The Ultlmate Kettlebell Gulde
41 EXERCISES FULLY ILWSTRATED • MUSCLE GROUP ILLUSTRATIONS
SAMPLE WORKOUTS
1. Table of Contents
1.
Table of Contents................................................................................................................ 2
2.
lntr oduction ........................................................................................................................4
2.1.
History and Background of Kettlebells........................................................................ 4
2.2.
Benefits of Kettlebells ................................................................................................. 4
2.3.
Caut ion ........................................................................................................................4
2.4.
Suggested Kettlebell Weights ..................................................................................... 5
2.5.
Stretching and Warm -up ............................................................................................. 5
2.6.
How to use this Guide ................................................................................................. 5
3.
Two Handed Kettle bell SWing ............................................................................................. 6
4.
One Handed Kettlebell Swing ............................................................................................. 7
5.
Two-Arm Kettlebell Row..................................................................................................... 9
6.
Kettlebell Figure Eight ......................................................................................................10
7.
Kettlebell HighPull ...........................................................................................................11
8.
Kettlebell overhead Lunge ............................................................................................... 12
9.
Kettlebell Russian Twist.. ..................................................................................................13
10.
Kettlebell Windmill .......................................................................................................14
11.
One-Arm Kettlebell Floor Press .................................................................................... 15
12.
Side-Step Kettlebell Swing ............................................................................................ 16
13.
Kettlebell Deadlift .........................................................................................................17
14.
Kettlebell Oean ............................................................................................................. 18
15.
Two-Arm Kettlebell M ilitary Press ................................................................................ 19
16.
One Arm Kettlebell Split Jerk ........................................................................................ 20
17.
One Arm Kettlebell Snatch ............................................................................................ 21
18.
Kettlebell Power Plank w it h Row (Renegade Row) ...................................................... 23
19.
Kettlebell Push-Up w ith Row ........................................................................................ 24
20.
Alternating Kettlebell Press .......................................................................................... 25
21.
Double Kettlebell Windmill ........................................................................................... 26
22.
Goblet Squat/Front Squat ............................................................................................. 28
23.
Kettlebell Pistol Squat ................................................................................................... 29
24.
Kettle bell Thruster ........................................................................................................ 30
25.
Kettlebell Turkish Get-Up (Lunge Style) ........................................................................ 31
Page 12
26.
Kettlebell Turkish Get-Up (Squat-Style) ........................................................................ 33
27.
Kettlebell Leg-over Floor Press..................................................................................... 35
28.
Kettlebell Lunge Pass-Through ..................................................................................... 36
29.
Kettle bell One-Arm Row ............................................................................................... 3 7
30.
One-Arm Overhead Kettlebell Squat ............................................................................ 38
31.
One·Arm Snatch to Press .............................................................................................. 40
32.
Kettlebell Alternating Snatches .................................................................................... 41
33.
Kettlebell Burpee to Squat Press .................................................................................. 42
34.
Kettlebell overhead Reverse Lunge .............................................................................. 44
35.
Kettlebell Woodman's Chop ......................................................................................... 46
36.
Kettlebell Standing Side-Crunch ................................................................................... 47
37.
Kettlebell One-Leg Oeadlift ........................................................................................... 48
38.
Kettlebell Halo ............................................................................................................... 49
39.
Kettlebell Starfish Reach ............................................................................................... 50
40.
Kettlebell Get-Up Plank................................................................................................. 51
41.
Kettlebell Single-Arm Front Squat ................................................................................ 52
42.
Kettlebell Rotating Lunge.............................................................................................. 53
43.
Kettlebell Around t he World ......................................................................................... 54
44.
Example Workouts ........................................................................................................ 56
44.1.
Order of Exercises .................................................................................................. 56
44.2.
Number of ( .ircuits per Workout and Rests .......................................................... 56
44.3.
Repetitions and Time Taken .................................................................................. 56
45.
Beginner Level Workout ............................................................................................... 57
46.
Intermediate Level Workout......................................................................................... 58
47.
Advanced Level Workout .............................................................................................. 59
Page 13
2. Introduction
2.1.
History and Background of Kettlebells
Kettlebells were first used for physical conditioning in 18th century Russia, w here they are
called n<pR (girya), and wer e employed by the Soviet Red A rmy in the 20th cent ury a.s part
of str ength and conditioning programs. Kettlebell programs were popularised in the USA
ar ound the beginning of the C21st by Pavel Tsatsouline, w ho also developed the first
certification progr am for kettlebells.
