The Essential Kettlebell Guide

THE ESSENTIAL KETTLEBELL GUIDE
Hello, our names are Emma and Grant.

We will be assisting you throughout this
guide, giving you helpful tips and advice.
We will help you train safely and with
correct form so you can achieve the best
results and fulfil your goals.
DISCLAIMER:
Kettlebell exercises may not suit all people.
Always consult a health professional before beginning a fitness program.
Author and publisher are not rendering medical advice of any kind, nor is this book
intended to replace medical advice.
Author and publisher claim no responsibility to any person or entity for any liability,
loss or damage caused or alleged to be caused directly or indirectly as a result of the
use, application or interpretation of the material in this book.
Any references to events, people, places, or entities in the
essential collection books are purely fictitious and not
intended to represent any actual event, person, place, or
entity. The essential collection disclaims any likeness or
similarities to actual events, people, places, or entities,
and any such likeness or similarities are unintentional
and purely coincidental.
CONTENTS
THE ESS ENTIA L K ETTLEB E L L GU I D E
BENEFITS OF STRENGTH TRAINING 2 SIDE PRESS 40
BENEFITS OF USING KETTLEBELL 3 SINGLE FLOOR PRESS 41
CONSTRUCTING A FITNESS PROGRAM 4 DOUBLE FLOOR PRESS 42
MEASURING YOUR SUCCESS 5-6 BENT OVER ROW 43
SAFE TRAINING STRATEGIES 7-8 BENT OVER ROW, STAGGERED 44
PLANKED ROW 45
STRETCHES - REASONS TO STRETCH 9 ROMANIAN DEADLIFT 46
METHODS OF STRETCHING 10 SUITCASE DEADLIFT 47
SUGGESTED STRETCHES 10-18 HALFWAY GET-UP 48
TURKISH GET-UP (SQUAT) 49
KETTLEBELL DESIGN 19 TURKISH GET-UP (LUNGE) 50
CHOOSING A KETTLEBELL 20 KETTLEBELL SQUAT 51
KETTLEBELL SAFETY GUIDELINES 21 OVERHEAD SQUAT 52
KETTLEBELL GRIPS 22-23 KETTLEBELL LUNGE 53
SWITCHING YOUR CORE ON 24 REVERSE LUNGE 54
FINDING THE HINGE 25 TACTICAL LUNGE 55
CORRECT FORM FOR SQUATTING 26 THE SNATCH – FIRST PHASE 56
PICKING UP A KETTLEBELL CORRECTLY 27 THE SNATCH – SECOND PHASE 57
THE RACKED POSITION 28 THE SNATCH – THIRD PHASE 58
A SAFE PICK UP FROM LYING DOWN 29-30 CRUNCH WITH TWIST 59
BRIDGE 60
ALL KETTLEBELL EXERCISES 31-67 RUSSIAN TWIST 61
THE KETTLEBELL CLEAN 31 FIGURE OF EIGHT 62
THE ONE ARM SWING 32 WINDMILL PRACTISE 63
THE DOUBLE HANDED SWING 33 LOW WINDMILL 64
THE HAND TO HAND SWITCH 34 LOW WINDMILL VARIATION 65
SINGLE OVERHEAD PUSH PRESS 35 HIGH WINDMILL 66
DOUBLE OVERHEAD PRESS 36 HIGH & LOW WINDMILL 67
OVERHEAD PRESS, ALTERNATE ARMS 37
THE JERK PRESS 38 KETTLEBELL WORKOUTS 68-71
MILITARY PRESS 39 OTHER AVAILABLE PUBLICATIONS
THE ESSENTIAL KETTLEBELL GUIDE INTRODUCTION
BENEFITS OF STRENGTH TRAINING

Whether you are wishing to lose weight, gain weight, improve your fitness,
improve your performance in a particular sport, or simply feel healthier
and happier, you can achieve your goals with the addition of strength
training to your lifestyle.
Aerobic exercise is essential, yet to really achieve the best results, you
must combine cardiovascular exercise with strength training.
Strength training is the use of resistance to muscular contraction to build
the strength, anaerobic endurance and size of muscles. It is for all ages,
all fitness levels and all body types. The benefits are endless, they include:
• Decreasing body fat. As you train, your metabolism speeds up and burns
greater levels of calories 24 hours a day. Strength training can even
help reverse natural declines in your metabolism that occurs around
the age of 30.
• Increased muscle, bone, ligament and tendon strength, leading to fewer
injuries and less health issues in later life, i.e. helping prevent osteoporosis.
• Improving your posture – As you gain strength and learn great form, your
posture will improve and you will stand straight and confident.
• Increasing your energy – Greater stamina, flexibility and strength will
give you more energy and enjoyment of all aspects of your life.
• Improved performance of the systems within your body. Hair and skin
look healthier, your lymphatic system works better at removing toxins.
• Improves the functioning of your immune system.
• Decreasing your resting blood pressure.
• Elevated levels of HDL (good) cholesterol.
• Decreasing the gastrointestinal transit time, therefore
helping reduce your risk of colon cancer.
• Improves balance and coordination.
• Improves agility and flexibility.
• Increasing your self-esteem – As you feel great, so also
will you look great and your confidence levels will rise.
Achieving targets and fitness goals will boost your mental
and physical assurance.
• Elevating your mood – exercise feels good.
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BENEFITS OF USING KETTLEBELLS

The kettlebell is a traditional cast iron weight, resembling in appearance
a cannonball with a handle.
The kettlebell is a popular and widely used feature
of modern fitness training and sporting develop-
ment. They are used throughout the world and as
a part of many strength competitions, due to their
great range and versatility.
The origins of the kettlebell stem from Europe
and Russia where it is believed they were used
in a very practical setting as a counter weight for
agricultural scales. Their wide accessibility led to
popular use at festivals and events, where men would use kettlebells to
compare strength, endurance and coordination. Their popularity led on to
their use in the training of elite Russian military. They also became widely
used by police, militia, professional athletes and wrestlers. Now with wide
exposure and growing awareness, everybody from firemen, to post-rehab
patients are benefiting from everything kettlebell training can help achieve.
A great advantage of using kettlebells as part of your training is their
effectiveness in engaging the major muscle groups, through complex
complete body movements.
In contrast to many traditional isolation exercises, during kettle bell routines,
muscles must work in symbiosis across multiple planes of motion, whilst
retaining constant control and balance. The ballistic nature of kettlebell
lifting creates challenges for the muscles delivering faster results.
With kettlebell workouts, two different actions must work together, resis-
tance and overall body movement, challenging both the muscular and
cardiovascular system. This delivers incredible fitness benefits, and an
intense workout.
Versatile, Easy to learn, Fun to use: Kettlebell workouts will develop a great
deal of explosive, dynamic strength and coordination.
Use this guide to practice and perfect kettlebell patterns of movement and
begin to enjoy a great new facet of your fitness regime.
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CONSTRUCTING A FITNESS PROGRAM

When you begin a fitness program, be clear about what you wish to achieve
and set a realistic goal that you are going to aim for. This goal could be
measured in weight, inches, fat percentage, timed achievements, desired
clothing, blood pressure or cholesterol levels...... whatever works for you
as an individual. Once you have established a long term goal, break this
down into a series of short term progression goals.
• Think about the time you are willing and able to make available to
achieve these goals.
• Decide what time of day will best suit you and what environment you
wish to train in.
• Choose a method of training that fits your personality; do you motivate
yourself and like to train alone? Do you need the assistance and encour-
agement of others and may want to find a training partner or personal
trainer?
Remember, to get the best results, you need to enjoy

what you are doing.
Once you know what you are aiming for and how you
are going to incorporate the training into your lifestyle
you should make each session as beneficial as you can.
• Take measurements/photographs before you begin so

you can chart your progress. Keep a journal to record
your combinations and progress.
• Try to complete a training session every 2nd day.
Ensure you alternate muscle groups and rest to each
targeted area for at least 48 hours.
• Each strength session should last from half an hour to an hour in length.
• Follow all safety guidelines; warming up, stretching, cooling down, hy-
dration, nutrition etc. All are essential for your results and your safety.
• Practise your form, be slow and controlled, watch yourself in a mirror, ask
to be critiqued, it is crucial your muscles learn good habits from the start.
• Alter your workouts every few weeks, even if it is only the order of your
exercise, this will prevent your muscles adapting to your routine.
4
MEASURING YOUR SUCCESS

Depending on your goals, the definition of a successfully achieved fitness
goal shall be different for each individual. The best indicator of change
is how you feel and what you are able to do now but unable to do before.
Medical Results
The doctor can tell you your cholesterol level, blood pressure, heart rate etc.
These are all numbers that can be monitored for improvement throughout
your fitness program and will provide great incentive for change as you
help improve the quality and even length of your life.
Weight on the scale

Be careful when judging success by weight alone, fluctuations are common
and misleading. You should only take a reading once a week, at the same
hour of the day. Remember as you lose weight in fat, you are also gaining
muscle weight and your standard scales do not distinguish the difference.
Photographs/Mirrors
You know your body better than anyone and you will recognise the changes
in the mirror. A series of photographs taken as you progress can be a great
motivator as you can celebrate your achievements.
Clothing
If your goal is weight loss – an item of clothing that you desire
to wear can be a strong measure of success. Donating or
re-sizing clothing which is too large will help prevent
you returning to old bad habits.
Abilities
If you can run further in a certain time, lift a greater
weight, do more reps, stretch further, jump higher, score
more tries, play with your children longer - anything that is
important to you, use that as a marker for success.
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Using a BMI chart

