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KETTLEBELL MASTERY

DI SCOVER WHY KETTLEBELLS PROVI DE TWI CE THE RESULTS I N HALF THE TI ME!
Your Ultimate Weapon in Your Bodies Battle in the Fight
against Body Fat!
Or Your Secret Weapon to Mass Muscle Gains!
Written by: Robbie B

A KettlebellsWorkout.Net Production

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TABLE OF CONTENTS
INTRODUCTION ................................................................................... 3
FUNCTIONAL FITNESS AND NON FUNCTIONAL FITNESS ................... 4
WHAT EXACTLY KETTLEBELLS ARE ................................................... 5
A WEE BIT OF HISTORY ON KETTLEBELLS ......................................... 5
THE REAL MEAT IS WITH THE BENEFITS OF KETTLEBELL TRAINING
.............................................................................................................. 5
GENERAL PHYSICAL PREPAREDNESS (GPP) ...................................... 6
THE POSTERIOR KINETIC CHAIN ........................................................ 6
ONLY WHEN YOU CHOOSE THE RIGHT KETTLEBELL WILL YOU
EXPERIENCE THE BEST BENEFITS ....................................................... 7
WHAT KETTLEBELL SPORTS INVOLVE ............................................... 8
PREPARE YOURSELF TO AVOID THESE ROOKIE MISTAKES ............... 9
YOUR FUTURE FOUNDATIONAL KETTLEBELL EXERCISES ............... 11
1: Fat Burning Exercises and Workout Routine .............................................................. 11
2: Strength Building Exercises and Workout Program to Get Ripped............................ 13
Working the Exercises into a Complete Strength Training Kettlebells Workout ........... 16
SAFETY WITH KETTLEBELLS ............................................................. 17
THE FORECAST OF KETTLEBELLS ...................................................... 18
DISCLAIMER ....................................................................................... 21


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INTRODUCTION
Too many people tend to struggle on by, day after day, swallowing nutritional
supplements, and starving themselves of their favorite foods... when there's
absolutely no reason for it.
Thousands of years ago, do you think the cavemen would have been using rocks to
bench press weights at the break of dawn?
Heck no!
They had no reason to.
Why do you think the Paleo diet works so effectively? It's a lifestyle choice. Not a fad
diet choice.
The problem we have today is not the exercise. Olden days, people were more active.
Whether they attended a gym, worked out at home, or catered to the housework,
grocery shopping, or walked into work. Maybe even walked to the bus stop. Fact
is.They were active.
Take a look around you today and what do you see?
Obesity!
Everywhere, and its because society has literally ground to a halt. Cars traveling up
and down motorways, cabs taking us door to door, and even drive-thru fast food
stations, so we dont even need to go and order a meal.
Sometimes, driving isnt even required. Theres apps available to have fast food
express delivered to our doors.
And we question why health systems are crippling with approximately 63% of people
obese in the USA alone, let alone Europe?
Not that were to blame as a society. Its grubby corporations thats to blame. Shady
marketing tactics, despicable advertising, and to top it all, functional fitness has gone
right over our heads.
Raise your hand if you know the difference between functional fitness and non-
functional fitness?
If youre still with me stick around, because Ive more than a rant to say. Im hoping youll
learn a thing or two. Its not often I get to put my own special reports together after all.

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FUNCTIONAL FITNESS AND NON FUNCTIONAL FITNESS
Functional fitness is something that seems to be lost as
weve grown in modern day society. When you carry the
shopping from the store to the car, into the house, bend
down to load the fridge-freezer, stock the cupboards;
carry the baby up the stairs, or bend down in the
garden to do a bit of weeding.
Thats what functional fitness is. Exercises that you
would naturally do every day.
The same ones you can increase the amount of
replication through exercises that improves your
physical fitness.
The things we do every day that doesnt seem to count
as exercise.
People tend to think that if someone merely mentions being active in fitness, that they must
be a freak hitting the gym 5 days a week with a couple of days rest.
Sure, you can do that, but every gym has sophisticated machines that dont always cater to
functional fitness.
You can hit it hard, bench-pressing a 60lb barbell over your head without a struggle, and
then take your back out lifting a 15-litre tin of paint.
So much for the interest in staying physically active and working out.
Functional fitness is what you get with kettlebells!
Non-functional fitness is isolated motions. When you isolate individual muscle groups, such
as a wrist curl with a barbell to strengthen your forearm Thats isolated and targeted
strength training.
It doesnt involve compound movements and thats what you can do with
kettlebells. Build strength and benefit from cardiovascular activities that work
a range of muscles in the one exercise.
With just a few of the exercises combined into a workout routine, you can find yourself
doubling your results in half the time it would take to do the two types of motions in different
workouts.