2.2.
Benefits of Kettlebells
Kettlebells differ from conventional dumbbells by virt ue of the fact that t heir weight is
located some distance underneath t he ha ndle, which is a lso t hicker t han that of most
dumbbells. Asa result, kettlebells are more difficult to move around and g rip. This increased
difficulty stimulates more muscle activity contributing to incr ea.sed burning of calories
during resistance exer cise. Kettlebells lend t hemselves more r eadily than dumbbells or
bar bells to exer cises involving swinging and ballistic movements, and therefor e a gr eater
number of muscle ar eas ca n be worked w ithin t he one exercise (compound exercise as
opposed t o isolation).
There a re many exercises using kettlebells w hich ar e suita ble for people w ith varying levels
of experience and skill. This catalogue of kettlebell exercises provides a range of exer cises
for beginner s, inter mediate and advanced students.
2.3.
Caution
Because kettle bell exercises differ consider ably fr om other r esistance and weight-bearing
exercises for reasons outlined above, ea re should be taken by those beginning a program
involving them.
A qualified per sonal t rainer or fitness cla.ss instructor w ho ha.s experience w ith (and, ideally,
certification with) kettlebells should demonstrate and monitor appropriate exercises for the
beginner.
Those w ho ar e accustomed to tr aining w ith heavier weights, such a.s used in hypert rophy
progr ams, should bea r in mind that the va.st majority of kettlebell exer cises ar e com pound
r ather than isolating in nature, and often involve explosive movement. Therefore a lighter
weight of kettle bell should be selected to begin with, and heavier kettlebells should not be
used until perfect for m is achieved w ith the lighter ones.
Anyone w it h back and shoulder problems, or a weak core, should consult a physician or
appropriately qualified medical practit ioner before commencing an exercise program
involving kettlebells.
P age l 4
When exercising w ith kettlebells, a clear working space of around 3m or 9 ft is idea l.
2.4.
Suggested Kettlebell Weights
Current Strength
Aver age Female
Strong Female
Aver age Mal e
StronR Ma le
Very Strong Male
2.5.
Starting Weight
181b / 8kg
261b / 12kg
3Slb / 16kg
441b / 20l:e
53lb / 241••
Suggested Set of Kettlebells
1 21b, 261b, 3Slb / 8kg, 12kg, 16kg
261b, 3Slb, 441b / 1 2kg, 16kg, 20kg
3Slb, 441b, 531b / 16kg, 20kg, 24kg
441b, 531b, 701b / 20kg, 241:e 32k•
53lb, 701b, 88lb / 24kg, 321.• 40kg
Stretching and Warm-up
Kettlebell exercises place gr eat demands on j oint flexibility and str ength as well a.s
coor dination. Therefor e war m-ups for kettlebell routines should include specific stretches
and engagement of all j oints: wrists, elbows, shoulders, hips, knees and ankles. These
stretches should be made up of a combination of static str etches (up to 2 minute holds),
" ballistic" stretches (a number of r epetitions moving in and out of end ranges, e,g. lateral
straight punches) and coor dination exercises which integr ate lower and upper body
movements (e.g. jumping jacks)
2.6.
How to use this Guide
On t he following pages you w ill find descriptions for 41 varied kettlebell exer cises. You can
mix and match t hese to devise your own routines, use t hem a.s refer ence for routines from
your tr ainer or you can try out our sample workouts w hich start on page 56.
Page I S
3. Two Handed Kettlebell Swing
Skill Level: Beginner
3.1.
Main Muscle Groups Worked
.,, Lower Back
Middle Back
Trapezlus
.,,
Latissimus Dorsl
Shoulders
3.2.
Biceps
Triceps
Forearms
Abdominals
Obliques
Chest
.,,
.,,
.,,
Adductors
Quadriceps
Calves
Gluteus Maximus
Hips
Hamstrings
Exercise Steps
1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.
2. Hold kettlebell w it h both hands, palms down, arms in front of body.
3. Bend knees slightly and thrust hips back, a.s for a squat, but don' t go down a.s far.
4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell
forwar ds and to shoulder height, engaging hips and glutes all t he time. The hips and
g lutes, r ather than t he arms, should be driving the kettlebell forwar d.
