlebell in your weaker arm side first

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Extended Range One-arm Kettlebell Floor Press Exercise Description Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion. Performance Tips • Imagine that you are trying to push yourself through the floor as you press the kettlebell. • Flare your lat as you press the kettlebell • Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power • Crush grip the kettlebell handle as hard as possible for increased strength

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Extended Range Alternating Kettlebell Floor Press Exercise Description Lie on the floor and position two kettlebells for to press. While you press one kettlebell, turn and pivot with one leg in order to increase the range of motion. Lower the press kettlebell and press the kettlebell in your other arm. Performance Tips • Flare your lat as you press the kettlebell • Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems). • Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power • Crush grip the kettlebell handle as hard as possible for increased strength

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One-arm Kettlebell Row Exercise Description Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times. Performance Tips • Flex the lat next to the arm that you are pulling with before you pull the kettlebell. • Breathe in as you pull the kettlebell and out as you lower the kettlebell • Crush grip the kettlebell handle at all times. • Pull the kettlebell back rather than straight up. • Avoid rounding your back

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Two-arm Kettlebell Row Exercise Description Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat. Performance Tips • • • • • • Flex your lats before you pull the kettlebells. Pull the kettlebells to your stomach rather than straight up. Look straight ahead at all times. Keep your back flat. Flex your stomach and glutes for added stability. Breathe in as you pull the kettlebells and breathe out as you lower the kettlebells.

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Alternating Kettlebell Row Exercise Description Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm. Performance Tips • As you pull one kettlebell, stretch the non working arm in the opposite direction • Breathe in as you pull one kettlebell and out as you lower the kettlebell • Flex the lat of the working arm before pulling each kettlebell off of the floor • Flex your glutes and stomach for added stability

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Renegade Kettlebell Row Exercise Description Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position for a second and repeat. Switch arms after each set. Performance Tips • Push the kettlebell of the non-working arm into the floor with as much force as possible • Breathe in as you pull one kettlebell and out as you lower the kettlebell • Flex your butt and stomach for added stability • Flex the lat of the working arm before pulling each kettlebell off of the floor

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Alternating Renegade Row Exercise Description Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side. Performance Tips • • • • Push the kettlebell of the non-working arm into the floor forcefully. Breathe in as you pull the kettlebell and out as you lower the kettlebell Flex your butt and stomach for added stability Flex the lat of the working arm before pulling each kettlebell off of the floor

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One Kettlebell Front Squat Exercise Description Clean one kettlebell to your shoulder and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat. Performance Tips • Breathe in as you squat down and hold your breath as you stand up (Caution: clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead at all times or look up, but do not look down. • Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat • Press the kettlebell into your upper body to keep the kettlebell in place.

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Front Squats With Two Kettlebells Exercise Description Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat. Performance Tips • Breathe in as you squat down and hold your breath as you stand up (Caution: clear this with your doctor if you have high blood pressure or any heart problems). • Look straight ahead at all times or look up, but do not look down. • Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat • Press the kettlebells into your upper body to keep the kettlebells in place.

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One-arm Overhead Kettlebell Squats Exercise Description Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms. Performance Tips • Breathe in as you squat down and hold your breathe as you stand up (Caution: clear this with your doctor if you have high blood pressure or any heart problems) • Look straight ahead or look up, but do not look down. • Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat • Keep the kettlebell locked out at all times

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Kettlebell One-legged Squat Exercise Description Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs. Performance Tips • As your lower yourself, contract your butt and stomach and pull yourself down under control. • Pause at the bottom for a second and contract your abs and butt as hard as possible before standing back up. • Breathe in on the way down and hold your breath on the way up (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

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Kettlebell Windmill Exercise Description Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position. Performance Tips • Look at the kettlebell during the entire duration of the windmill. • Focus on pushing your butt out to the side as if you are trying to sit down. • Breathe in as you lower yourself to the floor and out slowly as you return to the starting position. • Keep the reps between one and five. Windmills require a great deal of concentration. • Do not force the range of motion. Stay within your limits and gradually increase the range of motion.

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Advanced Kettlebell Windmill

Exercise Description Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position. Performance Tips • Look at the kettlebell during the entire duration of the windmill • Focus on pushing your butt out to the side as if you are trying to sit down • Breathe in as you lower yourself to the floor and out slowly as you return to the starting position • Keep the repetitions between one and five. Windmills require a great deal of concentration. • Do not force the range of motion. Stay within your limits and gradually increase the range of motion.

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Double Kettlebell Windmills

Exercise Description Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until you can pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to the starting position. Performance Tips • Look at the kettlebell during the entire duration of the windmill • Focus on pushing your butt out to the side as if you are trying to sit down • Breathe in as you lower yourself to the floor and out slowly as you return to the starting position • Crush grip the kettlebell next to your foot and slowly stand up • Keep the rep range between one and three. Double Windmills require a great deal of concentration.

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Kettlebell Bent Press Exercise Description Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, contract your lat as hard as possible and move your body away from the kettlebell. Continue to bend to the side until the kettlebell is locked out. Performance Tips • Look at the kettlebell during the entire duration of the bent press • Focus on pushing your butt out to the side as if you are trying to sit down. • Breathe in as you lower yourself to the floor and out slowly as you return to the starting position. • Limit yourself to singles until you are confident with your form. • Remember that you are not pressing the kettlebell. You are contracting your lat as hard as possible to hold it in a fixed position and moving your body away from the kettlebell. • Think of the bent press as an extension rather than a press

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Kettlebell Side Press Exercise Description Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, press the kettlebell at the same time. Continue to bend to the side until the kettlebell is locked out. Performance Tips • Look at the kettlebell during the entire duration of the side press • Focus on pushing your butt out to the side as if you are trying to sit down. • Breathe in as you lower yourself to the floor and out slowly as you return to the starting position. • Keep the repetition range between one and three. • Make sure to contract your lat as you press the kettlebell for added stability.

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Kettlebell Turkish Get-up (Lunge style) Exercise Description Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your nonworking arm to assist you in driving forward to the lunge position. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat. Performance Tips • Focus on keeping the kettlebell locked out at all times • Flex your stomach and glutes to drive off of the floor into the lunge position. • Look at the kettlebell at all times. • Breathe in as you stand up and breathe out as you lower yourself back to the starting position.