Functional
Fitness
The ability to
perform normal
daily activities
around the house or
at work, without
undue fatigue.
So Google says ;)
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WHAT EXACTLY KETTLEBELLS ARE






Theres plenty of places paint a prettier picture by fancying their words about, but the above
are what a kettlebell is - pretty much in a nutshell.
Traditionally, they were made of cast iron, but nowadays, theyre made of all types of
materials. Vinyl coated, rubber coated, painted in pink, but Ive yet to see one with a bow on
top.
It doesnt really matter which type you go with, so long as its sturdy, and easy to grip.
Cheaper vinyl coated kettlebells though you might find youll need to wear exercise gloves
to get a firmer grip on the handle.
Youll hear plenty about Russian kettlebells, and thats because the training originated in
Russia.
A WEE BIT OF HISTORY ON KETTLEBELLS
Even though history is not my cuppa tea, Im going to include a bit on it here because I have
to admit, I was intrigued about how genius it seems.
They were actually at one point a staple for the Russian Military, and in particular the Special
Forces.
Thats as much as the history intrigued me. If youre interested in learning more about the
background on Kettlebells, Im fairly sure ye ole faithful Wikipedia will have sketchy details.
Like its a Girya, made of steel, or cast-iron? Resembles a cannon ball with a handle? Used
for ballistic exercise?
Knock yourself out - http://en.wikipedia.org/wiki/Kettlebell
THE REAL MEAT IS WITH THE BENEFITS OF KETTLEBELL
TRAINING
Up until now this reports probably getting a bit long-winded, so Im going to make it easier
to read and throw you a bone with a bulleted list of key benefits:
Increases your strength
Enhances your muscular endurance
Burns fat fast and effectively
Excellent for weight loss that stays off
Kettlebell