S. Lower kettlebell back down between legs and r epeat swinging motion for 12 -15
repetitions, or according to your particular program and weight of kettlebell.
Page 16
4. One Handed Kettlebell Swing
Skill Level: Beginner·lnter medi ate
4.1.
Main Muscle Groups Worked
.,, Lower Back
Middle Back
Trapezius
Latisslmus Dorsi
.,, Shoulders
Biceps
Triceps
Forearms
Abdominals
Obliques
Chest
4.2.
Adductors
Quadriceps
.,,
.,,
.,,
Calves
Gluteus Maxlmus
Hips
Hamstrings
Exercise Steps
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1. Stand in spine-neutr al position w ith feet slight ly more t han shoulder-width apart .
2. Hold kettlebell w ith one hand, palm down and arms in front of body.
3. Bend knees slight ly and thrust hips back, a.s for a squat, but don' t go down a.s far .
4. Maintaining a fluid motion, dr ive hips forward explosively while swinging the kettlebell
forwar ds w it h one hand to shoulder height, engaging hips and glutes all the t ime. Swing
t he other arm out at t he same time to maintain your balance and help drive momentum.
The hips and glutes, r ather than your arm, should be dr iving the kettlebell forward.
S. Take kettlebell in your other hand after swinging it back between your legs and swing it
out aga in, focussing on t he hip thrust to power it out.
P age l 7
6. Repeat swinging motion for 12-1 5 repetit ions per side, or according to your part icular
program and weight of kettlebell.
Page I S
5. Two·Ann Kettlebell Row
Skill Level: Beginner·lntermediate
5.1.
Main Muscle Groups Worked
Lower Back
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Middle Back
Trapezius
Latisslmus Dorsi
Shoulders
5.2.
Biceps
Triceps
Adductors
Forearms
Calves
Gluteus Maxlmus
Abdominals
Obliques
Chest
Quadriceps
Hips
Hamstrings
Exercise Steps
•
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1. Take two kettlebells and place them in front of your feet.
2. Bend knees slightly.
3. Bend over to pick up the kettlebells while maintaining spine neutral position.
4. Pull kettlebells towardsyour stomach maintaining spine·neutral position (back straight,
chest out) and keeping your elbows tucked in.
S. Lower kettlebells and repeat for 8·10 repetitions.
Page l 9
6. Kettlebell Figure Eight
Skill Level: Intermediate
6.1.
Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Biceps
Triceps
Forearms
.,,
Latisslmus Dorsi
Abdominals
.,, Shoulders
Obliques
Chest
6.2.
Adductors
Quadriceps
Calves
Gluteus Maxlmus
.,, Hips
Hamstrings
Exercise Steps
•
1. Begin w ith legs a little more than shoulder or hip width apart with the kettlebell on the
floor in front of you.
2. Bend knees and lower yourself down to a quarter·squat position, ma intaining spine
neutrality.
3. Take the kettlebell in yourright hand, swing it outside your right leg and thread it
t hrough your legs.
4. Take the kettlebell from your right hand w ith your left hand, swing it outside your left
leg and t hread itthrough your legs aga in.
S. Repeat for 12·15 repetitions.
Page I 10
7. Kettlebell High Pull
Skill Level: Intermediate
7.1.
Main Muscle Groups Worked
Lower Back
M iddle Back
,/ Trapezius
Latisslmus Dorsi
,/ Shoulders
7.2.
Biceps
Triceps
,/ Adductors
Forearms
Abdominals
Obliques
Chest
Calves
,/ Gluteus Maxlmus
,/ Quadriceps
Hips
,/ Hamstrings
Exercise Steps
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1. Place feet slightly more than shoulder-w idth apart, at 45 • to each other. Place kettlebell
on ground between your feet.
2. Lower yourself with spine neutral position into a squat with bent knees.
3. Pick up kettlebell w ith both hands and push t hrough your heels, keeping your core
engaged, to rise back to your original standing position, pulling the kettlebell upwards to
your hips.
4. Pull the kettlebell up so t hatthe handle comes to your chin, with your elbows pointing
up. Lower the kettlebell to your waist and repeat the initial squat motion.