Your Body Mass Index should be 20 - 25. A BMI of over 30 carries a
definite health risk.
You can calculate your BMI using the following formula:
BM I = Weight (kg) / height² (m)
You can also plot your height and weight on the chart below and see if
you come within the healthy weight range.
Be aware - These charts tell you how much you should weigh based on
your height alone, this can be misleading, especially for bodybuilders and
athletes who carry more muscle than fat. Muscle is heavier by volume than
fat. A sporting athlete weighing 80kg will usually appear slimmer and more
toned than another person of equal weight and height
It may be better to use a body fat percentage calculation to measure your
true body fat. A health professional will be able to assist you to correctly
complete an assessment.
NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Results come from correct technique, do not continue to
do repetitions if your form is no longer correct.
Consult a doctor before starting training if you have any injuries
or illness.
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THE ESSENTIAL KETTLEBELL GUIDE PREPARATION
SAFE TRAINING STRATEGIES

Before beginning a training program, it is recommended to discuss your
plans with a health care professional, especially if you have not exercised
for a few years, are over 35 years old, overweight or suffering from a
health condition.
Before training you should always stretch out and warm up your muscles.
A proper warm-up will elevate the heart rate and increase blood flow to the
working muscles which results in less risk of injury, improved performance
and decreased muscle stiffness.
Additional benefits of warming up include physiological and
psychological preparation for your workout.
Stretching a cold muscle can increase the risk of injury
from pulls and tears, it is better to do gradual aerobic
exercise before stretching. Make sure you stretch the
muscles that will be stressed during exercise. A sug-
gested warm-up would be light jogging or skipping
with some body weight exercises such as
push ups combined with some static
stretches.
Maintain correct posture and technique
To get the most out of your workout and to reduce your risks of injury, you
must pay close attention to your posture and to the way you are performing
each exercise. Never twist or arch your back.
Keep your body well balanced, stabilize your core, and control each move-
ment. Focus on what you are doing and which muscles are in use.
NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Stay hydrated throughout your workout
Have a bottle of water at hand; drink every few minutes, your
performance will suffer if you are dehydrated.
Don’t forget to breathe

Take strong deep breaths. Breathe out during exertion (the
difficult part of the exercise) and breathe
in on the return (the easy part). Exhaling
through your teeth with a hissing sound
can help when you are focused and your
muscles are contracted and working hard.
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After your work out, cool down

A cool down is a gradual yet continuous decrease in exercise
along with stretching and rehydration. About 5-10 minutes of
light aerobic activity will help to prevent blood from pooling
in peripheral dilated veins and decrease the likelihood of
fainting or muscle cramping whilst also helping to break
down any lactic acid that may still be present in your muscles.
5-10 minutes of static stretches help muscles to relax, realign
muscle fibres and re-establish their normal range of movement.
Rest and Recovery

Resting between rounds is essential to recover your muscles capacity.
Do not make it too short a time or your muscles will not have sufficiently
recovered and you will be unable to perform to the best of your ability,
but do not wait too long or your heart rate will decrease and you will lose
focus. Between 60-90 seconds is a balanced amount of recovery time.
Use the time to have a drink, stretch or just breathe deep.
Resting between training sessions is crucial; your muscles are growing
during the recovery time. Do not over train, as your muscles will not have
had time to repair themselves. Alternate muscle groups, take rest days
where you do no training at all and get plenty of quality sleep.
Follow good nutritional habits

It is crucial for growth and recovery that you give your body sufficient fuel
to operate and a good balance of protein, fibre, carbohydrates
and fats to stay healthy and achieve your fitness goals.
Eat regularly and well, avoid processed food, satu-
rated fats and too much alcohol.
Stay healthy
An additional safety tip regards hygiene, there are
many bacteria and viruses that flourish in a gym environ-
ment (even your home gym), always use your own towel, wash your wraps,
wipe down the bag with a disinfectant spray and wash your hands before
eating – common sense can prevent illness.
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STRETCHES - REASONS TO STRETCH

• Correct stretching is useful for increasing flexibility and therefore will
help with both injury prevention and injury treatment.
• If you give a muscle or tendon greater range of motion when it is passive,
it will be less likely to experience tears when used actively.
• Combining a warm up and stretching before exercise will ready the

muscles for activity and decrease the likelihood of injury. As the nerves
to muscle pathways are primed, co-ordination will improve and you will
feel a decrease in muscle tension.
• As you stretch, your muscle fibres elongate and blood flow increases
to the muscles, ligaments and tendons, providing the cells with more
oxygen and nutrients.
• Combining a cool down and stretching after exercise will help slow your
breathing and heart rate and help prevent
the onset of muscle soreness. It can also
help prevent the pooling of blood in large
muscles, and aid the removal of waste
products such as lactic acid.
• Stretching weaker muscles as well as

stronger ones, helps to decrease muscle
imbalance and consequently joint stress.
• When you increase the flexibility of the

shoulders, neck and upper back you may
find improvements in your breathing.
• Stretching feels good, helps you to relax, prepare, and enjoy your time
and your body.
• Stretching promotes faster recovery and sets your body up for your next
exercise session.
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METHODS OF STRETCHING
There are several methods of stretching: Static, Dynamic, Ballistic (Bounc-
ing), and Proprioceptive Neuromuscular Facilitation (PNF).
It is recommended for most athletes to use static stretching as it is least

likely to cause injury.
• Gently warm up the body prior to stretching.

• Slowly move your joint towards its end range of motion.
• Stop when you feel a comfortable pull.
• Hold end position for 20-40 seconds, you should feel the muscle loosen.
• Never bouncing upon the stretch point, or force the joint.
• NEVER STRETCH TO A POINT OF PAIN
• Start from the neck and move down the body throughout your stretch-
es, you will then have the advantage of added flexibility from previously
stretched muscle groups.
• Alternate sides of your body.
• Alternate between agonist and antagonist (opposing) muscles (e.g.
triceps and biceps)
• As with exercises, follow correct form during the stretch.
• Be controlled and remember to breathe deeply through each stretch.
• Stretch repeated times on each muscle, especially those where you feel
most tightness.
STRETCHING SUGGESTIONS
NECK EXTENSION
1. Stand tall, shoulders back and down, core switched on.
2. Gently tip your head back until your eyes are looking
up to the sky, you should feel the stretch under your chin.
3. Hold this position for 5-10 seconds.
4. Return to the midline position before repeating.
10
CHIN GLIDE (Neck Extensors)

1. Stand tall, shoulders back and down, core
switched on.
2. Slowly glide your chin forward (like a chicken)
and then retract your chin and drop your chin
down toward your chest.
3. Hold each position for 5-10 seconds.
NECK ROTATION (Neck Rotators)

2. Gently rotate head to one side so your chin comes
round and you can look over your shoulder.
You should feel the stretch up the side of your neck
you have turned away from.
LATERAL NECK FLEXION

2. Gently bend your head to one side so your ear gets closer to your shoulder
4. Return to midline position before repeating on
the other side.
5. To gently increase intensity you can place your
hand over your head to help bring it a little closer
to your shoulder
TRICEP STRETCH (Triceps Brachii)

1. Place one palm flat on your upper back, with your
elbow pointing towards the ceiling.
2. Use your other hand to gently pull the elbow in
towards your head.
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BICEP STRETCH (Biceps Brachii, Forearm)

1. Extend one arm straight out in front of you.
2. Grasp the top of your fingers with your other
hand and pull them gently back towards your body.
3. This stretch can be performed with your fingers
pointing up or down, you will feel a different level
of intensity in each position.
5. Repeat the stretch on your other arm.
DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps)

1. Stand tall, feet hip-width apart, focus in front.
2. In your right hand, hold a stretch band over your
shoulder. Grasp the free end in your left hand.
3. To stretch your upper (right) shoulder, pull down
on the band, so now your left arm is straight and
down near your buttocks.
4. To stretch the lower (left) shoulder, pull the band
up with your right hand so your right arm is straight
up above your head.
5. In each position, squeeze your shoulders together
and hold the stretch for 20-40 seconds.
CHEST STRETCH (Chest, Anterior Deltoid)

1. Stand in a doorway or next to a stable vertical surface.
2. Raise one arm to shoulder height with your
elbow bent at 90 degrees. Place your lower arm
flat against the upright.
3. Take a small step forward to stretch your arm
behind. Open your chest out, and to maximize
the stretch turn your torso slightly away from
your straight arm.
5. Return to a relaxed position before repeating
on your other side.
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PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps)

1. Stand tall, feet hip-width apart, focus in front.
2. Grip a length of stretch tubing behind your back,
hands about shoulder width apart.
3. Switch your core on and maintain a straight back
and neck, as you pull both arms back and squeeze
together your shoulder blades.
5. Return to a relaxed position before repeating.
OVERHEAD STRETCH (Latissimus Dorsi, Triceps)

1. Stand tall, focus in front, feet hip-width apart.
2. Lace your fingers together and stretch your
arms up so your arms are straight.
3. Keep your neck in neutral alignment and hold
this position for 20-40 seconds.
4. Gently bend over to one side maintaining straight
arms, do not lean forward or backward.
6. As a variation kneel down on one knee as you
bend over to one side.
EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine)