A large cast-iron ball-shaped
weight with a single handle on
top
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IMAGE COURTESY:
KETTLEBELLSCIENCE.COM
Adds on lean muscle mass
Enables you to get sexy abs
They're portable (if you want to show your abs off and work out down the park)
You don't need no gym
And - You get to practice your hip thrusts for use elsewhere (what did you think
I meant)
In much the same way as CrossFit took the global fitness arena by storm, the kettlebell has
gained pace in popularity for the same core reason.
GENERAL PHYSICAL PREPAREDNESS (GPP)
Its the art of exercise that you use to build your core. Without strength in your core, youre
unfit. Theres no two ways about it.
GPP conditions your body to be able to work. It strengthens your joints, and prevents
injuries. Its why even seniors are able to use low intensity kettlebell workouts, and report
back to physicians an actual decrease in back and joint pain.
Feel free to check out a study report at http://www.ncbi.nlm.nih.gov/pubmed/21107513
THE POSTERIOR KINETIC CHAIN
Thats what it is that strengthens your back muscles. Its
human anatomy. Many an exercise can work your chest,
abs, and quads but with kettlebell training, you get a
double whammy, because they promote co-ordination
and improve the back region too.
The posterior kinetic chain runs right up your entire back
and make up the most important part of the bodies
anatomy, consisting of ligaments, tendons and muscles.
It spans your lower back, the buttocks, hamstrings and
calve muscles, and all the other areas you can see in the
image opposite.
Working all those muscles reduces pain in the lower
back, corrects imbalances, and poor posture, which is
part of the reason why the report cited earlier indicates
those who trained with kettlebells reported a reduction to
their back pain.
In addition to that, kettlebell training benefits are
believed to also:
Strengthen the Gluteal Muscles
Promote flexibility in the hips
Strengthen your back
Support healthy joints (arthritis prevention)
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ONLY WHEN YOU CHOOSE THE RIGHT KETTLEBELL WILL
YOU EXPERIENCE THE BEST BENEFITS
Quite a few years back, shopping for kettlebells was fairly straightforward. Like everything
else that gains momentum though, it catches onto other manufacturers. Before you know
you it, youre inundated with choices for different sizes of kettlebells, styles, coatings,
complete kettlebell sets, and a lot of trial and error, along with expense until you find a
kettlebell youre comfortable with.
If you stick it out long enough to find one anyway.
Heres a simplified approach to getting things right. Regardless how strong you think you
are. Youll never know what you can lift if you compare barbells, and dumbbell weights,
because theyre no comparison to the exercises done with kettlebells.
These work with a fast pace, powerful thrusts and a lot of movement. Nothing youll have
done with any other equipment.
So
Ladies Weight recommendation to get started No higher than 8KG, which is
around 18lb
Gents Pride aside and start with a 16KG bell, which is around 35lb
Despite what you may read elsewhere, you can start with just the one kettlebell. But, its
always nice to have options, and eventually you will find yourself scaling up to a heavier
weight. Emphasis on eventually, especially if youre using the workout routine included for
strength training.
If you have the funds to invest and want to get your equipment in the one go, complete
kettlebell sets are available.
If youre going with sets, go with the same above weight recommendations as your minimum
weight, and the sets will include the following
Ladies 8, 12 and 16KG
Gents 16, 20 and 24KG
Once you make the decision on a single bell to start with, or a set, its then the dilemma of
finding a quality brand. Theres tons of lousy manufacturers, and only a few of the certified
trainers have trust with a small selection of them.
Heres a list of four recommended kettlebell manufacturers
Dragon Door DragonDoor.com
Life Line LifeLineUSA.com
Ader AderKettlebells.com
Apollo - apolloathletics.com
Dragon Door offer Russian Standard Kettlebells trusted by the pros, including those
participating in the kettlebell sports.
There is such a thing as kettlebell sports
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WHAT KETTLEBELL SPORTS INVOLVE
In the true spirit of sport, youll be pushing yourself to the
limit in competitions. Theyre held all over the world.
Ever since our ancestors wandered the earth, theres been
competitiveness between us all.
Its human instinct and for some people, competitions
and any sport really brings out the best of our motivation
to push ourselves to the limits.
That is what youll be doing if you ever get to a stage of
competing.
The biathlon will see kettlebell lifters perform ten-minute
sets of kettlebell jerks, followed by a further ten
excruciating minutes of kettlebell snatches.
In the long cycle event, lifters will do ten minutes of
kettlebell jerks.
1-pood kettlebells are the minimum requirement for competition bells, and thats equal to
16KG. Others are 1.5-pood (24KG) and a 2-pood bell weighing 32K.
All competition kettlebells are required to be similar in size with identifying colors of yellow,
green and red.
Some kettlebell federations include:
International Union of Kettlebell Lifting (IUKL)
All-Russia Kettlebell Lifting Federation (part of the IUKL)
International Girya Sport Federation (IGSF)
World Kettlebell Club in the USA
If youre the type of person motivated by competitions, youll find a sport to challenge you
with kettlebell lifting.
Thats neither here nor there though, if you dont master the art of the most efficient
kettlebell exercises. These can take you years to perfect, and even when you think you have it
down to a tee, you may still find your form slackens when you push yourself into exhaustion
territory.
To get into training with kettlebells, you need to learn the basics first. The basics are
designed to be simple, and you will find thats what makes them appealing.
Because of the simplicity of the exercising you do, many a person whos only just begun to
use them, can find themselves sweating extensively, burning tons of calories in sometimes
half the time it would take with any other piece of fitness equipment.
When you look at a kettlebell, they look so innocent, and maybe a bit like a pretend weight
lifting tool. They disguise their real authentic power well, and you can be caught off guard.