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Kettlebell Turkish Get-up (Squat style) Exercise Description Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your nonworking arm to assist you in driving forward to the bottom position of an overhead squat. Looking up at the kettlebell slowly stand up. Reverse the motion back to the starting position and repeat. Performance Tips • Focus on keeping the kettlebell locked out at all times. • Flex your stomach and glutes to drive off of the floor into an overhead squat position. • Look at the kettlebell at all times. • Breathe in as you stand up and breathe out as you lower yourself back to the starting position.

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Kettlebell Pass Between The Legs Exercise Description Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions. Performance Tips • Contract your abs and butt at each kettlebell pass • Turn in the direction that you are passing the kettlebell to • Set a stopwatch for a certain time period such as 30 seconds to a minute and do as many passes as possible.

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One-arm Kettlebell Push Press

Exercise Description Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebell overhead. Once the kettlebell is locked out, lower the weight to your shoulder and repeat. Performance Tips • Push the kettlebell off of your upper body. • Do not squat down too far. • Breathe in as your lower the kettlebell and breathe out as you push press the kettlebell overhead. • Look straight ahead at all times. • Flex your stomach and butt as you lower the kettlebell to brace for the kettlebell.

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Double Kettlebell Push Press Exercise Description Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat. Performance Tips • Push the kettlebells off of your upper body. • Do not squat down too far. • Breathe in as your lower the weights and breathe out as you push press the kettlebells overhead. • Look straight ahead at all times. • Flex your stomach and butt as you lower the kettlebell to brace for the kettlebells.

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One-arm Kettlebell Jerk Exercise Description Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Immediately after the initial push, squat down again and get under the kettlebell. Once the kettlebell is locked out, stand upright to complete the exercise. Performance Tips • Push the kettlebell off of your upper body. • Do not squat down too far. • Breathe in as your lower the weight and breathe out as you jerk the kettlebell overhead. • Look straight ahead at all times. • Flex your stomach and butt as you lower the kettlebell to brace for the kettlebell.

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Two-arm Kettlebell Jerk Exercise Description Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise. Performance Tips • Push the kettlebells off of your upper body. • Do not squat down too far. • Breathe in as your lower the weight and breathe out as you jerk the kettlebells overhead. • Look straight ahead at all times. • Flex your stomach and butt as you lower the kettlebells to brace for the kettlebells.

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One-arm Kettlebell Snatch Exercise Description Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulder open your hand and punch through straight overhead. Performance Tips • Breathe in as you take the weight overhead and breathe out as the kettlebell swings between your legs. • Punch through at the top forcefully to lock out the kettlebell overhead. • At the starting position, crush grip the kettlebell. As you raise it past your chest open you hand and get your hand around the kettlebell rather than letting the kettlebell flip over your hand and crush your forearm.

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One-Arm Kettlebell Swing Exercise Description Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Performance Tips • Breathe out at you swing the kettlebell out and breathe in as the kettlebell swings between your legs. • Contract your midsection and glutes at the top of the exercise and as the kettlebell swings between your legs for added stability. • Look straight ahead at all times.

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Double Kettlebell Swings Exercise Description Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat. Performance Tips • Breathe out at you swing the kettlebells to chest level and in as the kettlebells swing between your legs. • Contract your midsection and glutes at the top of the exercise and as the kettlebells swing between your legs for added stability. Look straight ahead at all times.

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EDT/Kettlebell Program for Size and Strength

This is a workout program that requires four workouts per week. Each workout takes forty-five minutes to an hour. If you are taking longer than an hour, then you are doing something wrong. With EDT, the goal is to do as many reps of each exercise in each “Personal Record Zone” (PR Zone). Pick exercises and kettlebells that you can handle for at least six to ten repetitions. Start each PR zone by doing three to five repetitions for each exercise. As fatigue builds, lower the reps to one to two and take longer breaks between each set. At the end of each PR Zone record the total number of repetitions that you achieved for each exercise. For example, if you did a total of forty repetitions on military presses, your goal at the next workout is to do a minimum of forty-one repetitions. As long as you are doing more repetitions, you will get bigger and stronger.

EDT Program Option One:

Monday and Friday: Upper Body

PR Zone 1 (20 Minutes)
Two-arm military press Renegade Row Five minute break

PR Zone 2 (15 Minutes)
Kettlebell Alternating Press Kettlebell Alternating Row Two minute break Core Work 2x5 (two sets of five) of Windmills
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Wednesday and Sunday: Lower Body
PR Zone 1 (Twenty Minutes)
Front Squats with two kettlebells One-arm snatch Five minute break

PR Zone 2 (Fifteen Minutes)
One-arm Kettlebell Overhead Squat Double Kettlebell Swings

EDT Program Option Two:

Day 1: Monday and Friday

PR Zone 1 (20 Minutes)
One-arm kettlebell military press Chin-up

Five minute break

PR Zone 2 (15 Minutes)
One-arm floor presses One-arm kettlebell row Two minute break Core Work 2x25 (two sets of twenty-five) Kettlebell pass between the legs

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Day 2: Wednesday and Sunday

PR Zone 1 (Twenty Minutes)
Front Squat with one kettlebell One-arm snatch

Five minute break

PR Zone 2 (Fifteen Minutes)
One-legged Squat One-arm Kettlebell swing

For more information on EDT, visit Coach Charles Staley’s website at

www.edtsecrets.com

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HOC/Kettlebell Combo For Serious Fat Loss! High Octane Cardio (Hoc) is based on a style of conditioning that boxers often used called “roadwork.” Roadwork combines cardio such as running with muscular endurance exercises such as push-ups and sit-ups. HOC takes roadwork to the next level by combining various forms of cardio with ballistic kettlebell exercises. The result is a fat loss program that will exceed your wildest expectations. The negative is that it is hard as hell and separates the champs from the chumps. Here are some sample HOC programs that are done three times a week to eradicate that gut of yours:

HOC Option One Beginner Program

Go to a track field and place a kettlebell on opposite sides of the track. Start jogging and each time you pass a kettlebell station, stop and do a ballistic drill as follows:

First pass: 10 one-arm Kettlebell swings Second pass: 10 one-arm Kettlebell snatches Third pass: 10 one-arm Kettlebell clean and jerks Fourth pass: 25 Kettlebell pass between your legs HOC Intermediate Program First pass: 20 One-arm Kettlebell snatches with each arm Second pass: 20 One-arm Kettlebell swings Third pass: 15 Clean and push presses with each arm Fourth pass: 35 Kettlebell pass between your legs Fifth pass: 20 One-arm Kettlebell snatches Sixth pass: 20 Kettlebell pass between your legs

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Advanced First pass: 25 One-arm Kettlebell Swings Second pass: 10 One-arm Kettlebell Clean and Jerks Third pass: 20 Kettlebell Pass Between Your Legs Fourth pass: 25 One-arm Kettlebell Snatches Fifth pass: 15 Clean and Push Presses Sixth pass: 20 Kettlebell pass between your legs Seventh pass: 15 One-arm Kettlebell Swings Eighth pass: 10 One-arm Kettlebell snatches HOC Option Two Program This is a great program for fighters or anyone else that needs an aggressive outlet. This time you are going to combine Heavy bag boxing rounds with kettlebell exercises.