1. With an exercise ball under your back, lie down facing the ceiling, plant
your feet hip-width apart.
2. Switch your core on, place both hands behind your head, elbows up
and back as you squeeze together your shoulder blades.
3. Maintaining a neutral neck
alignment, curve your back to the
shape of the ball and take deep
breaths.
4. Hold this position for 20-40
seconds.
5. Return to a relaxed position
before repeating.
13
CROSS-OVER KNEE (Gluteus Maximus, Erector Spinae, Obliques)

1. Sit down on the ground with one leg straight out.
Bend your opposite leg and place your foot over your straight leg next to
your knee.
2. Hug your knee into your body using
your opposite arm; place your free hand
on the floor for balance.
3. Sitting as straight as you can, twist your
torso round away from your knee until you
feel the stretch.
5. Return to a relaxed position before
repeating on your other leg.
PIRIFORMIS STRETCH (Piriformis)

1. Lie on your back on an exercise mat.
2. Bend one knee up towards your chest.
3. Grasp your knee with your opposite
hand and pull gently across your body.
Keep your shoulders and buttocks on
the ground.
5. Return to a relaxed position before repeating on
your other leg.
GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

1. Sit with a straight back, core switched on, shoulders
back and down, and your focus in front.
2. Lift up one foot and place it so the ankle is resting
just above the other knee.
3. Press down gently on the raised leg until you feel
the stretch.
5. Return to a relaxed position before repeating on
your other leg.
14
GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

1. Lie down with your feet towards a wall.
2. Switch your core on, focus upward.
3. Raise your right foot and place the sole of your foot on
the wall. Lift up your left foot and place it so the ankle is
resting just above the right knee.
4. Press gently away on your left knee until
you feel the stretch.
6. Repeat on the other side of your body.
7. As a variation, incorporating a balance challenge,
stand in a squatting position with one foot raised and
placed above the opposite knee.
LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi)

1. Grasp your hands together behind your knees.
2. Pull your upper body forward so your arms are
straight.
3. Straighten your legs completely.
4. Pull your stomach in. Imagine a string is attached
to the very lowest point on your spine and someone
is pulling that string upward.
5. Do not round your back too much.
7. Slowly uncurl to standing before repeating
CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae)

1. Sit on the floor, knees bent a little, core
switched on, focus in front.
2. Cross one arm over the other and grasp
the back of each outer thigh with each
hand. (Just above your knees)
3. Sit back into the stretch and hold for
20-40 seconds.
4. Return to a relaxed position before
repeating.
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UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius)

1. Switch your core on, focus in form.
2. Grasp your hands together.
3. Stretch your arms straight out in front of you
without locking your elbows.
4. Hinge at your waist and push forward.
5. Keep your head and neck in neutral alignment.
HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae)

1. Step a large step forward with one foot.
2. Bend you front knee and position an exercise-ball under your buttock.
Keep the majority of your weight in your legs.
3. Drop your back knee to almost touch the floor.
4. To initiate the stretch, squeeze your glutes and
tilt your pelvis forward. Imagine that your pelvis
is a bucket full of water and you wish to tip some
of the water out behind you.
6. Repeat on the other side of your body.
SUPINE HAMSTRING STRETCH (Hamstrings)

1. Lie down on your back with a doorway or a stable vertical surface at
around the level of your knees. Switch your core on, focus upward.
2. Grasp the back of one thigh with both hands,
pull your leg up and gradually straighten your
leg against the wall.
3. Maintain a flat back and keep your other
leg flat on the floor.
5. As you increase your flexibility you will be
able to move closer to the wall and straighten
your leg completely to 90 degrees.
6. Repeat on your other leg.
16
HAMSTRING STRETCH (Hamstrings, Gastrocnemius)

1. Sit down on an exercise mat with your legs out in front.
2. Holding a stretch band in both hands, run
it under one foot.
3. Maintain a straight leg; pull your toes towards
you to initiate the stretch.
on your other leg.
STANDING QUAD STRETCH (Quadriceps, Hip Flexors)

1. Stand tall, focus in front, core switched on.
2. Lift one foot behind you and grasp it with the same
hand, bringing your heel towards your buttocks. Use
your free hand for balance
3. Push your hips forward. Hold this position for
20-40 seconds.
4. Return to standing before repeating.
5. As a variation for tight muscles, place a stretch
band around your ankle, holding the ends over your
shoulder and pulling your leg gently upward behind you.
LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus)

1. With feet spaced wide apart and angled slightly outward, lean over to
one side, transfer your weight and put both hands onto one knee.
2. Drop down a little so your weighted knee is
bent into a squat and the other is stretched
straight.
3. To maximize the stretch push gently with
your hands.
5. Return to a relaxed position before repeat-
ing on your other leg.
17
SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus)

1. Sit on the floor with your knees bent and the soles of your feet pressed
together.
2. Sit straight, core switched on, focus in front.
3. Place your hands on your ankles and gently press
your knees down with your elbows until you feel a
comfortable stretch.
GASTROCNEMIUS CALF STRETCH (Gastrocnemius)

1. Place one foot a step forward in front of the other.
Chest up, focus in front.
2. Lean forward and place both hands on your
front knee
3. Keeping most of the weight in your back leg,
lower your heel until it touches the ground.
If you can stretch further, lift your rear foot toes up
towards your shin.
on your other leg.
CALF STRETCH (Gastrocnemius, Soleus)

1. Stand tall, focus in front, core switched on
2. Place the toes of one foot on the edge of a
stable ledge.
3. Let your heel drop down over the edge. (The
ledge should be high enough that your heel does
not hit the ground as you are stretching)
on your other leg.
6. As a variation, find a low stable ledge where you
can stand with both feet at once and lower your
heel simultaneously. Hold something for support.
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KETTLEBELL DESIGN
To flow smoothly and safely between movements, the kettlebell shape
has been refined through the years to give the user maximum benefits.
Kettlebells are so well suited to compound lifts as their shape and design
allow for fluid flows of movement.
Kettlebells are ideally suited to lifts such as snatches, clean and jerks,
swings, rows and squats, often in combination.
Unlike conventional weights, the Kettlebells centre of mass is displaced
from the handle. This means the weight constantly pulls against your hand,
requiring not only strength and co-ordination when exercising with it, but
also the use of other muscles through your arms, shoulders and trunk.
Here are some points to look out for in a good kettlebell

1. A smooth finish on the handle which will not tear or irritate the skin.
2. A curved handle which will keep the weight balanced in the centre of
your hand and prevent stress on your wrists whilst also improving your grip.
3. The thickness of the handle is important – if it is too thick your grip will
be affected. Check you are able to connect your finger tips around the
circumference of the handle.
4. The height of the handle should be sufficient, so that when your hand is
deep in the handle, the bell should be resting on the back of your forearm.
Make sure it is not resting on your wrist causing pain and bad technique.
5. The handle should also be wide enough to allow a complete grip for
smooth transitions, but not so wide that your hand will slide around.
6. A flat base will keep the kettlebell upright on the floor between sets.
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CHOOSING A KETTLEBELL
Standard kettlebells vary in size and weight from the lightest (Usually 4kg)
up to the heaviest (As high as 80kg) As you progress in weight you need to
learn to rebalance each new size and maintain correct technique.
There are some differences between standard kettlebells and those used
in competition environments.
The dimensions of competitive kettlebells remain the same regardless of
the weight, allowing for a continuity of technique while moving through
different weights during training and competition, where mastery of tech-
nique and high levels of repetitions are the greatest challenge.
Picking a starting kettlebell weight.

Average Female 8kg
Strong Female 12kg
Average Male 16kg
Strong Male 20kg
Purchase a set of kettlebells that will allow you to progress up several

weights and use different weights for different exercises.
An alternative is to get an adjustable
kettlebell where you can increase the
weight up to 32kg by adding inner
weight plates. This choice could save
you space and money.
20
KETTLEBELL SAFETY GUIDELINES

• Create some space; do not use the kettlebell in a small area, or when
people are walking around you. It is easy to knock someone out or break
things if you do not have a lot of space. It is recommended to have 5-6
meters diameter of space around you.
• Train on a flat surface that will not be damaged if a kettlebell were to
fall, i.e. On rubber gym flooring
• Always remain focused. When you are doing a kettlebell workout you need
to be concentrating on technique and form. Do not train near children
or animals as they can be distracting and unpredictable.
• Build each exercise gradually; practise with low weights until you are
ready to progress. Learn the form before you add the weight
• Stay in control. You must always be in control of the kettlebell, if you
get tired and begin to lose form, take a break or drop to a lower weight
• Do not try to correct your form in the middle of a swing. Let the kettlebell
come to rest and then correct your form on the next rep.
• Maintain a stable contracted core at all times throughout an exercise
• A kettlebell generates extra forces when free falling from an overhead
swing. Be ready to brace your core and shift your centre of gravity back-
wards to compensate the effect of the forward pull.
• When you have a kettlebell overhead, keep your palms facing forward.
• Between strenuous sets, keep moving to keep the blood flowing. This
helps push the blood back to the heart without unnecessary stress.
• If you get into trouble and need to drop the kettlebell, try to angle it away
from your body as you release. Treat all weights with respect.
• It takes time to develop proper timing and technique to avoid bruising
the forearms when doing cleans and snatches. You can choose to wear
wristbands.
• As with all training, be sure to repeat kettlebell exercises on both sides
of the body in order to maintain balance and prevent injury.
• OVERHEAD CAUTION: Before attempting any overhead exercises, individ-
uals with lower back or blood pressure problems should ask the advice
of their doctor.
NEVER CONTINUE IF YOU FEEL PAIN