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PREPARE YOURSELF TO AVOID THESE ROOKIE MISTAKES
Despite widespread myths that you can blast the fat, get rid of cellulite and the likes
kettlebells are not thigh masters or abdominal crunchers. Theyre training aids that you have
to master the motions to take charge of your thighs and abs.
Absolute beginners can start at any stage without risk, but it is advised to at least consult
with a trainer who knows how to teach the motions of kettlebells safely, and let you know
about the form you need, the stances to start in and maintain, and to acknowledge when your
form is slipping.
Consultations can be expensive and many people are visual learners. If I were a betting guy,
Id wager that youd turn to YouTube videos to see how the exercises are done.
Theres a ton of videos on there, and some are excellent, but theres thousands that are not
so, and even some that are downright dangerous with wannabe personal trainers, teaching
the form catastrophically wrong. Even celebrity trainers find themselves being slaughtered in
the comments on YouTube for getting the form wrong.
If you are going to go down that route, then be sure and check the about page of the person
teaching the techniques for each exercise. Theres a link to each directly below every
YouTube video.
Try to find someone who holds a certificate in kettlebell training.
Heres a list of certifications to look for in instructors:
RKC Russian Kettlebell Challenge Certification
HKC Hardstyle Kettlebell Certification
IKFF CKT Level 1 International Kettlebell and Fitness Federation
IKFF CKT Level 2 CKT represents someone being a Certified Kettlebell
Teacher
IKFF CMS represents a trainer who is trained to be a Certified Movement
Specialist
For those who intend to work out at home, you may find DVDs more suitable.
The top seven performers include:
1. kettlebell Kickboxing
TM

2. Zcut Power Strength Series
3. SKOGG System Kettlebell Workout
4. Iron Core Kettlebell
5. No More Trouble Zones by Jillian Michaels
6. Amy Bento has the Absolute Beginners Guide to Kettlebells
7. And Denise Austin with Sculpt and Burn Body Blitz
If youre more for working out at home with DVD instructions, more information on the list
of DVDs above can be found at KettlebellsWorkout.net here.
There are workouts included within this report, which will get you started, but as I say, if
youre a visual learner, they probably wont be best. Although there are diagrams included.
All that being said, its not as dangerous as some places make it out to be. In most cases, its
common sense but to make sure youre getting the best of the benefits, you should get the
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basics right and avoid the rookie mistakes that can set you back quite a bit in terms of
training.
One wrong move, and there is a risk of a sprain. Especially if youre going to be doing the
overhead press, as thats the one kettlebells exercise that will cause a rotator cuff injury. You
will know when youve given yourself one of those injuries. PAINFUL!
Ever had that pain in your shoulder that you couldnt bear to lie on that side of your body
when you go to bed?
Thats your shoulder muscles, and sports injuries are notorious for causing damage to the
rotator cuff.
Note the following points on safety first, and then well get down to the meat of the kettlebell
exercises, designed to get results.
1) Worth repeating Do not go heavy on resistance
Earlier it was mentioned about the weight recommendations for those starting with
kettlebells. Its repeated here because it is among the worst a beginner can do. When it does
happen, discouragement is sure to follow.
Next thing, the kettlebells put into storage and becomes nothing more than a heavy ball with
a handle, stuck in a corner of a cupboard and left to gather dust. It may as well become a
doorstop, for all the use it will be.
2) Do not isolate muscle groups
Kettlebell training is designed to be fast-paced. Its why theres a handle on it, and lifting
gloves available if you feel more comfortable with them.
Call it ballistic, fast-paced, compound movements or anything you feel resembles fast
movement of multiple muscles, and thats the pace to use with kettlebells.
Not isolated motions as those will halt your progress, leave you disheartened, and lacking
results.
Tweak your exercises to improve your forearms with a barbell for the wrist curl
Focus on your chest only by doing dumbbell flyes
