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010KETTLEBELL EXERCISESTURKISH GETUPThe Turkish getup is a fantastic exercise to build shouldermuscles, and all round strength and conditioning. It’s particularly useful for wrestlers, MMA fighters, BJJ and other combatathletes that use both standing and ground positions.The Turkish getup is a freestyle type kettlebell movementwhich is unassuming powerful for developing strong shoulders. It’s also fantastic for your core, and combined with thekettlebell swing can make for an extremely intense workout.TARGET: Shoulders, core, quadand calvesDIFFICULTY: medium1To begin the exercise lie flat on the floor, face up,carefully placing the kettlebell roughly 12 inchesbeside your right arm.32Roll onto you right, towards the kettlebell,grab the kettlebell with two bent arms. Thisis important, trying to lift with just one armwill damage your shoulders4Roll back onto your back firmly gripping onto thekettlebellTooltipKeep your back straight at alltimes during theis liftPractice with light weights whenyou first start this exerciseGently let go of the kettlebell with the lefthand, and bench press the weight up withyour right hand, make sure your arms arefully vertical from the floor and elbows arelocked out, from this point onwards unlessdirected the kettlebell will be held in thisposition.

01165Lift the right shoulder off from the floor,sort of like doing a twisting ab crunch,supporting your weight on your opposite elbow.Bend your right knee andplant your foot firmly onto theground7Pop off from your leftelbow onto your hand, thehand should be slightlybehind but out wide.8Raise your butt and extendedleft leg off the floor. With yourleft hand and right leg firmlyplanted on the ground, begin topass your left leg underneathyou, knee and toes on theground.10Note:9Stand up, hold the position, and then reverse the process to sitback downAlthough this exercise is ullustrated in a sequence of steps,it should be performed in onesmooth movement.Keep your eyes on the kettlebellat all times.

012KETTLEBELL EXERCISESCLEANThe purpose of the clean is to quickly lift up the kettlebell upin front of your shoulders, resting it on top of your forearm[4], in order to perform front squats or the kettlebell press.Unlike barbell cleans, the kettlebell clean is not an exercisein it’s own right, but is essential to learn in order to performthe other lifts.TARGET: Hamstrings, glutes,core and lower backDIFFICULTY: medium-low1You begin in the deadlift position with the kettlebell in-between your legs,the clean is a fast movement,and you should be practicallydoing a vertical jump on the spot,but instead of jumping up theenergy should be transferredonto the kettlebell causing it topropell up.2You drive up the kettlebell butinstead of the arms being full extended they’re bent at the elbow tokeep the weight close to the body,the arms do not lift, they arepassive and are like a rope inthe move, they simply carrythe weight.Power TipHowever, before you begin to learn how to do the clean, you must learn to lower the kettlebell fromthe rack position, with two arms place the kettlebell in the rack position [4] and then maintain therack position with one arm and use the other arm to carefully push the kettlebell over the holdinghand and then lower the weight back to the dead lift position, and then onto the floor.Repeat the descent several times, until you get it right, and then practice the ascent of the lift.

01343When the kettlebellreaches your chestheight, you mustthen quickly tuckyour arms underneath the kettlebellin order to lock it intoposition.This is the final position it iscalled the racked position (orclean position), note how thewrists are straight, in that theforearm and hand are in light, it’simportant to keep that positionfor safety.

014KETTLEBELL EXERCISESPRESSThe kettlebell press is great exercise to build formidable shoulderstrength, to perform the press you must begin from the rack position,achieved by doing the kettlebell clean.TARGET: Shoulders, lats, bicepDIFFICULTY: medium-low1You start off the in rack position, your bodymust be tense, shoulders down, elbowstucked in and lats out wide, your abdominal muscles must be tight toprovide support around your waist,the glutes tense and the knees fullylocked out. You must not try to propelthe kettlebell up with your legs.Although the body from shouldersdown does not lift the kettlebell inthe press, it has an important rolein creating a solid base for theshoulders to lift the kettlebell.2From the rack position, rotatethe shoulders out so the forearms are vertical and the backof your hand is facing behindyouVariation in the kettlebell pressThe bottom up press: You can press the kettlebell upside down to challenge your grip evenmore, you must grip the handle super tight, to stop the kettlebell from falling sideways, becareful not to drop the weight on top of you and use a light weight to begin. You may need touse chalk to get a better grip