Beginner On this program take a one-minute break between each round of boxing and each kettlebell set. One minute heavy bag round 10 One-arm Kettlebell snatches One minute heavy bag round 25 kettlebell passes between your legs One minute heavy bag round 10 One-arm kettlebell Swings

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One minute heavy bag round 25 kettlebell passes between your legs Intermediate Same as above, only extend the heavy bag rounds to two minutes. Advanced Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises. Tips There are several ways you can incorporate these workouts into your current regimen. 1) You could do one HOC workout per week to gradually work into it. 2) You could cut back on other kettlebell training and do two HOC workouts per week. This would be kind of a half-and-half program in which your progress on other kettlebell days would slow down and your conditioning would improve gradually. 3) You could do HOC three times a week and do a strength only kettlebell workout once a week. This option would really be for those who want to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other combat sport.

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Basic Kettlebell Program For Strength And Conditioning Monday-Wednesday-Friday Option One: One-arm Kettlebell clean and press: 3x6-10 One-arm Kettlebell Bent Over Row: 3x6-10 One Legged Squat: 3x6 Windmill: 2x5 One-arm Kettlebell snatch: 3x10

Monday-Wednesday-Friday Option Two: Two-arm Kettlebell clean and press: 3x6-10 Two-arm Kettlebell Bent Over Row: 3x6-10 Front Squats With Two Kettlebell: 3x10-12 Turkish Get-up (Squat Style) 2x5 Double Kettlebell Swing: 3x10-12

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The Five Pillars Of Kettlebell Training Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to kettlebell training Similar to traditional weight training, effective kettlebell training requires a balanced approach and an emphasis on the basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going. The Five Pillars: • Press
• • • •

Pull Squat Lower body pull Core

Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each area with kettlebells as the focus: Press: KB Military Press or KB Floor Press. This includes all of the variations such as the Sots Press, Double Clean and Press, Alternating Floor press, See-saw Press. Pull: Renegade Row, Alternating Bent-over Row, Double Bent-over Row, Onearm Row, Pull-ups with a kettlebell Squat: Double Front Squat, Hack Squat, overhead squat, one-legged squat Lower body pull: Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One legged Deadlift Core: Windmill, Turkish Get-up, Bent Press, Side Press
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Covering the above five areas ensures that you build a strong and balanced physique. Many people tend to focus on what they enjoy and neglect what they do not care for. For example, people that like to press tend to spend a great deal of time on Military Presses and not enough time on pulling motions such as rows. When I first started training with kettlebells, I made the mistake of doing too much pressing work and pretty much no pulling work. Sure enough imbalances starting popping up followed by shoulder pain. Once I balanced the training with pulling motions, my shoulders felt better and more stable and my strength went up dramatically. If you feel that covering five areas is too complicated for you, then do not bother getting off the couch. Better yet, do not go out the door or drive on the road. You are a danger to anyone you come across. Lets cover a few balanced kettlebell programs for different levels: Beginner: Here is a good program for a trainee that only has one kettlebell: Monday-Wednesday-Friday

One-arm Clean and Military Press 2x5 l,r (two sets of five left and right) One-arm Bent-over Row 2x6 l,r One-arm Windmill 1x3 l,r One-arm Front Squat 2x6 l,r One-arm Swing 2x10 l,r

• • • •

Take one to two minute breaks in between each exercise and work on technique. Intermediate: Monday-Wednesday-Friday
• • • •

Double Clean and Military Press 2x6 Double Bent-over Row 2x6 Turkish Get-up 2x3 l,r Double Front Squat 2x8

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Double Swing 2x6

Take 90 second breaks in between each set. Advanced: Monday-Wednesday-Friday
• • • • •

Sot Press 2x5 l,r Alternating Renegade Row 2x5 l,r Double Windmill 2x5 l,r Double Front Squat 2x6 (2 second pause at the bottom) Double Snatch 2x6

Take 90 second breaks in between each set. The possibility of combinations, volume, intensity, and workouts splits is endless. All of this really depends on what your skill level is, your conditioning level is, and what your goals are. Whatever you do, make sure you cover the basics. Imbalanced programs are fine for more advanced trainees. If you are someone that has a high level of pushing strength and a low level of pulling strength, you can place pressing on maintenance mode and focus on pulling. The same can be applied to any imbalance. Regardless, you are far less likely to create imbalances if you focus on a balanced approach to training.

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Breaking Into A Kettlebell Size and Strength Program
Before I wrote several articles and came out with a comprehensive DVD on using kettlebells for size and strength, many trainees confined the benefits of kettlebell training to muscular endurance and fat loss. No doubt kettlebell training is a very effective component of an effective fat loss program (the other component being pushing yourself away from the kitchen table more often). In addition to fat loss and muscular endurance training, kettlebells can be used effectively for adding size and strength. However, many trainees are confused with how to transition into a kettlebell focused size and strength program. If you have been using kettlebells for endurance and fat loss, you have to gradually transition into high volume strength training for muscular development. Many trainees make the mistake of jumping into a 5x5 (five sets of five with heavy weights) paradigm or worse a 10x5 paradigm and go into an over trained state rapidly. A much better plan is to get used to the most effective kettlebell exercises for size and strength with a few sets and a few workouts per week. Once you get the hang of these size and strength exercises you can start adding some volume and intensity. Lets start off with the exercises: Primary Exercises Double Kettlebell Clean and Press: In addition to being a full body exercise that will stimulate overall growth, the Double Kettlebell Clean and Press is an incredible upper body developer with particular emphasis on the shoulders and triceps. Alternating Kettlebell Renegade Row: In addition to working the lats, mid back, and biceps, the Renegade Row works the core and oddly enough the pecs as well. The pecs have to work over time to keep your stable and do not be surprised if you wake up with sore pecs the next day. Thus, men with "breast envy" will love this exercise. Double Kettlebell Swing: Great hamstring blaster that focuses on fast twitch muscle fibers which are by far the most important for developing size and strength. Great transfer to the "midnight move" as well. Hopefully, you do not need me to elaborate on this further.