Butdo not try any muscle isolation with a kettlebell (or 2), unless youre hell bent on
getting a joint injury.
Because kettlebells workouts are ballistic in nature, youre able to target multiple muscles in
any variation of exercises. Every single one will target more than the one muscle group.
Kettlebells are so effective at enhancing your strength endurance, and adding power to every
area of your body because youre working out multiple muscle groups at a time.
The trickiest part is letting go control of your arms, and letting your body control the
kettlebell. In essence, you need to let the kettlebell become an extension of your arm.
Something thats just along for the ride.
Getting used to that does not come easily, which brings us to the next point
3) Over emphasizing the exercises with your arms Resist the urge
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The power to move the kettlebell around will come from your shoulders, core, quads and
hips, all working together harmoniously to power the kettlebell movements.
Lifting with your arms can cause your back to arch and runs the risk of injury. An injury for
nothing too, because youd lose much of the power coming from the other four muscle
groups involved in the lift, and placing all that emphasis on the arms, winding up overdoing
it and causing injury.
4) Dont argue with simplicity
We all do it from time to time, and especially when trying something new. Its too simple.
Cant possibly get results from something this simple?
Yes you can, and kettlebells are even simpler. You only have to stick to what works, and see
it through with persistence.
Results will come.
It takes consistency and a focus on your form to ensure youre doing the techniques right.
When you first start its going to feel awkward as its a totally different style of training.
Itll knock you out of your comfort zone, and your body wont be expecting to be burning as
many calories.
Dont be fooled thinking a few weeks and youll have it mastered. At the beginner stages,
your only goal is to build your foundations with the kettlebell. Itll be your workout buddy.
Respect the basics and those are to follow and will form the foundation of your future with
the kettlebell and help you win the battle with body fat, firm, tone, and sculpt your body, or
get sick ripped abs, and get the slender physique that no other form of exercising is capable
of delivering so fast.
YOUR FUTURE FOUNDATIONAL KETTLEBELL EXERCISES
There are a ton of variations of exercises with kettlebells, but theres only very few to master
and you will see the results by using.
Whether youre looking to burn fat and focus your exercises on body sculpting, or want to get
ripped abs and pack on lean muscle at an absorbent rate, youll find a complete body
workout in this section that will get you results and fast
1: FAT BURNING EXERCISES AND WORKOUT ROUTINE
For those who want to shed fat fast, you only need the two exercises.
The Kettlebell Swing
The kettlebell Front Squat
Theres two versions of the kettlebell swing. One handed and two handed. Beginners should
always start with the two handed swing because its obviously easier to perform but it does
not lessen the benefits you achieve.
It makes your goals easier to achieve as it works just as effectively as the one-handed
kettlebell swing.
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The five steps involved in the two-handed kettlebell swing are:
1) Stand with your feet slightly apart and the kettlebell in between your
feet
2) Keep your back straight as you arch forward to lift the kettlebell.
When lifting it, place both hands in the centre of the handle, with
your palms down and keep your arms at the front of your body. The
bell will hang between your legs, because its going to be swung
between them.
3) Before you go in for the swing, bend at the knees, thrusting your
hips behind you as though youre getting into a squat position.
Below the knee should be straight, with above the knee being
pushed back.
4) To get the swing movement going, thrust your hips forward, pushing
from the heel of your foot and engage your hips and core to get the
power into the swing. Its your hips and glutes that should provide
the power. Thats the correct form. Your arms are only there for the
ride by holding the kettlebell. Its your lower body that will power
the motion. Use that power to swing the kettlebell up to shoulder
height.
5) Let the kettlebell lower back down again, swinging between your legs and repeat that
motion using steps three and four above.