0153In the kettlebell press the kettlebell follows a bananna shapedarc, where it gets lifted outwards and then up. Rememberto always suck in your armsinto your shoulder socketthroughout the lift4LIft the kettlebell up aiming to get to a full lockoutof the arm and completely vertical.Further pointers for performing the kettlebell pressAt the rack position lower shoulders down as much as possible, so the muscles around theshoulders are stretched, this allows the muscles to load up and get better leverage to performthe kettlebell press. Your elbows should touch your hip bone at the stretched out position.Flare out your lats (back muscles) so they stretch outwards, doing so provides the shouldersmore stability, and helps with the lift. The lats are the secondary work muscle in the kettlebellpress.Grip the handles as hard as possible, this allows you to have more control of the kettlebell,and helps engage the arms in the lift.When pressing the kettlebell, mentally focus on your shoulders and lats to drive the weightup, the shoulders and lats are the main movers in this lift, not the biceps.Instead of trying to focus on lifting the kettlebell, focus on driving yourself into the ground(away from the kettlebell), this helps to lift better for some reason

016KETTLEBELL EXERCISESWINDMILLThe windmill is a fantastic exercise to build oblique strength and flexibility; it’s regarded more as a support exercise. In order to learn it, it’sbest if you practice without any weight to begin with. Begin by standing shoulder widths apart, and toes pointing slightly out.1Raise the right handvertical (overhead) andlocked out, and kickthe left hip out slightly(important to do this tobalance the weight), yourleft hand should be looseand dangling freely. Nowbreathe in.Breathe in and hold yourabdominals tight duringthe lift, it protects yourback by giving it a brace,do not let go of thebrace during the life.TARGET: Core, lats, obliques andshouldersDIFFICULTY: medium2Look up at the kettlebell/hand, and bendat the hips towards theleft, glide your left handdown your thigh, to actas a guide. Towards thebottom of the movement the left leg maybend a little, this isabsolutely fine. Theleft leg should alwaysbe locked out.Note:This exercise is more difficult than it appears, make sureyou do a few runs without any weight, you are ready tostart using a kettlebell, remember start of super light, using aerobics weights and increase to a challenging weightgradually.

0173You should continue to bendat the hips until your righthand touches ground, if youdo not have the flexibilityyet, go only as far as youcomfortably can. If you areinflexible, this is probablythe furtherest you can go,it’s fune you can buildup on your range ofmotion with timeand practice.SafetyIt’s important to work your way up to the weight kettlebellwindmill exercise, many people have pulled their obliquemuscles during the lift, and then jerked and dropped theoverhead kettlebell on their head. Practice caution with thisexercise.4This is the ideal position,you should aim for.Squeeze your glutes(buttocks) and breathout on the way up,and repeat for repetiions.Pro TipWhen performing the exerciseyou bend to the side and slightlyforward, never backward.

018KETTLEBELL EXERCISESSNATCHThe kettlebell snatch is one of the most difficult moves to get right,and should only be attempted after mastery of the kettlebell clean;the lift basically involves lifting the kettlebell from the ground to theoverhead locked out position in one move.The most challenging part of the kettlebell snatch is getting thepunch through at the end of the move right; so that you can positionthe kettlebell behind your wrist without is banging and bruising it.TARGET: Thighs, glutes, back,shoulders, forearmsDIFFICULTY: hard21Use the kettlebell swing technique, hike passthe kettlebell through your legs and performthe swing, but instead of fully extended armsat the top you will shorten it by bending atthe elbows, this is done in order to position the kettlebell just a feet in front ofyour chest. In order to achieve this youwill gradually close the distance between your shoulders and the kettlebell bybending the elbow, and pointing the elbowbehind you.Note: Just like the swing the kettlebell needsto be in a straight line with your forearm,all throughout the snatch until the punchthrough