Results come from correct technique, do not continue to do repetitions if
your form is no longer correct.
Consult a doctor before starting training if you have any injuries or illness.
21
KETTLEBELL GRIPS
Racked Position - Hold the handle deep
into the heel of your palm to avoid strain
on the wrist, (running over your palm at
a 45 degree angle) the kettlebell should
be resting on the back of your forearm.
Overhand - A good transitional hold. Grip

the kettlebell handle so all your fingers
are wrapped over the top of the handle
and your thumb comes under on the
other side to grip the top of your index or
middle finger.
Two Hand Hold – As with the overhand,

both hands gripping the top of one ket-
tlebell handle, with all your fingers curled
around the handle.
Horn Grip - This grip mimics the hold you

would have on an animal’s horns and the
bell can be either above or below your
hands. Grip each side of the handle where
it connects to the bell.
Horn Squeeze – With your hands in the

same position as for the horn grip, but
using the squeezing strength of your palms
to grip the handle, no fingers.
Waiter – The bell rests at any angle in the

flat open palm of your hand like a waiter
carrying a tray.
22
KETTLEBELL GRIPS
Bell Squeeze – Another method with no

finger strength involved, squeeze the bell
from both sides with the flats of your palms.
Finger Pinch –Your Index and thumb

grip each other around the corner of the
handle, all other fingers are open.
Open Palms - If you are gripping two

kettles bells at one time, you must be
careful not to trap your fingers in-between
if the handles were to come together. For
this reason it is best to tuck your fingers
back behind the handle or use an open
palm method with your fingers pointing
straight up
Two Bells, One Hand - Increase weight and

difficulty by holding two kettlebells in one
hand. It can be tricky to grip both kettle-
bells and maintain correct form. Start with
light weights and only attempt when you
are proficient in all single kettlebell lifts.
Double Hold – This is a hold that can be

used during a squats/ lunges etc. where
you keep the kettlebells static throughout.
Always be careful when holding kettlebells
on your shoulder muscles. Never let the
weigh press on your spine.
23
SWITCHING YOUR CORE ON / TORSO

STABILIZATION
As in all forms of exercise, it is essential to protect your
body from injury whilst using kettlebells.
A great place to start is with the stabilization of the mus-
cles in your core. Both the inner and outer core muscles
help support and protect your spine. It is your spine that
facilitates the movement and functioning of all actions,
and correct technique and stabilization is essential for
protection and for your performance results.
Repeatedly practise ‘switching your core on’ and remind
yourself to forcefully contract and stabilize your torso/
core muscles during exercise.
• Stand tall
• Brace your abdominal muscles ( Imagine a corset being pulled tight)
• Tighten and lift your glutes (buttocks)
• Tighten and squeeze your pelvic floor ( Imagine stopping yourself peeing)
• Retract and depress your scapula (shoulder blades)
• Exhale gently through pursed lips
SETTING THE SHOULDER SOCKET

During lifts, ensure you protect your shoulder from injury, by correctly po-
sitioning your arms, back and shoulders. This is called setting, or packing
the socket.
• Keep your shoulders pulled back and down.

• Keep your chest up.
• Activate your lats (latissimus dorsi) as a controlling/breaking mecha-
nism to prevent your shoulder from moving out of the socket during the
momentum of a lift.
24
FINDING THE HINGE

To ensure proper form during kettlebell exercises it is necessary to learn
where the hinge point is on your body.
You do not want to hinge from your waistline, but from your hips.
By doing this you will gain maximum power from your hips, legs and glutes
and will help avoid injury and stress to your back and spine.
1. Stand straight; Lift one leg up to find the hip crease where your leg joins
your body. This is the hinge.
2. Place both hands on each side of this hinge point and have your feet
firmly planted hip width apart.
3. Keep your focus ahead of you and your weight back in your heels as you
bend your knees. As you sink lower, your buttocks should push back as
though you were going to sit down. Your shoulders should remain pulled
back and down and your chest open.
4. Another check you can perform to ensure you are in the right position
is making sure your knees do not go forward over your toes.
5. Stand up by using your glutes and legs – it should feel like you are trying
to push your feet through the floor. You should also push your hips forward
strongly as you stand up. This powerful hip thrust is very important when
working with kettlebells.
25
FINDING THE HINGE/CORRECT FORM FOR SQUATTING

A helpful practise method is to lower yourself over a bench.
1. Stand in front of a bench, feet hip width apart, core switched on and
holding a light kettlebell at chest height.
2. Lower yourself by pushing your buttocks out, while keeping straight
lower legs and an open chest.
3. As you lower push the kettlebell away from your chest with strong arms
to help stabilize.
4. Keep lowering your buttocks until you are almost touching the bench.
5. Return to standing by pushing down through your feet and thrusting
forward through your hips. Bring the kettlebell back in to your body.
Perform this exercise several times and at an increased pace until you
have the form perfect. Observe yourself in a mirror to check your form.
Control your breathing during every exercise.

Take strong deep breaths. Breathe out during
exertion and breathe in on the return.
26
PICKING UP A KETTLEBELL CORRECTLY & SAFELY
1. After warming up, stand feet hip width apart, your core switched on,
with the kettlebell centered and upright on the floor in front of you.
2. Your feet should be angled slightly outward.
3. Lower yourself by pushing your buttocks backward into a squat so you
are hinging at the hips. Your lower legs should remain straight (and close
to vertical), your eyes forward and your shoulders back.
4. Find the kettlebell without looking down; grasp it in a two hand hold.
5. Gradually stand back up, pushing through your heels to do so, exhaling
and keeping your core switched on. Keep your neck and spine in alignment.
6. To return the kettlebell to the floor, repeat the motion in reverse.
• If you are picking up a kettlebell with one hand, position it at a 45 degree
angle to your foot on the side where you are picking up the bell.
• Rocking back onto your heels as you pick up the kettlebell helps activate
your hamstrings and gluteals.
27
THE TRANSITIONING / RACKED POSITION
Correct Correct Incorrect Incorrect
1. Once you have picked up your kettlebell, draw the kettlebell smoothly
up your body in one hand, bending your arm as you go, and bringing your
elbow in quickly so it is tight to the body.
2. Your wrist will turn naturally and allow the bell to fall behind your hand
so it is the racked grip. Keep a strong, straight wrist; the handle deep in
your palm and the bell resting between your bicep and forearm.
3. Position your hand as close to the centreline of the body as possible.
4. Your upper arm should be pressed against your side so you feel the
weight of the bell snug against your side and chest.
5. Remember to keep your shoulders back and down.
6. It is possible to assist the racking move with your other hand if required.
Women and men with large pectorals, may have to modify their rack position
slightly to the side. Never position your hand further out than the armpit,
as too much stress will be placed on the shoulder joint.
28
A SAFE PICK UP FROM LYING DOWN

Many kettlebell exercises begin from a supine (face up) position; you will
need to learn how to safely pick up the kettlebells while lying flat on the
floor. As with standing positions, remember to breathe correctly, stabilize
your core and keep your neck and spine in neutral alignment.
PICKING UP ONE KETTLEBELL

1. Lie on your back on the floor with the kettlebell next to you, so it is po-
sitioned just below your shoulder level.
2. With your core switched on, roll towards the kettlebell and grasp it with
both hands, your closest hand under the handle, other hand over the top.
3. Return roll slowly onto your back, letting the bell sit in an adapted racked
position, with the bell resting again your upper arm which should be close
against the side of your body.
Keep one or both your knees slightly bent and

your heels on the ground. Do not secure your feet.
29
A SAFE PICK UP FROM LYING DOWN

PICKING UP TWO KETTLEBELLS
1. Position both bells, one on each side of your body just below shoulder
level. Angle the handle at 45 degrees to your body.
2. With your core switched on, roll over to the weaker side of your body.
Grasp the kettlebell with both hands, your closest hand under the handle,
your other hand over the handle. Keep your neck and spine in neutral
alignment.
3. Return roll onto the flat of your back, letting the bell sit in an adapted
racked position. Hold it firmly and roll to the other side.
4. Repeat the pickup with your free hand and roll back to a flat supine
position with both kettlebells resting in the adapted racked position.
30
THE ESSENTIAL KETTLEBELL GUIDE EXERCISES
KETTLEBELL COMBINATIONS AND EXERCISES

THE KETTLEBELL CLEAN
The clean is a traditional, versatile kettlebell exercise that you will need
to master. It provides a safe means to get one or two kettlebells into a
racked position for overhead lifts.
SINGLE CLEAN
1. Focus in front, core switched on, feet
hip width apart and turned out slightly.
2. Squat down and grip the
kettlebell handle (Grip
deep within the base of
your palm)
3. Swing the kettlebell be-
tween your legs, your thumb
pointing backward.
4. Push though your feet and power your hips forward as you drive the
kettlebell upward.
5. Keep your arm tight to the body and rotate your elbow down as the
kettlebell rises vertically. Catch the bell at shoulder height.
6. Your wrist will turn naturally and allow the bell to fall behind your hand
so it is in the racked grip. Keep a strong, straight wrist; the handle deep
in your palm and the bell resting between your bicep and forearm.
7. Absorb the weight of the bell by squatting slightly, (Do not lean
back) keeping the wrist neutral.
There should be no hard impact or pain.
8. To return the kettlebell to the floor, squat backwards pushing your
buttocks out, while letting the bell follow the course it took
on the way up.
9. Practise on both sides of your body.
DOUBLE CLEAN - As for the single clean,

with a kettlebell in each hand and a
simultaneous lift.
CAUTION: Not to be attempted by beginners.
31
THE ONE ARM SWING
Bent Arm Swing