The Kettlebell Front Squat instructions
1) For this exercise, instead of gripping the
handle near the centre, the grip will be at
either side of the handles. Your feet should
be slightly apart, straight back in a
comfortable standing position
2) Lower your body into a squatting positing
and push your knees out as you go into a
squat until your elbows come in contact
with the knee
3) Once lowered into a squatting position, it
helps to keep your gaze fixed straight
ahead of you to maintain a straight back
and pause in the squat position.
4) As you pause, keep your head out, back
straight and head facing the front
throughout.
For beginners,
12 15 reps
are advised to
get started but
if you struggle,
work your
body up to
that level.
Dont force
through it if
you cant
manage as you
will lose the
proper form.

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5) Push from the heels to power your body back to the standing position, with the
kettlebell at chest level.
The above two exercises can torch fat once you reach the stage of combining them into this
level of workout.
1) 25 reps of the two handed kettlebell swing
2) 2 minute rest
3) Followed up with 25 reps of the kettlebell squat
4) Rest for 4 minutes
The above from steps 1 to 3 are one set in your workout. Ideally you want to repeat that set
three times giving you maximum calorie burning that will torch body fat.
As you progress with your sets, before you go upping the resistance level, you can push your
reps within each set up to 50 reps.
With high repetition of exercises with kettlebells, youll find it to supercharge your bodies
metabolic rate and give you extreme cardiovascular benefits. Just be careful you dont overdo
it. Just to be sure you dont do that, limit that routine to only twice per week, with two days
exercise rest between the workouts.
2: STRENGTH BUILDING EXERCISES AND WORKOUT PROGRAM TO
GET RIPPED
Theres a myriad of kettlebell exercises that can and are used to pack on bulk muscle. In fact,
certified kettlebell trainers are able to mix and match a blend of different exercises, and can
tailor their workout routines to meet whatever objectives you set your goals to reach.
Such measures arent required though, as there are some tried, tested, and continually prove
their effectiveness in achieving muscle gains.
To keep it simple, this workout coming up is designed to do just that, and it only contains six
different exercises, or for complete beginners itll be five, as the Overhead Press should be
skipped, until you can do the Kettlebell Clean.
The exercises included for a strength training workout are:
Kettlebell Swing
Kettlebell Push Up with row
Kettlebell Clean
Overhead Press (not suitable for beginners)
Kettlebell Front Squats
Kettlebell Russian Twist
Use section one above for instructions on the kettlebell swing and the kettlebell front squats.
Those are sometimes referred to as a goblet squat, but both are the same exercises.
The kettlebell clean and the overhead Press are two separate exercises. As you progress
through your training, and become proficient with the Kettlebell Clean, the Overhead Press
can then be combined to be performed as the clean and press, done in one fluid motion.
All instructions are provided below, starting with
The Kettlebell Push up with row
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1) Put yourself into the traditional push up position. Place one hand on the floor, with
the other on the handle of the kettlebell.
2) Perform a usual push up and hold your body when you reach the top
3) Squeeze your shoulder blades together, and lift your elbow until its around 15cm
above shoulder level and pull the kettlebell up until it reaches chest level.
4) Repeat for up to ten reps








The Kettlebell Clean (Overhead Press optional)
The kettlebell clean can be tricky to master, as it really needs to be done clean, or it can run a
higher risk of injury.
If you notice in the last image (#4) below, the bell is resting on the arm. This is known as the
racked position and until you can get into that position without slamming the kettlebell
around, the overhead press should not be attempted.
Here are the step-by-steps for the kettlebell clean
1) Starting with your back straight and the kettlebell between your legs, proceed to pick
the bell up with one arm.
2) Keep your back straight and your knees bent as you lift the kettlebell
3) Push the power from the heel of your foot and thrust from the hips, to drive your
body up to the third position, where youll have the kettlebell at the front of your
body, and your elbow slightly bent
4) The last position is to lift the kettlebell from the middle of your body, up to shoulder
height, when youll flip it over.
When you reach the last stage of the clean, youll find it much easier and safer keep the
kettlebell as close to your body as possible. It helps to remember to move your elbow under
the kettlebell, rather than try to bring the kettlebell up and over. If you try the up and over
technique, youre more likely to find the bell slamming into your arm when you reach the
racked position.
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Optional Overhead Press
For those who are at a more advanced level, and have mastered the kettlebell clean, you can
then combine the overhead press into the same exercise. This is called the Kettlebell Clean
and Press.
The way you do it is to take a moments pause when you reach the racked position,(#4
above) with your elbow as tight to your body as possible.
From the racked position, after the pause, youd then move your arm directly overhead as if
to use an upwards punching motion.
Pausing again when your arm is fully outstretched overhead, youd then pull the bell back
down toward the racked position.
Maintaining control throughout is crucial. The kettlebell should never be allowed to drop
from the outstretched overhead position.
Pull it down to racked position, controlling your arm as you do, pausing again at the racked
position, before lowering the bell back to position #3 in the diagram above, with the
kettlebell just below hip level, and then repeating the process for 10 reps.
Kettlebell Russian Twist
The Russian Twist is designed to strengthen your back and work your abs. A much more
powerful exercise than any amount of ab crunches will get you.
And those machines you see on late night/super early morning TV, with presenters
demonstrating six pack abs, that they claim they got by using some silly rocker machine.
Forget those. This exercise gets those results.
Heres the steps to master the Kettlebell Russian Twist
1. Sit on the floor with your feet flat, and your knees bent. Your legs should be roughly
hip distance apart. Not together.
2. Gripping the kettlebell by the sides of the handle, hold the kettlebell to your chest and
then lean back to a 45
o
angle
Page 16
3. Twist your torso from side to side and let the kettlebell move across your body as you
do
4. Repeat that process for ten reps to complete one set