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Double Kettlebell Front Squat: It all start with a strong foundation and the Front squat will develop strong quads. Just make sure you hold the bells higher up like I do on my Size and Strength DVD to take the emphasis off of the shoulders. Optional Double Windmill or Turkish Get-up: Two great exercises for the core and shoulder stability and flexibility. Core work is no doubt important. However, you get a lot of it indirectly with the primary exercises so do not obsess about doing a ton of abdominal work. If you want a six pack, you need to have low bodyfat. What about variety? I get bored with doing the same exercises over and over again? That is why you have a forgettable physique and strength levels that are far from impressive. Get exceptional at a few basic moves first and then add some variety down the road. Forget about variety for at least one month. Get good at the primary exercises and it will be much easier to transition into other exercises such as the Alternating Military Press, Sots Press, Double Bent-over Row, and Double Snatch. Yes this will require an attention span that most TV addicts will find painful. Too bad, life is about making sacrifices to win the prize. Now lets go over a sample "break in" program. Month One Monday-Wednesday-Friday
• •

A-1: Double Clean and Military Press 2x5 A-2: Alternating Renegade Row 2x5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.
• •

B-1: Double Front Squat 2x5 B-2: Double Swing 2x5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

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Double Windmill 1x5 l,r (left and right)

Month Two In month two go to three sets per exercise. Keep the core work (TGU and Windmill at one set). In month three, go to four sets per exercise and split up the exercises as follows: Month Three Monday-Thursday
• •

A-1: Double Clean and Military Press 4x5 A-2: Alternating Renegade Row 4x5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

TGU 1x5

Tuesday-Friday
• •

B-1: Double Front Squat 4x5 B-2: Double Swing 4x5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.
• •

Double Windmill 1x5 l,r (left and right) Month Four: 5x5 Program

Month Four In month four you are ready to start the 5x5 program and can start adding some variety to the program. For example: Monday
• •

A-1: Double Clean and Military Press 5x5 A-2: Alternating Renegade Row 5x5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

Turkish Get-up 1x5 l,r

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Tuesday
• •

B-1: Double Front Squat 5x5 B-2: Double Swing 5x5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

Double Windmill 1x5 l,r (left and right)

Thursday
• •

A-1: Alternating Military Press 5x5 A-2: Double Bent-over Row 5x5

Do A-1 and A-2 in alternating fashion and take ninety second breaks in between each set of A-1 and A-2.

Turkish Get-up 1x5 l,r

Friday
• •

B-1: Double Clean and Front Squat 5x5 B-2: Double Snatch 5x5

Do B-1 and B-2 in alternating fashion and take ninety second breaks in between each set of B-1 and B-2.

Double Windmill 1x5 l,r (left and right)

Next, you can pick any of the other programs in my Kettlebell DVD E-book which comes with my Size and Strength DVD. Do not have it yet? Pick it up today at The Aggressive Strength Online Store and start making some real progress. Also remember that without optimal levels of Testosterone and Growth Hormone you can forget about developing a strong and muscular body that commands respect. Have your Doctor test your T and GH so you know where you are at. Ideally, everyone at age 25 should have these levels checked but it is never too late to ascertain where you are at.

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How To Structure A Kettlebell Workout For Size and Strength I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger. Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear target. When designing a program, you must consider that you can only be good at so many things. Thus, one of the keys to designing an effective program for strength and size is to keep things simple and focus on doing a few things well. Moreover, you balanced development is critical as is proper exercise selection. Lets get into some key ingredients for maximizing a kettlebell program for size and strength. The first thing you need to do is focus on are exercises that provide the most bang for you buck. I like to break down a full body workout into five categories. Pick one pressing exercise, one pulling exercise, one exercise for the quads, one for the hamstrings, and one core exercise. This ensures that the entire body is getting a workout and prevents trainees from focusing too much on one area. For example, men like to focus on the upper body and women like to focus on the lower body. To avoid imbalances and being mistaken for a California bodybuilder, focus on working the entire body and pick one exercise per category. Lets discuss each category: Pressing A pressing exercise will take care of the shoulders, triceps, and depending on what you pick the chest as well. Here are some kettlebell pressing exercises to choose from:
• • • • • •

The Double Clean and Military Press (clean before each press) Double Military Press Double Sots Press Alternating Military Press Floor Press Alternating Floor Press

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Pulling Pulling exercises are a necessity to ensure balanced development for the upper body. Moreover there is a synergy between pulling and pressing muscles. The better you get at pulling, the stronger your pressing will be and vice versa. Here are some excellent pulling exercises for you to choose from:
• • • • • •

Pull-ups with a kettlebell attached (use a dipping belt) Renegade Row Double Bent Over Row Alternating Bent-over Row One-arm Rows with two kettlebells Quads

To avoid looking like a California bodybuilder you need to work on the legs. Even if you do not care about leg development, if you care about upper body development you need a strong foundation. I have had online clients that blast through pressing plateaus by increasing leg strength. You body is only as strong as you weakest link. Build a strong foundation with the following exercises:
• • • •

Double Front Squat Double Lunge Suitcase Squat Double Front Box Squat

Hamstrings The next critical area is the back of your legs. You need to balance the quad development from the squats with some hamstring exercises. In addition, if you are an athlete, you need strong hamstrings for explosive strength and speed. Choose from the following:
• • •

Double Swing Double Clean Double Snatch

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Full Body Attack (on my new DVD, The Kettlebell Solution For Speed and Explosive Strength) Double One Legged Squat

Core The last important area to cover is the midsection. The midsection is the hook that connects the lower body to the upper body and if your core is weak so is your entire body and you will not be as strong as you could be with a well-developed powerful midsection. Choose from the following list:
• • • •