(Less shoulder strain)
1. Pick up the kettlebell in your right hand using an overhand grip. Focus
in front throughout and ensure your core is switched on.
2. Squat back, hinging from your hips and letting the kettlebell swing
backward between your legs like a pendulum.
3. Push through your feet thrusting your hips powerfully forward to return
to a standing position; your arm should remain straight, yet freely able to
swing. Allow your free arm to act as a pendulum assisting the movement.
4. Do not lift the kettlebell, allow it to swing and gain momentum.
5. Once the bell reaches its highest point, let it drop down between your
legs once more. Allow the momentum to raise the kettlebell higher in front
of you with each swing. Remember - try not to actively lift the bell.
6. Continue to repeat this motion, maintaining good form and building a
rhythm between your body and the swing of the bell, until the kettlebell
rises to a point straight out in front of your body, around shoulder height.
7. Repeat the exercise with your other arm.
During this swing motion, keep your shoulder

socket secure by maintaining squared shoulders
and ensuring you do not over extend your arms.
32
THE DOUBLE HANDED SWING
1. Stand with your feet hip width apart, and the kettlebell centered on the
floor in front of you.
2. Grasp the kettlebell in both hands using an overhand grip. Focus in
front throughout and ensure your core is switched on.
3. Squat back, hinging from your hips and letting the kettlebell swing
backward between your legs like a pendulum.
4. Push through your feet and thrust your hips powerfully forward to return
to a standing position; your arms should remain straight, yet freely able
to swing.
5. Do not lift the kettlebell, allow it to swing forward and gain momentum.
Exhale as you rise.
6. Once the bell has reached its highest point, let it drop down between
your legs once more.
7. Allow the momentum to raise the kettlebell higher in front of you with
each swing.
8. Continue to repeat this motion, maintaining good form and building a
rhythm between your body and the swing of the bell, until the kettlebell
rises to a point straight out in front of your body, around shoulder height.
Remember - Try not to actively lift the kettlebell!
33
THE HAND TO HAND SWITCH
1. Following the proper form, pick up the kettlebell in your right hand us-
ing an overhand grip. Focus in front and ensure your core is switched on.
2. Squat back, bending from the hip letting the kettlebell swing backward
between your legs like a pendulum.
3. As you push through your feet and thrust your hips powerfully forward
to return to a standing position, your arm should remain straight, yet freely
able to swing.
4. Do not lift the kettlebell, allow it to swing forward and gain momentum.
Exhale as you rise.
5. As the kettlebell reaches the top of its swing at shoulder level, and the
base of the kettlebell is pointing away from you, focus your attention on
the handle and rapidly transfer hands.
6. With the kettlebell now firmly gripped in your opposite hand, allow the
kettlebell to swing back down as you repeat the exercise.
7. Ensure you keep your core switched on, especially during each switch.
Keep your shoulder socket secure by maintaining squared shoulders and
ensuring you do not over extend your arms.
Switching hands increases the efficiency of the exer-

cise and builds more coordination into the movement.
34
SINGLE OVERHEAD PUSH PRESS
1. Focus in front, core switched on, feet hip width apart and turned out
slightly.
2. Clean the kettlebell with correct form into the racked position.
3. Squat slightly and then push up hard through your heels and hips as you
raise the kettlebell above your head, straightening your arm and locking
out your elbow at the highest point.
4. Remember to exhale during the exertion and keep your shoulder set
in its socket at the apex of the exercise. Maintain a strong straight wrist.
5. Reverse the procedure to lower the kettlebell. Bend your elbow, drop
into a slight squat and return the bell to the racked position, keeping your
core strong and your wrist straight. Briefly rising up onto your toes as you
drop back down can help to absorb the impact.
6. Practise the overhead press on both sides of your body.
Squat slightly and as you rise, use the power of

your hips to drive the kettlebell upward. Practice
the Push Press repeatedly before attempting the
extended and more advanced Jerk exercise.
35
DOUBLE OVERHEAD PRESS
CAUTION
Anyone with High Blood Pressure should not lift weights above their head.
slightly.
2. Clean two kettlebells with correct form into the racked position.
3. Squat slightly and then push up hard through your heels and hips as
you raise the kettlebells above your head.
4. Straighten your arms and lock out your elbows at the highest point.
5. Remember to exhale during the exertion and keep your shoulders set
in their socket at the apex of the exercise.
6. Reverse the procedure to lower the kettlebells. Bend your elbows, drop
into a slight squat and return the bell to the racked position, keeping your
core strong and your wrists straight.
Keep your shoulders pulled back and down.

Keep your chest up.
36
OVERHEAD PRESS – WITH ALTERNATING ARMS
CAUTION
slightly.
2. Clean two kettlebells with correct form into the racked position.
3. Keep one kettlebell nestled into your arm, while your raise your other
arm, pressing it straight up. Straighten your arm and lock out your elbow
at the highest point.
4. Remember to exhale during the exertion and keep your shoulders set in
their socket at the apex of the exercise.
5. Reverse the procedure to lower the kettlebell. Bend your
elbow and return the kettlebell to the racked position, keeping
your core strong and your wrist straight.
6. Repeat the overhead press with your opposite arm.
Continue alternating arms for your entire set.
7. You could also vary this exercise by double pressing both
arms to the point where they are both locked out overhead
and then alternate lowering and raising each arm, while the
other side remains locked out.
37
THE JERK PRESS
slightly.
3. Squat slightly and then push up hard through your heels smoothly
pressing up the kettlebell.
4. So far the exercise follows the push press, however, instead of locking
out your knees, drop back down into a second dip. You are getting under
the bell before the arm locks out at the top.
5. From this partial squat, drive down through your heels and thrust your
hips forward to return to standing, fully extending your arm overhead. This
2nd drop and press is all about timing and can feel awkward to begin with.
6. Reverse the procedure to lower the kettlebell. Bend your elbow, drop
into a slight squat to absorb the impact and return the bell to the racked
position, keeping your core strong and your wrist straight.
This exercise is a combination of the Push Press

and a partial over head squat and works both your
legs and upper body. Make sure you have practised
the push press and attained good form before you
attempt the jerk press.
38
MILITARY PRESS
CAUTION
Anyone with
High Blood
Pressure should
not lift weights
above their
head.
slightly.
3. Rotate your arm out to your shoulder and exhale while you push the
kettlebell strongly upward until your arm is straight up.
4. Be aware of keeping your shoulders back and down. The weight should
be held strong on a straight arm while you shoulder joint is settled.
5. Return smoothly to the racked position keeping the kettlebell in control at
all times. Your core should be strong and your wrist straight.
6. Practise the military press on both sides of your body.
An alternative exercise:
1. From the racked position, lift your
elbow out to the side to allow the
kettlebell to sit behind your shoulder
on the back of your upper arm.
2. Fluidly press the kettlebell straight
up with a straight wrist.
39
SIDE PRESS
slightly.
3. Push out your hip slightly in the direction of the side you are holding
the kettlebell.
4. Focus on the kettlebell, sit back into your hip and actively press the
kettlebell up with a straight forearm.
5. Keep your palm facing forward during the press and continue to bend
to the side until the kettle bell is locked out.
6. Set your shoulder, stabilize your core and stand up straight maintaining
a straight arm.
7. Return smoothly to the racked position keeping the kettlebell in control
at all times. Bending your knees and leaning back a little can help keep
the weight of the kettlebell over your centre of gravity.
8. Practise the side press on both sides of your body
Kicking your hip out slightly underneath the kettlebell

gives you more leverage to press the kettlebell up.
40
SINGLE FLOOR PRESS
1. Lie on your back on the floor with the kettlebell next to you so it is po-
sitioned just below your shoulder level.
2. Follow the correct form for picking up a kettlebell while lying down until
the bell is sitting in an adapted racked position.
3. Adjust your elbow on the arm holding the kettlebell a little distance away
from your body, your upper arm should still be touching the floor.
4. With a strong switched on core, lift the kettlebell until your elbow forms
a ninety degree angle. Maintain a straight wrist.
5. Now press the bell straight up, straighten your arm and lock out your
elbow. Imagine you are trying to push yourself through the floor as you
press upward. This will give you added strength and stability.
6. To continue your set on the same side, lower your arm so the elbow is
back at ninety degrees, but not quite touching the floor, while your forearm
remains vertical, pause and press upwards once more.
7. Practise the single floor press on both sides of your body.
Page 29 has instructions on correctly and

safely racking a kettlebell while lying down.
41
DOUBLE FLOOR PRESS
1. Lie on your back on the floor with the kettlebells next to you, positioned
just below your shoulder level. For stability, bend your knees, feet hip width
apart, core switched on.
2. Using the correct method, pick up both kettlebells and hold them in
the adapted rack position.
3. Slide your elbows out and away from your body; your upper arms should
still be touching the floor.
4. Raise the kettlebells from the racked position until your elbows are at
ninety degrees. Press the bells straight up, straighten your arms and lock
out your elbows. Maintain straight wrists.
5. To continue your set, lower your arms so your elbows are back at nine-
ty degrees, but not quite touching the floor, while your forearms remain
vertical, pause and press upwards once more.
Imagine you are trying to push yourself through

the floor as you press upward.
42
BENT-OVER ROW
slightly. Place a kettlebell on the floor by each outer side of your feet.
2. Lower yourself by dropping back into your hips as if you were sitting
down, keep your chest up and the weight in your heels.
3. Grip both kettlebells with an overhand grip and while still remaining in
a partial squat, tilt your back up so it is at a forty five degree angle to the
vertical. Keep the weight in your heels and your core strong.
4. At the same time, raise both the kettlebells smoothly, bending at the
elbow and keeping your arms close to the body.
Do not stand up or bend or raise your back.
5. At their highest point the kettlebells should be around your hip joint
and your elbows will be up slightly higher than your back. Your shoulder
blades should be squeezed together.
6. Pause for a moment, and then return
the bells in a controlled movement to
the initial hanging position. Repeat,
remember to breathe.
7. If you are doing this exercise with
only one kettlebell, reach out with your
free arm to help keep your balance.
43
BENT OVER ROW (STAGGERED STANCE)
STEP BACKWARD!
1. Focus in front, core switched on.