WORKING THE EXERCISES INTO A COMPLETE STRENGTH TRAINING
KETTLEBELLS WORKOUT
1. Start with the kettlebell swings, doing 15 reps
2. Rest for 1 minute
3. Continue with ten reps of the kettlebell Pushups with Row
4. Rest for 1 minute
5. Move into the Kettlebell Clean for 10 reps. Do not try to incorporate the kettlebell
overhead press until you can maintain proper form for ten reps of the clean itself.
Once you reach the stage of being able to blend the two exercises into the one swift
movement, try for 10 reps of clean and press, but never overdo it
6. Rest for 1 minute
7. Do 15 reps of the kettlebell Front Squat (Goblet Squat)
8. Rest for 1 minute
9. Finish off the set with 15 reps of the Russian Twist
10. Take 2 minutes rest and repeat the above exercises for a second set, and then again to
complete three sets.
The above can seem like a killer kettlebell workout but after a while of doing them, a couple
of times a week, they will get easier, but so that you never find them too easy, you can always
change things up.
The first four exercises, (swing, pushup with row, KB clean, and front squat) all have one
minute rest periods between them. You can lower that by 15-second increments, making the
workout more intensive.
Its better to take less rest periods and push your muscles that way, before you push on hard
style and try to work in the OH press into the clean. The more strength and stamina you
have, the better youll be able to maintain form throughout the workout routine.
With the amount of variations of kettlebells exercises there are for muscle gains, you can
easily adapt the routine with an additional exercise to bring it up to a total of six exercises
per set, repeating three times, with thirty second intervals.
Page 17
Until you can do that without finding it too much of a challenge, do not try to up your
resistance level.
The above workout does not have to be completed. If you find it difficult at any stage
STOP!
Never risk injury due to poor form to push through and complete a set. If you can work with
a trainer partner, then that would be more beneficial as someone else would be able to
monitor your form throughout the exercises.
SAFETY WITH KETTLEBELLS
Regardless which type of exercise activity you do, theres always a lingering risk that youll
wind up with a sports injury of some sort. With kettlebells, youve added risk than other
types of activities, because theyre designed to be moved at a fast pace. One wrong slip of the
wrist and the bell comes tumbling down.
Not so good times!
To be sure youre safe when youre working out with kettlebells, the following are best to
keep in mind.
1) Your Mantra throughout Im in control of this
When you first start with the kettlebell, it will feel weird. You are holding the bell with your
hands, and your body is powering the moves, when youd think its your arms.
You cannot start to think that its the kettlebell thats controlling how you move your body.
Remember its your body controlling the moves and not vice versa. It may seem silly but that
lack of confidence in how you handle the kettlebell can make a huge difference to how you
maintain your form throughout each exercise.
2) Maintain a High Level of Focus on the Exercise Youre Doing
Focus is critical with these exercises. You need to focus on your form in order to prevent
yourself slacking and injuring your back or shoulder muscles.
3) Make the Space to Move Around
Theres two high risk elements relating to your workout space. If youre working in groups, or
with a partner, you need to be sure theres a safe working distance between everyone to allow
room for swings to take place.
If youre working out on your own, you need to be sure theres no objects around you that
will restrict your movements.
Whatever environment youre working out in, have adequate room around you. Never
compete with space. Sooner or later youll wind up with a sore foot if you do.
4) Protect Your Wrists
A super fragile part of your body are your wrists, and theyre highly involved in handling a
kettlebell. Especially the Kettlebell Clean exercise.
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Over extending your wrists during the exercise can lead to a sprain. If you find that you
struggle with wrist control, then a wristband can help by providing additional support during
the exercises.
5) Always Warm Up First
A few light stretches, a set of ten pushups, and a few minutes of jumping jacks for cardio will
get your body ready for the exercises that youre about to do. Jumping the gun is one sure
fire way to pull a muscle half way through your workout.
6) Dont Try to Correct Your Form During an Exercise
One of the biggest mistakes that can lead to an injury is to realize midway through an
exercise that youve slackened out of form and quit in the heat of the moment. That happens
quite a bit when muscles begin to tire.
The worst thing you can do is stop the exercise before the rep is finished. The kettlebell
always needs to be lowered to the ground safely.
When you break form, complete the one rep that youre on, lower the kettlebell down safely
and take a break. Resume only when you feel you can maintain proper form and again when