Double Windmill One-arm Windmill Turkish Get-up Turkish Get-up Sit-up

Now that we have all of the bases covered. Lets go over program design options. If your main goal is to get bigger and stronger then split your workouts into upper body and lower body and workout each area two times per week. Here is a sample program: Monday: (Upper Body Focus)
• •

A-1: Double Clean and Press 5x5 A-2: Double Bent Over Row 5x5

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5x5 on both exercises. When you can do 5x5, add another set and do 6x5. Your long-term goal is to do 10x5 Tuesday (Lower Body Focus) • A-1: Double Front Squat 5x5

A-2: Double Swing 5x5

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5x5 on both exercises. When you can do 5x5, add another set and do 6x5. Your long-term goal is to do 10x5 Take a one-minute break and then do:
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Turkish Get-up 2x5 l,r (left and right with one-minute breaks)

Thursday: (Upper Body Focus) • A-1: Double Floor Press 5x5

A-2: Pull-up with a kettlebell 5x5

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5x5 on both exercises. When you can do 5x5, add another set and do 6x5. Your long-term goal is to do 10x5 Friday (Lower Body Focus)
• •

A-1: Double Front Lunge 5x5 each leg A-2: Double Snatch 5x5

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 5x5 on both exercises. When you can do 5x5, add another set and do 6x5. Your long-term goal is to do 10x5 Take a one-minute break and then do:

Double Windmill 2x5 l,r (left and right with one-minute breaks)

Now if you are under some time constraints and only have time for two workouts per week then try doing two full body workouts per week. This is also a great program for people that require more rest days for adequate recovery. Here is a sample program: Monday
• •

A-1: Double Floor Press 3x5 A-2: Pull-up with a kettlebell 3x5

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3x5 on both exercises. Your long-term goal is to work up to 6x5 per exercise. Take a one-minute break and then move on to:

B-1: Double Front Squat 3x6

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B-2: Double Swing 3x6

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3x6 on both exercises. When you can do 3x6, add another set and do 4x6. Your long-term goal is to do 6x6 per exercise. Take a one-minute break and then do:

Double Windmill 2x5 l,r (left and right with one-minute breaks) A-1: Double Clean and Military Press 3x5 A-2: Renegade Row 3x5 l,r (left and right)

Thursday
• •

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3x5 on both exercises. Your long-term goal is to work up to 6x5 per exercise. Take a one-minute break and then move on to:
• •

B-1: Double Front Lunge 3x6 B-2: Double Snatch 3x6

Do A-1 and A-2 back to back. In other words, do a set of A-1, wait a minute and then do a set of A-2, wait a minute and so forth. Continue in this fashion until you have completed 3x6 on both exercises. When you can do 3x6, add another set and do 4x6. Your long-term goal is to do 6x6 per exercise Take a one-minute break and then do:

Turkish Get-up 2x5 l,r (left and right with one-minute breaks)

To summarize, the keys to building an effective kettlebell program for size and strength is to focus on compound exercises and balanced development. Make sure to cover the five major categories for balanced development and organize a program in such a way that all of the bases are covered with the appropriate amount of training days, volume, and intensity.

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The Kettlebell Solution For Size And Strength Over the last few years, kettlebell training has grown by leaps and bounds in the US and overseas. Thousands of people have experienced the cardio and muscular endurance benefits of kettlebell training. However, not too many people realize that kettlebell training is a great way to pack on some functional size and strength. In other words, be as strong as you look with the strength and size that you build via kettlebell training. Is kettlebell training the best way to get bigger and stronger? Of course not. Progressive resistance with barbells will always reign supreme for that. However, if you enjoy the benefits of kettlebells and want to use them to get bigger and stronger, then this article is for you. Lets go over the best kettlebell exercises for getting bigger and stronger as well as a training program to get the job done. MAHLER’S KETTLEBELL ARSENAL • Double Front Squat
• • • • • • • •

Double Swing Double Snatch Double Windmill Turkish Get-up Double kettlebell Clean and Press Double Bent-over Row Kettlebell Pull-up (pull-up with a kettlebell attached to your waist) Floor Press

It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious more resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further. When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs,
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stomach, lats, shoulder, triceps and bicep. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises? Why not do one-arm bench presses instead of two-arm barbell bench presses? Unilateral exercises are great for addressing imbalances and have a place in a training regimen. However, focusing on compound bi-lateral exercises is the way to go for maximum size and strength. Lets use the example of the kettlebell front squat to drive the point home. Do you really think that front squats with one 88lb kettlebell will be as effective as holding two kettlebells? Sure with one, your core has to work hard to maintain balance, but you are only working with 88lbs. With two kettlebells, you have to work against 176lbs and believe me this is harder than it sounds. Holding two big kettlebells in place for full body squats requires concentration, a strong upper body, and some strong wheels. The payoff? You get bigger and stronger legs. The only exercise listed above that is done with one kettlebell is the Turkish Get-up. The TGU has many benefits. One, TGU’s builds a strong core, which is mandatory for heavy leg and overhead work. Two, TGU’s build up shoulder flexibility and stability, which is critical for strong pressing. The double windmill will work as well for building the core and shoulders. However, the TGU is still a wise choice to implement. Next, lets go over a twelve-week training program to get you going: MAHLER’S PLAN OF ATTACK • 5x5 (Five Sets Of Five) Weeks 1-4 5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on some size and strength. It was a favorite of legendary bodybuilder Reg Park who just happens to be Arnold’s idol. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is

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the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press, and then 5x5 on the Sots Press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective. Here is a sample 5x5 kettlebell Program: Monday • A-1: Double Military Press

A-2: Kettlebell Pull-up

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.
• •

B-1: Double Kettlebell Front Squat B-2: Double Kettlebell Swing

Same directions as A-1 and A-2 Wrap up with

Double Windmill 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Wednesday • A-1: Double Floor Press

A-2: Double Bent-over Row

Same directions as above
• •

B-1: Double Front Squat B-2: Double Snatch

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Same Directions as above Wrap up with

TGU 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side. A-1: Double Seated Military Press A-2: Kettlebell Pull-up