2. Place a kettlebell on the floor in-between your feet
3. Step your right leg back about a meter and lean forward, hinging at the
hips until you can rest your left forearm upon your knee.
4. Grip the kettlebell with your right hand – palm facing in.
5. Smoothly pull the kettlebell upwards, bending at the elbow and keeping
your arm close to the body. Do not stand up or raise your back.
6. At the highest point the kettlebell should be around your hip joint and
your elbow will be up slightly higher than your back. Your shoulder blades
should be squeezed together.
7. Pause for a moment, and then return the bell in a controlled movement
to the initial hanging position just above the floor.
8. Do an equal number of reps on each side of your body.
The staggered stance in this Bent Over Row, can

take some of the pressure off your lower back.
44
PLANKED ROW
1. Find a low solid support i.e. a bench, place a kettlebell next to where
you will be positioned – handle angled at 45 degrees from the corner.
2. Kneel down in front of the bench; place both hands firmly on the edge
of the seat while you push up your body into a strong rigid plank. Ground
your toes firmly hip width apart, focus in front and switch your core on.
3. Move your weight into one straight arm, so you can free up the other
hand and pick up the kettlebell with your palm facing in to your body.
4. Smoothly pull the kettlebell upwards, bending at the elbow and keeping
your arm close to the body. Maintain neutral spine alignment throughout.
5. At the highest point the kettlebell should be around your hip joint and
your elbow will be up slightly higher than your back. Your shoulder blades
should be squeezed together.
6. Pause for a moment, and then return the bell in a controlled movement
to just above the floor.
7. Do an equal number of reps on each side of the body.
45
ROMANIAN DEADLIFT
Keep your neck and

spine in neutral
alignment throughout.
slightly.
2. Using correct form, pick up two kettlebells, one in each hand.
3. Keeping a strong core and your shoulders back and down, bend your
knees slightly, and sit back into your hips like you are about to jump forward.
4. Keep your arms straight and your shoulders square as you lower the bells.
5. Lower the bells down almost to the floor on each outer side of your feet.
At the lowest point your back should be parallel to the floor.
6. Exhale as you stand up in a smooth powerful movement, driving your
heels into the floor and thrusting your hips forward. Lead with your chest.
Keep your arms straight.
7. Once back in a standing position, repeat the exercise.
8. As an alternative, use one kettlebell and hold it in both hands.
The movement of the

Romanian Deadlift is
the foundation of correct
swing technique, used in
many kettlebell exercises.
46
SUITCASE DEADLIFT
slightly.
2. Have a kettlebell placed on one outer side, next to your foot
3. Lower yourself by dropping back into your hips as if you were sitting
down, keep your chest up and the weight in your heels.
4. Pick up the kettlebell in an over hand grip as though it was a suitcase.
5. Remember to keep your shoulders back and down.
6. Keep your body vertical and strong as you stand up. Exhale, driving your
heels into the floor and thrusting your hips forward. Keep your arm straight.
7. Continue your reps on one side before changing to the
other hand, or you can alternate hands after each rep.
This exercise can be performed with two

kettlebells, one in each hand. Using two
kettlebells will mean you are focusing more
on intensity rather than stability.
47
HALFWAY GET-UP
1. Lie on your back on the floor with the

kettlebell positioned next to you just
below your shoulder level.
Switch your core on.
2. Follow the correct form for picking up
a kettlebell while lying down until the bell
is sitting in an adapted racked position.
3. Raise your knee on the kettlebell
side and securely ground your foot.
Your free arm should be out to the side.
4. Focus on the kettlebell and press it
straight up, locking out your elbow
5. Push down on your planted foot and
use the support of the arm on the floor
to raise yourself up to a tilted sitting
position.
6. Pause for a moment and then return
smoothly to the ground keeping your
arm locked out until you are lying flat
on your back, when you can return it to
the adapted racked position.
7. Practise the Halfway Get-Up on both
sides of your body.
To avoid injury and develop correct form, it is best

to initially practise this exercise without a weight.
48
TURKISH GET-UP (SQUAT)
1. Lie on your back

on the floor with the kettlebell next to you,
positioned just below your shoulder level.
Switch your core on.
2. Follow the correct form for picking up a kettlebell while lying
down, until the bell is sitting in an adapted racked position.
3. Raise your knee on the kettlebell side and securely ground
your foot. Your free hand should be out to the side palm down.
4. Focus on the kettlebell and press it straight up, locking out your elbow.
5. Push down on your planted foot and use the support of the hand on
the floor to raise yourself up to a tilted sitting position.
6. With your arm remaining locked and straight up, continue to raise your
hips and core up off the floor. Push through your planted foot and bring
in your other foot level, to a point hip distance apart.
7. Bring your free hand up off the floor and use it for balance as you push
down through the floor with your feet, moving from a deep squatting po-
sition to a stable standing position.
8. Follow the same pathway to return to the floor. Maintain a strong core.
9. Practise the squat style Turkish Get-Up on both sides of your body. To
develop correct form, practise this exercise without a weight.
49
TURKISH GET-UP (LUNGE)
1. Lie on your back on

the floor with the kettlebell next
to you, positioned just below your shoulder level. Switch your
core on.
2. Follow the correct form for picking up a kettlebell while lying
down until the bell is sitting in an adapted racked position.
3. Raise your knee on the kettlebell side and securely ground your
foot. Your free hand should be out to the side palm down.
5. Push down on your planted foot and use the support of the hand on
the floor to raise yourself up to a tilted sitting position.
6. With your arm remaining locked and straight up, continue to raise your
hips and core up off the floor. Push through your planted foot and slide
your opposite foot under your body until your knee is positioned on the
floor under your hip as a platform.
7. Straighten your body. The kettlebell will now be above your head.
8. Push up from your kneeling lunge position until you are standing in a
stable position with both feet hip width apart.
9. Follow the same pathway to return to the floor. Maintain a strong core.
10. Practise the lunge style Turkish Get-Up on both sides of your body.
50
KETTLEBELL SQUAT
slightly.
3. Lower yourself into a squat by dropping back into your hips as if you
were sitting down, keep your chest up and the weight in your heels.
4. As you drop, keep the kettlebell racked, using your free hand to aid
with balance.
5. Lower your hips until they are lower than the level of your knees. Pause
at the lowest point. Your knees should not go forward over your toes.
6. Keep a strong core and exhale as you push strongly through your heels
and contract your glutes to rise back up to standing.
Alternative squat variations:

• Holding the kettlebell in a horn grip
in front of your chest.
• Using two racked kettlebells.
• Facing towards a wall, using a horn
grip, getting increasingly closer to the
wall as your form progresses.
51
OVERHEAD SQUAT
CAUTION
slightly.
3. Press the kettlebell straight up, straighten your arm and lock out your
elbow. Imagine you are trying to push yourself through the floor as you
press upward.
4. Lower yourself into a squat by dropping back into your hips as if you
were sitting down, keep your chest up and the weight in your heels.
5. As you drop, keep the kettlebell pressed overhead, use
your free hand to aid with balance.
6. Lower your hips until they are lower than the level of your
knees. Pause at the lowest point. Your knees should not go
forward over your toes.
7. Keep a strong core and exhale as you push strongly
through your heels and contract your glutes to rise back
up to standing.
8. Practise holding the kettlebell on both sides of your body.
52
KETTLEBELL LUNGE
1. Focus in front, Core switched on.

2. Using correct form, pick up a kettlebell in each hand using an overhand
grip.
3. Place your feet one in front on the other about a meter apart, toes
pointing forward.
4. With a straight upper body, shoulders back and down, and focus in front,
drop your hips straight down until your back knee is almost touching the
ground. Your front knee should not go forward over your toes.
5. After a pause at the lower position, push yourself back up to a standing
position. Push down through your feet and contract your glutes to rise back
up, keep your arm straight.
6. Practice lunging with alternate legs forward, if you are only using one
kettlebell; swap the kettlebell to the other hand between sets.
When performing a lunge, imagine you are like

a carousel horse and can only move straight
up and down.
53
REVERSE LUNGE
STEP BACKWARDS
1. Focus in front, Core switched on.