you do start, remember never to break out of a repetition midway through any exercise until
the rep is completed.
Commit to every repetition you do. If you dont feel you can commit then youre best not to
start it. Fatigue can be dangerous.
THE FORECAST OF KETTLEBELLS
The graph pictured above is the past to present trends chart for kettlebells. Theres bound to
be someone reading this report, (maybe many), thinking that this is just some other fad
thats going to fade overtime.
The popularity began in Russia, spreading over to the USA, and now is gaining momentum
across Europe.
The trends only set to continue because kettlebells are here to stay.
To make sure that statement was true, I took out my Mystic Meg crystal ball and heres what
I found
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The designers are at work, catering to all sorts of designs for the fitness enthusiasts to add
their own personal touch to their exercise equipment.
That said, I cant ever see the International Union of Kettlebell Lifting having any of the
above used in competitions.
The point is that kettlebells are certainly not a fad workout. Theyve been around for years,
and with a growing number of people taking up professional training, and learning about the
human anatomy, the kettlebell exercises are continually being grown.
Because theyre easier to move around during exercise than barbells, or dumbbells, theres
not much in the way of the limitations.
Maneuverability is there, range of exercises are there, portability is there, and theyre already
a part of nearly every major gym facility. Whether they employ a certified kettlebells
instructor or not.
There are some reports citing major gyms that do employ certified kettlebell instructors that
the bells are not to be used until members are trained in the safe practices of kettlebells.
Add to that the fact that theres an increasing number of scientific studies continually being
conducted into how effective kettlebell training really is relating to back pain, prevention of
arthritis, the effects on blood circulation, heart health etc. will play a part in more people
taking up kettlebell training.
To cater to popularity, a growing number of manufacturers are beginning to produce
kettlebells at lower cost, making the exercises accessible to the masses is sure to aspire more
main stream people into trying it out.
Just starting with a cheaper kettlebell is a good way to go to try it out. A 15lb kettlebell, vinyl
coated sometimes costs as little as $16 bucks. Not to shabby to try something new. Certainly
beats shelling out over a hundred to find that its not for you.
Whichever option to go with, theres certainly no doubt about it Youll be mastering a
workout routine thatll work effectively into yonder years. Maybe not as fast paced as youre
able to manage just now, but theres certainly going to be different exercises you can work
with, regardless of age.
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The popularity may decrease in terms of the hype surrounding kettlebells workouts, but
there will always be manufacturers around to supply them, and probably some excellent
trainers to teach using them too.
Strong First and Dragon Door for sure are not going anywhere anytime soon. If youre going
to invest your time to learn any workout routine, kettlebells are certainly a worthy
investment.
They may not be everyones style of training, but for the most part, theyre enjoyable
exercises, because they can be varied, with a mixture of different exercise routines,
preventing you getting bored and switching to something else completely different.
If theres one thing that puts people off exercise, it has to be through sheer boredom of the
same boring routines. Kettlebell users benefit further from the variation, and because youre
having to remember the moves, it could be said that it can work your mental health too.
Not that Im saying it does as I aint a brain surgeon, but I would guess that with it assisting
in strength, cardio, balance and co-ordination that it has to have some effect on the mind
too.
Who knows?
What I do know is this
The information youve just soaked up is of no use stuck on your hard drive , and yes I do
recommend that you right click, and save target as. Heck, even pass it around if you feel you
know someone benefit from reading it. Just do not sell it. (because I never sold it to you).
Put it to use anyways, invest in a kettlebell, spend 15 20 minutes exercising with it using
the exercise section that fits in with your personal fitness goals.
Of course, dont forget the safety first section before you go swinging the kettlebell.
Heres to your success in reaching your personal fitness goals.
Robbie
Connect on G+
Any questions, Im reachable on admin@kettlebellsworkout.net
And to stay up to date on my latest goings on, and receive supplementary info, drop by the
blog at http://www.kettlebellsworkout.net/blog. Theres a whole host of information and
additional exercises available there too.
PS If theres anything you feel thats fell short of your expectations within this report, drop
me a line on the above email address and Ill get onto revising the information if necessary.
Thanks

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