Friday
• •

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.
• •

B-1: Double Kettlebell Front Squat B-2: Double Kettlebell Swing

Wrap up with

Guard Sit-up 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday. After four weeks of the 5x5 protocol, it will be time to ramp up the volume with GVT (German Volume Training) GERMAN VOLUME TRAINING (GVT) WEEKS 5-8 I learned about German Volume Training (GVT) from top strength coach Charles Poliquin several years ago. Coach Poliquin stated that many German athletes used the GVT protocol to successfully add ten pounds of muscle. Here is how it works. Take 60% off your one rep max on an exercise and do ten sets of ten reps. Use the same weight on all ten sets and do not increase the weight until you can do ten sets of ten with the same weight. This program is of course very effective, but extremely brutal. Ten sets of ten on exercises such as squats and deadlifts are real pukers and great way to handicap you for the rest of the week. I remember the pain of getting up in the morning the day after doing GVT for legs. Another drawback with GVT is that while following a 10x10 protocol will increase muscle size, it does

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not increase brute strength. In fact many trainees reported that they actually got weaker after six weeks of GVT. Hardly the results that we are after. Thus, I think that changing GVT from 10x10 to a starting program of 10x5 is more appropriate. Now since we cannot increase the weights incrementally with kettlebells, lets work on other factors. First, start with 10x5 and when you can complete 10x5, go up to 10x6. When you can complete 10x6, go up to 10x7. Once you can do 10x8, move up to heavier kettlebells or pick harder kettlebell drills and start back at 10x5. You can even start at 10x2 or 10x3 to get started and gradually work up to 10x5 and above. Use the same kettlebells for all ten sets rather than doing the some sets with heavier bells and some sets with lighter bells. One final modification that you can do with GVT is to pick two exercises instead of one. For example, do one-legged squats for five sets of five and then double front squats for five sets of five right after. The total volume will still be ten sets. This is a great way to get around possible overuse injuries and the sheer boredom that can come with doing ten sets of the same drill over and over again. Here is a sample GVT/Kettlebell Programs Day 1: • A-1: Double Front Squat 10x5
• •

A-2: Double Swing 10x5 Double Windmill 3x5 l,r (left and right)

Day 2: • A-1: Double Military Press 10x5
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A-2: Kettlebell Pull-up 10x5 TGU 3x5 l,r (left and right)

Take a day off between each workout. In other words, do day 1 on Monday, day 2 on Wednesday and then Day 1 again on Friday. HIGH INTENSITY TRAINING (HIT) High Intensity Training is one of the most controversial training programs around. People either swear that it is the greatest thing since sliced bread or that it is complete garbage. Like many things in life, the truth is often in the middle. The truth about HIT and really any program is that it does not work forever. Many people test drive HIT and are amazed with the progress that

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they make in the first few weeks. They often believe that they have found the holy grail of training and preach the benefits of HIT to everyone in site. Even after their progress comes to a screeching halt in four to six weeks, they still hang onto the false belief that HIT is superior to every other form of training. Unfortunately this blind devotion only results in training plateaus and frustration. Executed correctly, HIT works great for about four weeks. After four weeks, you adapt and it is time to move on to something else. Lets go over what HIT is and then discuss how to incorporate it into kettlebell training for strength and size. With HIT the goal is to do a few sets, usually no more than three and to take each one to failure. For many HIT trainees, it is usually one all out set that is taken to absolute failure. Absolute failure means that you cannot possibly get another rep in the set no matter what. Once you have completed this one super intense set, you move on to the next exercise. You have done all that you can do to build that muscle. Sounds great in theory. However, it is not the best approach to take to really benefit from HIT. I believe that doing three low rep sets and taking the third set to your limit is a better approach. With this approach you build up your confidence with the first two sets and then go all out on the last set. Also, instead of going to absolute failure use some common sense. For example, on the third set of five, shoot for as many reps as possible. Lets say that you do seven reps. You doubt that one more rep will go so you stop at seven. Wise move as building a pattern of success is always better than a pattern of failure. You got close enough, so increase the weight or difficulty at the next workout and live to fight another day. You don’t have to puke after a workout or risk an unnecessary injury with poor form. Also, forget about forced reps, negatives, and all that jazz. As Franco Columbu once said, “forced reps are better done by you.” Just take your last set to the limit and end it. Here is a sample HIT/Kettlebell program: Monday • A-1: Double Kettlebell Military Press 3x5
• • • •

A-2: Kettlebell Pull-up 3x5 B-1: Double Kettlebell Front Squat 3x5 B-2: Double Kettlebell Swing 3x5 Double Kettlebell Windmill 3x5 l,r (left and right)

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Wednesday
• • • • •

A-1: Double Kettlebell Floor Press 3x5 A-2: Double Kettlebell Bent-over Row 3x5 B-1: One-legged Kettlebell Squat 3x5 (left and right) B-2: Double Kettlebell Snatch 3x5 TGU 3x5 l,r (left and right)

Friday • A-1: Double Sots Military Press 3x5
• • • •

A-2: Double Kettlebell Bent-over Row 3x5 B-1: Double Kettlebell Front Squat 3x5 B-2: Double Kettlebell Swing 3x5 Double Windmill 3x5 l,r (left and right)

On the last set of every exercise, do as many reps as you can in good form. No crappy reps or forced reps allowed. When you can do seven reps on the last set, upgrade to some heavier kettlebells or pick a more difficult exercise. Okay you know what weapons to use and you have a plan of attack. The only thing left is commitment and hard work on your part. If you are up to the challenge and want to get bigger and stronger with kettlebells, then execute the plan in this article today.