2. Clean the kettlebell with correct form into the racked position. As an
alternative, move the kettlebell into a trap hold position.
3. Move into a reverse lunge position by stepping the leg on the same side
as the kettlebell backwards about a meter.
4. With a straight upper body, shoulders back and down and focus in front,
5. After a pause at the lower position, push yourself up to standing. Push
down through your feet and contract your glutes to rise back up.
6. Bring both feet back level to return to the start position, before repeating
the exercise.
7. Alternate which side you hold the bell when you swap to your other leg.
Do not put too much weight on your back leg.

a carousel horse and can only move straight
up and down.
54
TACTICAL LUNGE
1. Focus in front, Core switched on

2. Using correct form, pick up the kettlebell and hold it in front in both
hands using an overhand grip.
3. Take the kettlebell in your right hand and step your right leg forward
about one meter.
4. With a straight upper body, shoulders back and down and focus in front,
5. As you smoothly lower yourself into the lunge, transfer the kettlebell
from right hand to left hand underneath your front thigh.
6. Push yourself back up to a standing position. Push down through your
feet and contract your glutes to rise back up.
7. Bring both feet back level to return to the start position, before repeating
the exercise. Repeat on both sides.

a carousel horse and can only move straight up
and down.
55
THE SNATCH – FIRST PHASE, THE HIGH PULL

The Snatch is a modified swing where as the kettlebell swings up above
the head, the bell flips over the hand and ends up in the same overhead
position as the press. It is best to practise in phases before running them
together.
1. Focus in front, Core switched on, Feet hip width apart.

2. Pick up a kettlebell and begin to swing between your legs with the same
technique as for the single arm swing.
3. After a few swings, push the floor away through your heels and thrust
your hips forward. Keeping your elbow up, guide the momentum of the
kettlebell as it drives up the line of your body. Remember the power is
coming from your hips not your arms.
4. Once the kettlebell reaches its highest point, use your other hand to guide
it gently back down as you control the fall and steer it between your legs.
(You will not require your other hand as a guide after sufficient practise)
5. Repeat this swinging motion, trying for greater momentum and hip
thrust until you can get a high swing where the kettlebell is rising to the
level of your forehead.
6. Practise this swing on both sides of your body until you have a smooth
controlled motion.
56
THE SNATCH – SECOND PHASE, THE HALF SNATCH
1. Follow the steps of the first phase, and as the kettlebell reaches the
highest point where it is level with your forehead, punch forward and up
with your hand, causing the bell to roll over onto the back of your forearm.
(As it does when you clean the bell to a racked position)
2. As soon as the bell rolls over your hand, control the movement by
pushing upward into a quick press, straightening your arm and locking
out your elbow. Once your arm is straight, drop your shoulder back and
down to settle in the socket.
3. This phase is about practising the punch through, so at this stage just
lower the kettlebell into a racked position and then down into a swing, before
you begin again.
If you are doing a long set of snatches and

are getting tired, you can extend your stamina
by performing an ‘Undersquat’. This is a dip
performed as the bell is brought up into the
lockout position; you get under the bell, so it
does not need to be brought so high.
57
THE SNATCH – THIRD PHASE

Only when you are happy with your form on the first two phases, should
you attempt the advanced drop out movement.
1. Follow the steps of the first two phases until you reach the overhead
locked out position.
2. To allow the kettlebell to drop out safely and smoothly, drop back into
your hips and turn your hand in to allow the kettlebell to fall forward off
your hand. (It helps to think of it rolling off your little finger)
3. Guide the falling kettlebell down the line off your body, making sure it
is a safe distance from your head and chest as it falls.
4. Bring the kettlebell in between your legs to absorb the momentum and
set up for the next repetition of the exercise. Catch the impact of the fall
within your lowered hips and legs, not in your arm, elbow or shoulder.
Keeping a loose grip and dropping further into your hips as the kettlebell
falls will help.
5. After one swing back between your legs go straight into the next fluid
upward swing and snatch.
6. You have now practised each separate phase of the snatch and should
be able to flow the movements together, always keeping good form and
a strong core.
58
T TI AI AL LMKEEDTI C
T TH HE EE ES S SE EN N T LI NEEB EBLALL LG UGIUDIED E EXERCISES
CORE
CRUNCH WITH TWIST
1. Lie on your back on the floor with the kettlebell next to you so it is po-
sitioned just below your shoulder level. Switch your core on.
2. Follow the correct form for picking up a kettlebell while lying down until
the bell is sitting in an adapted racked position.
3. Raise your knee on the kettlebell side and securely ground your foot.
Your free hand should be out to the side palm down.
5. Using the power of your abdominal muscles, exhale and crunch your
body, bringing the kettlebell shoulder up of the floor and your free arm up
onto your elbow.
6. Return smoothly to the ground keeping your arm locked out until you are
lying flat on your back, when you can return the kettlebell to the adapted
racked position.
7. Repeat the twisting crunch on both sides of your body.
Keep your neck and spine in neutral alignment,

never over strain.
59
BRIDGE
1. Lie on your back on the floor, bend your knees and ground your feet.
2. Holding onto a kettlebell by its horns, place the bell around your navel.
Placing a thick towel on your abdomen to provide padding can improve
your comfort. Switch your core on.
3. Contract your glutes and press down through your feet to raise your hips
up into a bridge position. Your back, buttocks and upper legs should form
a strong straight line. Ensure that your neck is not under pressure; your
shoulders should be holding the weight of your upper body.
4. Either remain in this rigid body position for a set time period, or after
a short pause, lower yourself back down to
almost touching the floor before continuing
with further repetitions.
5. A variation on this exercise is to have one
knee raised into the air while you follow the
same steps. Pointing your toes upward helps
to activate your glutes.
The Bridge is another great exercise for your

abdomen, glutes and lower back. Using a ket-
tlebell gives an added level of intensity.
60
RUSSIAN TWIST
1. Sitting on the floor, put your legs together and bend your knees up.
2. Take hold of a kettlebell in a horn grip with both hands; hold it at around
chest height. (You can also hold the kettlebell upside down for greater
stability)
3. Lean back slightly with a small arch in your back and lift your feet a few
inches off the floor. Switch your core on.
4. Twist to one side leading with the kettlebell. Your head and torso should
rotate while your legs stay stationary. Keep your elbows tucked in and the
movements steady and fluid.
5. Continue to twist from side to side, moving the kettlebell from one outer
hip to the other. Pause for a second when the kettlebell is in the centre of
your body and also at each side.
6. To further intensify this exercise, you can place the kettlebell down on
the floor next to your hip, after each twist. Picking it back up before twisting
to the other side and placing it down again. Maintain a strong stable core.
This is another very effective core exercise,

particularly for strengthening your obliques.
Keep your feet up off the ground throughout.
61
FIGURE OF EIGHT
It can help your

movement, to think
about dribbling a
basket ball.
1. This is a great exercise that focuses on the abdominal muscles. Start

off slow and get the technique right to avoid any back injuries. With correct
form you will feel this working after only a few repetitions.
2. Focus in front, Core switched on, Feet slightly further than hip width
apart and turned out slightly.
3. Grip a kettlebell in your left hand and sit back into your hips so your
weight is in your heels. Pull your shoulders back and down.
4. Push the kettlebell backward through your legs and grab it behind with
your right hand.
5. Swing it around to the outside of your right leg.
6. Repeat this movement on the other side. Push the kettlebell backward
through your legs and transferring the kettlebell back to your left hand.
7. Swing it around to the outside of your left leg.
8. You will have completed a Figure Eight shape between your legs.
9. Keep straight arms as you swing the kettlebell and maintain a good
open chest throughout the exercise.
62
WINDMILL PRACTISE
1. With your back to a wall, stand with your feet hip width apart and your
buttocks touching the surface. Switch your core on.
2. Lift your right hand straight up, palm facing forward. Focus on this hand.
3. Shift most of your weight back into your back foot. (Under the raised
hand) You should be able to lift up your front foot a little to test that the
majority of your weight is in your back foot.
4. Keep your legs straight and your arm straight up, as you push your hips
to the right and slide your left buttock along the wall.
5. As you tilt, your other arm is positioned as the second limb of the wind-
mill adding stability by sliding down your left leg, palm forward. Continue
pushing your hips until they will go back no further. Never lose the tension
in your core.
6. To return to a standing position, pull in your glutes and push down
through your right heel.
Practise the windmill on both sides of your body

and remember this is a slow controlled exercise.
63
LOW WINDMILL
1. Focus in front, Core switched on, Feet hip width apart. Hold a kettlebell
in your left hand.
2. Lift your right hand straight up, palm facing forward and set your focus
on this hand.
to the right. The hand holding the kettlebell should move down the line of
your front leg, palm forward.
5. Continue pushing your hips until they will go back no further, the weight
of the kettlebell should aid you to drop a little deeper. Never lose the
tension in your core.
through your back heel.
7. Practise the low windmill on both sides of your body.
The Low Windmill works as a negative to the

regular Windmill and will help improve your form.
64
LOW WINDMILL VARIATION
1. Focus in front, Core switched on, Feet hip width apart. Place a kettlebell
on the ground on the inside of your left foot.
2. Lift your right hand straight up, palm facing forward and set your focus
on this hand.
3. Shift most of your weight back to your back foot. (Under the raised hand)
You should be able to lift up your front foot a little to test that the majority
of your weight is in your back foot.
4. Keep your legs straight and both arms extended, as you push your hips
to the right.
Your lower hand should move down the line of your front leg, palm forward
until you can grasp the kettlebell handle.
5. Remember to keep focus on your raised hand and to never lose the
tension in your core.
6. To return to a standing position now holding the kettlebell, pull in your
glutes and push down through your back heel.
65
HIGH WINDMILL