0193453 When the kettlebell reaches the chest height, you will reverse pull the kettlebell using your shouldersand your lats, do not try to strong arm the ke tlebell, you will wear your arms out.4 When the kettlebell goes just higher than your head, you need to begin the punch through to extendand lock out your arms to complete the lift. Timing is crucial here, and the secret to not banging the kettlebell onto your arm is to not let it fall on the back of your arm, but rather to punch through with your arm. Amistake a lot of people make is they leave it til too late for the punch through and the kettlebell is alreadytoo high, and must fall down and bang on your wrists.Note: If you are leaving the punch through too late, you may need to revise your technique and graduallypunch through sooner.The correct time to punch through is when the kettlebell is at 0 gravity, where it’s stopped going up, thereis a slight pause, before it’s about to go down, do the punch through. When you punch through correctlythe ball of the kettlebell stays in the same position as before the punch through, and it seems like onlythe handle has changed from bottom to top. Effectively there has not been any descent of the kettlebell,therefore no banging.5 You may need to practice this technique several times over in order to get this right, to prevent excessive bruising, use a very light weight to perfect the technique.

020KETTLEBELL EXERCISESPUSH PRESS11.You must begin the exercise in thepush up position your body like aplank, facing the floor with your armsvertical off the floor supporting yourweight. However instead of havingyour hands on the floor, you will grabthe kettlebells by the handle and balance your weight on top2. Begin by performing a push up, getting your chest as close to the floor,and pushing away3. From the top position, lift one kettlebell off the floor, while balancing yourweight on the other kettlebell, sticking your elbows behind you, and wristclose to the side of your abdomen4. Lower the weight back down to theoriginal position, do another pushupand lift the other kettlebell23

021KETTLEBELL EXERCISESSINGLE LEG RDL1231.Stand with your feet shoulderwidth apart, pick up a kettlebellwith your left hand.2. Begin the move by lifting theleft leg behind you, keepingyour leg straight, simultaneously lean forward, maintaininga natural balance3. Lower yourself down to a comfortable stretch, and then gobackwards into your standingposition again

022KETTLEBELL EXERCISESRUSSIAN TWIST121. Lie down in the situp position with a light kettlebell to your side2. Keep your legs slightly bent3. Pick up the kettlebell from your side and perform a twising motioncaring the kettlebell to the opposite side and back again4. Go as far back as you comfortably can without over extendingNoteMake the movement slow and controlled

023KETTLEBELLWORKOUTSLearning proper kettlebel technique isparamount for effective trainingOn the following pages you will learn exactly how to perform the key kettlebell exercises needed for the workouts, use them regularly as referencepoints for your kettlebell workouts

024KETTLEBELL WORKOUTSBEGINNERS WORKOUTThe beginners workout is perfect for male and female trainees who are working out with kettlebells forthe first time or starting exercise after a long time offClothingTo train using kettlebell you will need to wear loose clothing, preferably a pair of shorts that will give youfull range of motion to moves your legs around, and a t-shirt.FootwearMany kettlebell enthusiasts like to train barefoot; others wear vibram fiverfingers which gives them all thebenefit of barefoot without the discomfort of stubbing your feet on uncomfortable surfaces. If you decideto wear shoes, wear flat soled shoes like converse all stars. Shoes with uneven soles or cushiony/spongysoles should be avoided. The reason for this is with kettlebell workouts you need to have close contactwith the ground for stability, and shoe which obstructs your feel of the ground is undesired.Kettlebell WeightMen: 16kg for kettlebell swing, 8kg for Turkish getupWomen 8kg for kettlebell swing, 4kg for Turkish getupThese weights may not seem like a lot, but with active recovery, it will be challenging for beginners tocomplete the work. Additionally it’s important to start off with a light weight in order to learn the technique. Use particularly light weights for the Turkish getup when starting out.The Workout4 sets of kettlebell swings @ 15 reps4 sets of Turkish getups @ 30 seconds each set, alternate hands between repsThis workout should take no more than 20 minutes to complete; you will need a 2 minute warm-up beforeexercise and follow 1 minute active recovery in-between sets, you will then do a brief cool down of 3-4minutes at the end of the workout, all using a jump rope.Your main focus is not to plough through the exercises at high speed; you should take your time to do theexercises after plenty of recovery, and with attention to your technique. This is particularly the case withthe Turkish getups.Active RecoveryIt’s important to perform light intensity anaerobic activity like jogging, dynamic stretching, stationary bikeor whichever you prefer and have access to. They help to increase blood flow which delivers oxygen tomuscle cells and clears up lactic acid build-up. Its secondary goal is to aid the heart in pumping bloodaround the body, sitting still in-between sets makes it tougher on the heart to pump blood around thebody.

