The Ultimate Kettlebells Workbook The

TAKE YOUR WORKOUT TO THE NEXT LEVEL WITH KETTLEBELLS

Whether you’re looking to get in better shape, enhance your strength training or challenge yourself with the ultimate high-intensity workout, kettlebells are the perfect tool to get the body you want with less time in the gym. With over 300 step-by-step photos, this book illustrates over 100 kettlebell exercises that produce unmatched results for:

• burning fat and building muscle
• enhancing balance and coordination
• increasing hand and foot speed
• improving sports performance
• boosting endurance and core strength

The Ultimate Kettlebell Workbook teaches the proper way to do primary lifts as well as variations so you can use kettlebells safely and effectively to transform your current workout into a dynamic program for developing strength and power.

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Getting Started
Introduction	p. 8
History of Kettlebells	p. 9
Benefits of Kettlebell Training	p. 11
Before You Begin	p. 12
The Programs
How to Use This Book	p. 16
Designing Your Own Program	p. 17
Scaled Exercises for Beginner Intermediate Advanced	p. 24
Beginner General Conditioning	p. 26
Beginner Strength	p. 28
Intermediate Strength	p. 29
Intermediate General Conditioning	p. 30
Advanced Strength	p. 31
Advanced Conditioning	p. 31
Advanced Power Plus Conditioning	p. 32
StrengthùAs Heavy As Possible	p. 33
ConditioningùAll Levels	p. 34
The Exercises
Swing Progression	p. 38
Sumo Deadlift	p. 40
Two-Hand Swing	p. 42
One-Hand Swing	p. 43
Hand-to-Hand (H2H) Swing	p. 45
Hand-to-Hand (H2H) Swing with Release	p. 46
High Pull	p. 47
Double Swing	p. 48
Cleans Progression	p. 49
One-Arm Vertical High Pull (1AVHP)	p. 51
Dead Clean	p. 52
Hang Clean	p. 54
Pendulum Clean	p. 55
Double Dead Clean	p. 56
Double Hang Clean	p. 57
Double Pendulum Clean	p. 58
Overhead Press	p. 59
Overhead Press	p. 60
Push Press	p. 62
Deadlift Progression	p. 64
Suitcase Deadlift	p. 65
One-Leg Suitcase Deadlift	p. 66
Stiff-Legged One-Leg Deadlift	p. 68
Squat Progression	p. 70
Sumo Squat	p. 71
Goblet Squat	p. 72
Front Squat	p. 74
Floor Press	p. 75
Rows	p. 77
Slingshots	p. 78
Figure 8s	p. 79
Figure 8	p. 79
Figure 8 with a Tap	p. 80
Renegade Row	p. 82
Snatches	p. 83
Dead Snatch	p. 86
Hang Snatch	p. 88
Pendulum Snatch	p. 89
Alternating Cleans	p. 91
Two-Step Alternating Clean	p. 92
One-Step Alternating Clean	p. 93
Turkish Getups	p. 94
Half Getup	p. 96
Turkish Getup	p. 98
Getup Sit-Up	p. 101
Armbar	p. 102
Windmills	p. 103
Low Windmill	p. 104
Overhead Windmill	p. 105
Double Windmill	p. 106
Jerks	p. 107
One-Arm Jerk	p. 108
Appendix
WarnvUps	p. 112
Cool-Downs	p. 129
References	p. 137
Index	p. 138
Acknowledgments	p. 143
About the Author	p. 144
Table of Contents provided by Ingram. All Rights Reserved.

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The Ultimate Kettlebells Workbook The Revolutionary Program to Tone, Sculpt and Strengthen Your Whole Body

Summary

Author Biography

Table of Contents

Supplemental Materials