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Unleash The Power Of Heavy Kettlebell Training Many people believe light to moderate kettlebell training is ideal, 53lb kettlebells for men and 26lb kettlebells for women. This line of thinking is a great way to miss out on the benefits of heavy kettlebell training. For example, 53lb kettlebells are not challenging to me at all and if I based my training on 53lb kettlebells, I would not have the strength, size, endurance, and explosive power that I currently have. Moreover, my clients would not make the improvements that they have made if they stuck to light bells. Even if your goals are cardio and muscular endurance, why not work up to heavier kettlebells for reps? Do you really think that knocking off ten double swings with two 88lb kettlebells will not be beneficial? Do you think that ten Clean and presses with the 70s will not benefit you as an athlete? Of course both will. An athlete would clearly do better with do twelve Clean and presses with two 70s than thirty Clean and presses with two 53s. If you can do thirty reps with a weight, it is too easy to have any dramatic benefit for athletic activities and strength (unless your sport is GS, a kettlebell sport), especially, for combat athletes. The heavier the kettlebells you can handle for muscular endurance, the more benefit you will have for your sport. Using Olympic lifting as a back drop, an athlete who can Power Clean 315lbs five times is going to have much more explosive power than an athlete who can Power Clean 135lbs fifteen times. Moreover, the athlete
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who can Power Clean 315lbs will be able to do far more than fifteen reps with 135lbs. Heavy training improves light training, but not the other way around. So why even bother with light training? With the exception of working on form and back-off weeks, I would say do not bother. Personally, 70lb bells are the lightest ones I own and I only use them for GTG (Pavel's Greasing the Groove in which you practice an exercise daily for neurological facilitation) for presses and sometimes high-rep Front Squats. Recently someone asked me how many reps I can do for the ten-minute Snatch test with a 53lb kettlebell. I have no idea as I have never done the test. With all due respect to the test and the great people who have participated in the test (lots of impressive numbers by people who have taken the test), I'd rather have an athlete knock off twenty Snatches left and right with an 88lb kettlebell and eventually the 105lb bell. Sounds like too much? I can do 17 Snatches left and right with a 105lb kettlebell and I am far from a gifted athlete. A few months ago I knocked off 50 reps per arm on One-arm Snatches with a 53lb bell. I am not breaking any records, and there are a few things you should know. I never train with light kettlebells; I rarely work on high reps (over ten reps per set), and the 50 reps left and right was easy for me. The power and endurance that I built with heavy kettlebells carried over very well to light weights for high reps. However, take a man or woman who can do 50 snatches with a 53lb kettlebell who has never trained with a heavier kettlebell and I promise you that he or she will not be able to do more than a few reps with a 105lb kettlebell. More than likely, he or she will not even be able to do one rep. If you are an athlete, light training it is not ideal for the majority of your workouts. Once you have the technique down, ramp up the intensity. Heavy kettlebell training will do far more for explosive power and when done in high reps will develop muscular endurance that will transfer to your sport. Now I am not blowing my own horn here or trying to convey what a great athlete I am. Again I am not a great athlete and certainly not a genetic freak. My anabolic hormone levels are good, but certainly not exceptional. Thus, I do not have tremendous recovery abilities either. I did not even start lifting weights until I was 18 and got pinned with 100lbs on the bench press when I first got started. I never played sports in high school or college. Thus, if I can work up to the numbers above, it should be no problem for gifted
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athletes. I am just an average guy who learned how to train smart, recruit the CNS, and use my own leverage points to handle heavier bells - more about leverage points later. My point to drive home is that heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones. Of course this is far more complicated than just training. Let me make it clear by stating that I do not think heavy weight low-rep training takes the place of muscular endurance. That is not what this article is about. Of course you need to work with high reps and lots of volume or frequency to ramp up endurance, but you should not be afraid of heavy kettlebell training. If muscular endurance is your thing, have a goal of working up to some high reps with some heavy kettlebells on the Double Clean and Press, Double Swing, Double Front Squat (or Double Clean and Front Squat), Double Clean and Jerk (or Clean and Push Press), Double Snatches, One-arm Swings, and One-arm Snatches. Heavy kettlebells are bells you can only do a few reps with, say 2-4. Start with low reps to get used to the heavier kettlebells. For example, if you can Clean and Press two 53lb bells ten times, do a few sets of two reps when you start working with the 70lb bells. Make each rep perfect. Once that gets easy, start building the reps. When you can do ten Clean and Presses with the 70s, get a pair of 88s and do the same thing. One important thing to keep in mind is that training form needs to be modified as the bells get heavier. Let's use the Clean and Press as an example. With light kettlebells, you can keep the body fairly loose and still maintain proper technique. You can easily keep your body upright as leverage is not a necessity. However, once you start doing Clean and Presses with heavy kettlebells, you are playing in a whole new ball game. You have to tighten up and apply more tension to have a solid foundation. You will have to let your back "sit back" and push your hips as far forward as possible for optimal leverage. Your breathing will change. Now you have to hold your breath or apply "power breathing" to keep the tension high to get the bells moving.

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An another example is the One-arm Snatch: When I do Snatches with a 105lb bell my form is much different than my form with a 70lb kettlebell. I drive through with much more power and pop the pelvis through and let my back sit back for more explosive power and leverage similar to what Olympic lifters do. As the bell goes overhead, I bend my knees slightly to get under the weight and catch it. When I return the bell to the starting position, I keep it close to my body for maximum control. I also do not swing the bell back as far between my feet as that also throws off the leverage. It is almost a completely different exercise all together than a Onearm Snatch with a lighter bell. One final example is the One-arm Military Press with a 105lb kettlebell. At my bodyweight of 193, I can One-arm Military Press a 70lb kettlebell easily without having to shift my weight at all for optimal leverage. When I press an 88lb bell, I shift my weight a little bit. However, when I press a 105lb kettlebell, I need every leverage point that I can take advantage of. I kick my hip out under the bell; I take the bell behind my back so I can engage the lat more and acquire more leverage and stability. Then I shift my weight in the opposite direction similar to a side press to keep the bell moving, and once I have the bell moving, I shift my weight under the bell to finish the move. I saw Steve Cotter, founder of Full Kontact Kettlebells, One-arm Military Press a 105lb kettlebell recently and it almost looked like a Kettlebell Windmill. Steve started the press from under the chin and quickly got the bell behind his back to reach the optimal leverage point. Some of you may feel that this is cheating. To retort I say you either weigh a lot more than Steve and do not need leverage to press a 105lb kettlebell, or you are not even close to pressing a 105lb. Do you really feel that mastering leverage with a heavy kettlebell is not beneficial to athletes? Isn't that what athletes do all of the time? Judo and wrestling have a lot of techniques in which the ideal leverage is used to take the opponent down efficiently. In football you do not just ram into your opponent haphazardly, you go for a particular spot to do the most damage. One of the strong benefits of heavy kettlebell training is that you ultimately have to master all of your leverage points to get the job done. Right now, I am working on the Double Clean and Press with two 105lb kettlebells. The only way that it is going to happen is if I apply my ideal leverage points. These are points I have not found yet as I have not needed to apply them with 88lb kettlebells and below. Regardless, I will find these points and I will press the 105lb kettlebells. It is only a matter of time and the learning
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process in and of itself is a lot of fun. I really enjoy the challenge. When I work up to a Clean and Press with the 105lb kettlebells for reps, you better believe that it will improve my numbers with the 88s and 70s. No doubt about it. I will leave you with this. Even if you do not want to train with heavy kettlebells, if you want to improve your numbers with the bells you are currently using, get some heavier kettlebells. The 88lb kettlebells always felt heavy to me until I started training with 105lb kettlebells. Now they feel light and the 70s feel so light that when I went to do a Double Clean and Press yesterday, I almost ended up doing a Double Snatch by accident! Unleash the power of heavy kettlebell training today.

