KETTLEBELL

BEGINNER
WORKOUT GUIDE
 HI! We are
Team
Lebe Stark

Gregory

We strive to spark an enthusiasm for move-

ment and good nutrition in the hearts and
minds of our community members.

We aim to reach this goal through helping our

clients loose weight in a considerable amount
of time, improve their body composition and
uplift their spirit by adding intrinsic value to
their life.

Driven by our belief that human beings were

anatomically created to move, we consider the Angie
art of kettlebell training as an integral part of
our mission.
COMPETITION METHOD/ FOR TIME
There are many factors you can apply to modify your
kettlebell workout.

One of our favorite modifiers is the competition/

for time method which allows us to implement one
of the best workout methods for kettlebell training.

WORKOUT PROTOCOL
- Exercise 1: Kettlebell Deadlift
- Exercise 2: Kettlebell Press
- Exercise 3: Air Squat
- 3 exercises for 2 minutes
- All exercises unbroken equal 1 round
- 60 seconds break after every round
- 3-4 Rounds TOTAL

Try to do this workout 3 x per week for 4 weeks. If

you have been able to do this consistently, try to in-
corporate one apple a day as a supplement.

This might work wonders. ;-)

EXERCISE #1
Exercise 1 - Phase 1
DEADLIFT

Stand shoulder-width apart over the kettle-

bell and make sure it stays along the middle
of your foot. Go into a hinge with a straight
back and grab the kettlebell.

Exercise 1 - Phase 2
DEADLIFT

Lift the kettlebell with a straight back en-

gaging your back, quads and glutes. Once
you’ve reached the top, fully extend your
hips and knees. Put the kettlebell back
down. -> Start over -<

Workout protocol
SET YOUR TIMER TO 2 MINUTES

Start the workout by the kettlebell deadlift

for 2 minutes. This is your first set! Pro-
ceed straight to the next exercise. (See next
page)

http://academy.lebestark.ch
EXERCISE #2
Exercise 2 - Phase 1
PRESS

Stand shoulder-width apart over the kettle-

bell and grab it in the CrossFit grip (thumbs
inside the handle & fingers on the bell).
Tuck your elbows into your body.

Exercise 2 - Phase 2
PRESS
Fully extend your elbows over your head.
Make sure you keep your shoulders packed
(not loose) and keep your biceps close to
your ear. This might require some mobility
first. If yes, try extending your arms over-
head WITHOUT any weights.> Start over -<

Workout protocol
SET YOUR TIMER TO 2 MIN-

Proceed by doing the kettlebell press for 2

minutes. This is your second set! Proceed
straight to the next exercise. (See next page)
EXERCISE #3
Exercise 1 - Phase 1
AIR SQUAT

Stand shoulder-width apart and make sure

that the kettlebell is not in close proximity.

Exercise 1 - Phase 2
AIR SQUAT

Push your hips back (engage in the hinge),

bend your knees and push your legs out-
wards. Make sure you keep your hips back
on descent while your upper body leans
forward.-> Start over -<

Workout protocol
SET YOUR TIMER TO 2 MINUTES

Once you’ve finished the Air Squat for 2

minutes, you’ve done your first round! Try
to do 1-2 and then 3-4 rounds when you
feel fitter and stronger!

http://academy.lebestark.ch
THE BASICS WORK

We have used this type of workout with our

client Monika for over 3 months. Her re-
sults have been staggering!

This is not meant to mislead you! We also

worked intensively on Monikas nutrition
and she improved her habits over the peri-
od of 6 months.

She has lost over 40 pounds since she’s

started and has since then, become a new
person.

This is the power of the basics. You don’t

need the fancy stuff that looks good on In-
stagram.

You need the power of the basics that have

been proven to work.
 BONUS
WEIGHT
RECOMMENDATION

Even though style, method, gender and fitnesslevel can influence the weight
we choose to lift, we can safely assume the following position: Never start be-
low 8 kg; even as a female and without prior knowledge.

Light weight kettlebells warp the perception of kettlebell training. This can lead
to excessive work done with shoulders and arms while generally missing out
on the key element of hip and leg drive.

GENERAL RECOMMENDATIONS
BEGINNER/ FEMALE
8 kg Kettlebell for all ballistic exer-
cises such as Swing, Clean & Press
and Snatch.
BEGINNER/ MALE
12 kg Kettlebell for all ballistic ex-
ercises such as Swing, Clean & Press
and Snatch.

SIZE DIFFERENCES KETTLEBELLS

Standard Kettlebells - Key characteristics are size & style differences with
unregulated weight classes; not used on competitions.

Competition Kettlebells - Key characteristics are one size and fixed weight
increments (usually 4 kg); used on competitions.

We recommend using competition kettlebells

 Online Kettlebell Courses
http://academy.lebestark.ch