025KETTLEBELL WORKOUTSFAT LOSS WORKOUTThis workout is perfect for people whose main goal is to lose fat, the relatively low weigh and high repetition workout is ideal if you do not want to gain muscle tone.The main focus for kettlebells is the full body workouts, the whole body moves as one and there are noisolation movements, this makes for far quicker and more intense workouts. Perfect if you have a busylife.Tools RequiredWomen: 8kg pair of kettlebellsMen: 16kg pair of kettlebells(This is probably right for the majority of beginners, give or take depending on your experience)Medicine ball, approximately 5kg, you can improvise with weight plates, or water bottles (1 litre is approximate 1 kg)You will need an open space, somewhere that if you were to drop the kettlebell it will not cause any harmand free from children or pets.DirectionsRepeat this circuit 4 or 5 times, ideally work out 3-4 times a week, but the minimum should be twice aweek. Exercise directions provided below, if none given then the exericse directions can be found in theprevious chapterThe Workout1. Double handed kettlebell swingTarget reps: 152. Clean and pressTarget reps: 12-15 each arm3. Russian twist (legs straight)Target reps: 8 repetitions each side.4. Double push-up lift offTarget reps: 12-15 reps each side5. Single leg RDLTarget reps: 15 reps each side6. WindmillsTarget reps: 12 reps each side

026KETTLEBELL WORKOUTSSNATCH TESTThe 10 minute snatch test is a gruesome, intense and stomach churning workout that challenges bothyour physical abilities and your mental strength.In fact the exercise has been selected specifically by the united states Special Forces units in order topush recruits to the limit to weed out weak individual and separate them from the mentally strong.You can do this workout to test your fitness and mental fortitude, the goal is to perform as many snatchesas possible in the 10 minute time slot. Count your full repetitions and repeat the snatch test every monthto see how much you have improved.The standard for men is to use the 24kg kettlebell for the snatch test, and 16kg for women.Obviously if you’re not strong enough to do use these weights, start off light and build your strength up, ifyou’re already strong, then more power to you.Notes on performing the snatch test1.Learn correct snatch technique here2. Remember that when you are tired, you lose concentration and can let the technique slip, alwayshave the technique at the top of your mind3. You will start to get very tried around 3-4 minutes time, and it will get progressively harder until 7minutes, when the pain plateaus, and then you get used to it. So if you’re tempted to quit, don’t.4. Although this may sound contrary to point 3, but don’t clock watch, get some else to time you, orset a timer to go off in 10 minutes, your focus should be on each lift, zone into the now, and forgetabout time left, focusing on the time left will break you.5. Find a pattern of hand switch that works for you, I like to change hangs every 10 reps, it alwayshelps with my counting if I count in blocks of 10.

027KETTLEBELL WORKOUTSMMA WORKOUTKettlebell workouts are used extensively in MMA training as they allow trainees to closely mimic thephysical requirements of MMA very well. It gives athletes the perfect balance of anaerobic workout andstrength conditioning ideal for MMA, allowing fighters to build strength that will last throughout thecourse of a fight.In addition to this the versatility of kettlebell training allows you to focus in target muscle groups to specifically training for certain movements such as the takedown, ground game from top or bottom positionsand the clinch. It can even help improve your striking with the ballistic movements of kettlebell traininglike the snatch and jerk which allow you to punch and kick faster and harder.This workout should be consid

more sections like diet, training tips, advanced training guidelines. Inside this free kettlebell basics 101 book, I’m going to share the secrets on how to lose weight fast, and at the same time get leaner well toned and defined muscles. In the process of doing kettlebell worko