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Westside Inspired Kettlebell Program Louie Simmons is one of the best strength coaches in the business and a legend in the powerlifting community. He has produced some of the strongest men and women in the world with his innovative and unconventional methods. One the foundations for Louie’s “Westside” program is the emphasis on speed. Louie states that if you are fast he can make you strong. While powerlifting looks like a slow sport, the intent is to move the weights as fast as possible. Your fast twitch muscle fibers are what make you strong and incorporating some speed training is very important. As a result, Louie has a few training days each week that are focused on speed training. For example, he will have an athlete take 50-60% of his one rep max on the bench press and do several sets of three as fast as possible with short breaks. The speed that is developed from such training carries over well to heavy training. The faster you can move a heavy weight, the less time you are under tension and the less likely you are to fail. Seventy-two hours after doing some speed work, it is time to have a maximum effort day to apply your new skill set. Focus on one exercise for a few weeks and build up to a new PR (personal record). Then switch to another exercise that is similar and repeat. For example, in month one, focus on the Double Military Press. In month two, focus on the seated Military Press and in month three focus on the Alternating Military Press. The following program is outstanding for trainees that want to get faster and more explosive for the purpose of getting stronger for training. While this program can also be beneficial to athletes, you do not have to have a sportspecific purpose in mind to benefit from this program. In other words it is a great program for the purpose of simply getting stronger for the sake of getting stronger.
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Monday: (Speed Day: Upper Body Focus)

Clean and Speed Press 8x3 (eight sets of three and take one-minute breaks in between each set) One-arm Hang Snatch 6x3 l,r (six sets and one-minute breaks) Renegade Row 2x5 l,r (two sets of five and one-minute breaks) Explosive Lunge 8x3 (eight sets of three and take one-minute breaks in between each set) Explosive Double Swing 6x3 l,r (six sets and one-minute breaks) Turkish Get-up 2x3 l,r (two sets of three and one-minute breaks)

• •

Tuesday (Speed Day: Lower Body Focus)

• •

Thursday (Strength Day: Upper Body Focus) • A-1: Double Military Press 5x5

A-2: Double Bent Over Row 5x5

Do A-1 and A-2 back to back. In other words do a set of A-1, rest for ninety seconds and then do a set of A-2 and rest for ninety seconds. Keep going back and forth until you have completed 5x5 for both exercises. Use heavy kettlebells. The last set should be very difficult and a maximum effort should be applied. Rest for a minute and then do

Double Windmill 3x5 l,r (left and right and one-minute breaks in between each exercise.

Friday (Strength Day: Lower Body Focus) • A-1: Double Front Squat 5x5

A-2: Double Swing 5x5

Do A-1 and A-2 back to back. In other words do a set of A-1, rest for ninety seconds and then do a set of A-2 and rest for ninety seconds. Keep going back and forth until you have completed 5x5 for both exercises. Use heavy kettlebells. The last set should be very difficult and a maximum effort should be applied.

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The Kettlebell Solution For Speed And Explosive Strength We all know that kettlebells are fantastic for building muscular endurance and core strength. Moreover, I showed clearly on my last DVD, "The Kettlebell Solution For Size And Strength", that kettlebells can be used effectively for getting bigger and stronger. My latest DVD is on how to use kettlebells to get faster and more explosive. Even if you are not an athlete, developing more speed and explosive power will enhance your goals. The more fast switch muscle fibers you can engage the stronger you will be and the more muscular endurance you will be able to tap into. Thus, my DVD will enhance any program that you are on. In this article, I am going to go over a program that is heavily inspired by Louie Simmons and the westside barbell club (Westside-Barbell.com) for increasing speed, strength, and size with kettlebells. Check it out: Monday: Speed Day • Double Clean and Speed Press 8x3 (pick a weight that you can press 8-10 times and press the bells as fast as possible while remaining tight. Do a clean before each press and take one-minute breaks in between each set.

Double Kettlebell Box Squats 8x3 (pick a weight that you can 8-10 times and take one-minute breaks in between each set. Squat down to a box just below parallel, sit on the box for a second and stand up as fast as possible) Double Kettlebell Swing 8x3 (pick a weight that you can do 8-10 times and focus on driving through as forcefully as possible. Keep the bells at no high than chest level. The focus should be on your hamstrings. One-minute breaks in between each set)

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Doing the speed work first fires up your CNS and gets your fast twitch muscles engaged for the work to follow.

Double Kettlebell Bent-over Row or Weighted Pull-up 3x6 (stay one rep away from failure and take two-minute breaks) Double Kettlebell One-legged Deadift 2x6 l,r (left and right oneminute breaks) One-arm Windmill 2x5 l,r (left and right and one-minute breaks. Go heavy on these, but do not train to failure) A-1: Double Floor Press 2x6 reps A-2: Renegade Row 2x6 reps l,r

Wednesday: Medium Intensity Day
• •

Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait a minute and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets.
• •

B-1: Double Front Squat 2x6 reps B-2: Double Snatch 2x5 reps

Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait a minute and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets. Wrap up with

Turkish Get-up 2x5 l,r (two sets of five left and right and one-minute breaks in between each set)

Friday: Maximum Effort Size and Strength Day • A-1: Double Kettlebell Military Press 5x5 reps

A-2: Weighted Pull-up or Double Kettlebell Bent Over Row 5x5

Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait ninety seconds and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.

B-1: Double Front Squat 5x5

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B-2: Double Swing 5x5

Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait ninety seconds and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set. Wrap up with

Double Windmill 2x5 l,r (two sets of five left and right and oneminute breaks in between each set)

Every three weeks change the exercises on the maximum effort day to avoid burnout, boredom, and lack of progress. For example do the Sot press instead of the Double Mil Press or Double Lunges instead of Double Front Squats.

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