2. Use correct form to clean a kettlebell to the racked position on your
right side.
3. Press kettlebell straight up, palm forward; set your focus on this hand.
to the right. Your free hand should move down the line of your front leg,
palm forward.
6. Continue pushing your hips until they will go back no further. Never lose
the tension in your core.
through your back heel.
The windmill is not a beginner movement. Prac-

tise without weights to get correct form, then
use light weights until you are able to progress.
66
HIGH & LOW WINDMILL

2. Using correct form, clean a kettlebell to the racked position on your right
side. Have another kettlebell placed on the floor by your inner left foot.
3. Press the racked kettlebell straight up, palm facing forward and set
your focus on this hand.
to the right. Your lower hand should move down the line of your front leg,
palm forward until you can grasp the kettlebell handle.
5. Continue pushing your hips until they will go back no further. Never lose
the tension in your core.
6. To return to a standing position now grasping the second kettlebell, pull
in your glutes and push down through your back heel.
7. Repeat the exercise on both sides of your body.
This power technique combines the regular

high windmill and the low windmill exercises.
67
THE ESSENTIAL KETTLEBELL GUIDE WORKOUTS
KETTLEBELL WORKOUTS
There are infinite kettlebell routines that you can follow and it is always
good to find one that suits your individual goals, your current levels of
strength & knowledge and your preferred style of training.
Practise each exercise in a workout individually until you have perfected
your form, before trying to do a complete workout.
Do not build a long and complex routine when beginning your kettlebell
training. As discussed in the introduction, the merits of kettlebells such as:
Engaging the major muscle groups, through complex complete body
movements.
Combining resistance and overall body movement, challenging both the
muscular and cardiovascular system.
This means that even a small selection of kettlebell exercises, performed
correctly, will give you an effective full body workout.
To create a balanced workout, select an exercise for: The Core, the Quads,
the Hamstrings, a Pushing exercise (Shoulder, Chest, Triceps) & a Pulling
exercise. (Back, Biceps) Do not focus too much on one area.
• Read all the safe training strategies and how to construct a fitness pro-
gram before starting a routine
• Warm up and cool down with stretches and light cardio.
• Begin with light weights, only progress when you have
• perfected your form.
• Rest for about 60-90 seconds between exercises.
• Stay Hydrated.
• NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN
• Eliminate any distractions.
• Prepare a clear, level surface.
• Ensure you have sufficient space.
68
KETTLEBELL WORKOUTS
Construct the number of repetitions and sets to suit your goals:
For strength (power), 2-6 repetitions, rest between sets up to 2 minutes.
For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes.
For endurance, 20-30 repetitions, rest between sets 30 seconds.
You can also structure your workouts by length of time, especially in cardio
and endurance. Ie: continue an exercise for up to 10 minutes before rest .
Complete 3-5 sets of each exercise, aiming to fatigue your muscles in the
last few reps of the 2nd and 3rd set. If you are easily completing all sets
(With good form) then move up to a higher weight. If you are struggling to
complete a set, drop down a weight level.
It is always advisable to start off with a low weight.
Use the table below as a rough guide for starting weights.
Average Female 8kg

Strong Female 12kg
Average Male 16kg
Strong Male 20kg
If you are focusing on strength training up to 6 reps, you may choose to

start with a heavier weight i.e. 32 kg
A SIMPLE WORKOUT WITH THREE GREAT EXERCISES SEVERAL TIMES A

WEEK CAN PROVIDE RAPID RESULTS:
TURKISH GET UP
DOUBLE HANDED
(LUNGE OR SQUAT) (Pg SNATCH (pg 56-58)
SWING (Pg 33)
49-50)
69
A WEEK OF 4 WORKOUTS – UPPER/ LOWER SPLIT (FOCUS ON STRENGTH)

You can separate your routines into upper and lower body workouts and
focus on each area twice a week.
UPPER BODY FOCUS- DAY ONE
Progress from 3 sets of each
(alternating exercises, with 60-
90 second rests in between)
increasing your sets of each, as
you improve in skill and strength.
DOUBLE OVERHEAD DOUBLE BENT OVER

PRESS X 5 reps (Pg 36) ROW X 5 reps (Pg 43)
LOWER BODY FOCUS – DAY TWO

Progress from 3 sets of
each (alternating exer-
cises, with 60-90 second
rests in between) increas-
ing your sets of each, as
DOUBLE HANDED TURKISH GET UP you improve in skill and
SQUAT X 5 reps
SWING X 5 reps (LUNGE) X 2 reps strength.
(Pg 51)
(Pg 33) (Pg 50)
UPPER BODY FOCUS – DAY FOUR

Progress from 3 sets of each
(alternating exercises, with 60-
90 second rests in between)
increasing your sets of each, as
you improve in skill and strength.
DOUBLE FLOOR PRESS PLANKED ROW X 5

X 5 reps (Pg 42) reps (Pg 45)
LOWER BODY FOCUS – DAY TWO

Progress from 3 sets of
each (alternating exer-
cises, with 60-90 sec-
ond rests in between)
increasing your sets of
each, as you improve in
DOUBLE LUNGE HIGH & LOW WIND- skill and strength.
SNATCH X 5 reps
X 5 reps per leg MILL X 2 reps (Pg
(Pg 56-59)
(Pg 53) 67)
70
A FULL BODY WORKOUT (FOCUS ON CARDIO & ENDURANCE)

Kettlebells are great for developing and improving cardiovascular capacity.
Less stress is placed on joints than in high impact exercise such as running.
To begin with, carry out each exercise for 3 minutes, increasing the time
as you progress. Rest for around a minute between each exercise.
OVERHEAD PRESS, ALTER- DOUBLE FLOOR PRESS HAND TO HAND SWITCH

NATE ARMS (Pg 37) (Pg 42) (Pg 34)
BENT OVER ROW – STAGGERED (Pg 44) SNATCH (Pg 56-58)

Alternate hands every 30 seconds. Alternate hands every 30 seconds.
TURKISH GET UP (SQUAT) (Pg 49) REVERSE LUNGE (Pg 54) RUSSIAN TWIST (Pg 61)
Alternate hands every 30 seconds. Alternate arms every 30 seconds.
FIGURE OF EIGHT (Pg 62) HIGH WINDMILL (Pg 66)

Alternate sides every 30 seconds.
71
THE ESSENTIAL KETTLEBELL
GUIDE
Content and illustrations by:

The Essential Collection Team
With special thanks in particular to:
Cat Davidson
Brad Moriarty
Local and International Distributors wanted.

Please contact info@theessentialcollections.com
to register your interest.
www.theessentialcollections.com

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THE ESSENTIAL KETTLEBELL GUIDE

Hello, our names are Emma and Grant.

BENEFITS OF STRENGTH TRAINING

BENEFITS OF USING KETTLEBELLS

CONSTRUCTING A FITNESS PROGRAM

Remember, to get the best results, you need to enjoy

• Take measurements/photographs before you begin so

MEASURING YOUR SUCCESS

Weight on the scale

Using a BMI chart

NEVER CONTINUE TRAINING IF YOU FEEL PAIN

SAFE TRAINING STRATEGIES

NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Don’t forget to breathe

After your work out, cool down

Rest and Recovery

Follow good nutritional habits

STRETCHES - REASONS TO STRETCH

• Combining a warm up and stretching before exercise will ready the

• Stretching weaker muscles as well as

• When you increase the flexibility of the

It is recommended for most athletes to use static stretching as it is least

• Gently warm up the body prior to stretching.

CHIN GLIDE (Neck Extensors)

NECK ROTATION (Neck Rotators)

LATERAL NECK FLEXION

TRICEP STRETCH (Triceps Brachii)

BICEP STRETCH (Biceps Brachii, Forearm)

DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps)

CHEST STRETCH (Chest, Anterior Deltoid)

PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps)

OVERHEAD STRETCH (Latissimus Dorsi, Triceps)

EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine)

CROSS-OVER KNEE (Gluteus Maximus, Erector Spinae, Obliques)

PIRIFORMIS STRETCH (Piriformis)

GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus)

LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi)

CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae)

UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius)

HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae)

SUPINE HAMSTRING STRETCH (Hamstrings)

HAMSTRING STRETCH (Hamstrings, Gastrocnemius)

STANDING QUAD STRETCH (Quadriceps, Hip Flexors)

LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus)

SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus)

GASTROCNEMIUS CALF STRETCH (Gastrocnemius)

CALF STRETCH (Gastrocnemius, Soleus)

Here are some points to look out for in a good kettlebell

Picking a starting kettlebell weight.

Purchase a set of kettlebells that will allow you to progress up several

KETTLEBELL SAFETY GUIDELINES

NEVER CONTINUE IF YOU FEEL PAIN

Overhand - A good transitional hold. Grip

Two Hand Hold – As with the overhand,

Horn Grip - This grip mimics the hold you

Horn Squeeze – With your hands in the

Waiter – The bell rests at any angle in the

Bell Squeeze – Another method with no

Finger Pinch –Your Index and thumb

Open Palms - If you are gripping two

Two Bells, One Hand - Increase weight and

Double Hold – This is a hold that can be

SWITCHING YOUR CORE ON / TORSO