S. Do repeat for 12-15 repetitions.
Page I 11
8. Kettlebell Overhead Lunge
Skill Level: Intermediate
8.1.
Main Muscle Groups Worked
.,, Lo wer Back
Biceps
Triceps
M iddle Back
Trapezius
Adductors
..,, Quadriceps
Calves
Forearms
.,,
.,, Gluteus Maxlmus
Latisslmus Dorsi
Abdominals
.,, Shoulders
Obliques
..,, Hips
Hamstrings
Chest
8.2.
Exercise Steps
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1. Stand up str aight w hile holding the kettlebell in the nested posit ion on one side.
2. Extend one leg forwar d for a lunge, activating the hips andglutes to lower your t runk,
bending both knees 90'.
3. At the same t ime, lift t he kettlebell str aight up the ceiling, ma king sure your spine is
straight and your legs ar e stable.
4. Return to sta nding and lower kettlebell back to your chest.
S. Repeat for 12·15 of r epetit ions for each side.
Page I 12
9. Kettlebell Russian T wist
Skill level: Intermediate
9.1.
~
Mam Muscle Groups \Vorked
Lower ~ck
Middle Bock
Trapezlus
Latlsslmus Oorsl
Biceps
Triceps
Forearms
~ Abdominals
Shoulders
9.2.
Obliques
Chest
Adductors
Quadriceps
Calves
Gluteus Maxlmus
Hips
Hamstdngs
Exercise Steps
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1. Sit with legs bent and feet flat on the floor, about hip distance apart.
2. Hold kettlebell up to chest and lean back to about a 45· angle.
3. Twist your torso from left to rE/tt, molling the kettle bell across your body.
4 . Perform as many repetitions as i:x>ssible.
Page I 13
10.
Kettlebell Windmill
Skill Level: Advanced
10.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Biceps
Triceps
Adductors
Quadriceps
Forearms
Calves
.,,
.,,
Gluteus Maxlmus
Dorsi
Abdominals
.,, Latisslmus
Shoulders
Obliques
Hips
.,,
Chest
Hamstrings
10.2. Exercise Steps
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1. Hold kettlebell in the nested position in '/OUr right hand and angle your feet 45' away
from the right side of your body.
2. Ra ise the kettle bell directly overhead, lock your arm and keep your gaze fixed on the
weight in order to keep your shoulders aligned.
3. Shift your weight on to your right leg and begin bending forwa rd at the wa ist.
4. Keep your right arm extended upwards as your body bends forward, pointing your left
arm towards the ground.
S. Lift back up with slow and controlled movement. Repeat 6·8 repetitions for each side.
Page I 14
11.
One·Arm Kettlebell Floor Press
Skill Level: Intermediate
11.1. Main Muscle Groups Worked
Lower Back
M iddle Back
Trapezius
Biceps
,/ Triceps
Shoulders
Quadriceps
Abdominals
Calves
Gluteus Maxlmus
Obliques
Hips
Forearms
Latisslmus Dorsi
Adductors
,/ Chest
Hamstrings
11.2. Exercise Steps
••
•
1. Lie supine (on your back) on t he ground w ith your legs str aight out.
2. Place a kettlebell byyourside and take hold of it w ith your palm facing in. You ca n r est it
on your upper arm if you prefer.
3. Press the kettle bell straight up towar ds t he ceiling, t urning your w rist so that your palms
a re facing your feet.
4. Bring the kettlebell back down to the start ing posit ion, and repeat for 6·8 repetitions per
side.
Page I 15
12.
Side·Step Kettlebell Swing
Skill Level: Intermediat e-Advanced
12.1. Main Muscle Groups Worked
.,, Lower Back
Middle Back
Trapezius
.,,
Latisslmus Dorsi
Shoulders
Biceps
Triceps
Forearms
Abdominals
Obliques
Chest
.,,
.,,
.,,
Adductors
Quadriceps
Calves
Gluteus Maxlmus
Hips
Hamstrings
12 .2. Exercise Steps
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1. Begin with the ba.sic two-handed swing.
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2. However, when the kettlebell is on its way down, put your right foot out and step to the
right.
3. When the kettlebell is up, bring your left foot over to meet your right foot, so your feet
a re together.
4. c.ontinue ta king steps to the right a.s space allows, then change direction and side-step
to the left for the same number of repetitions.
P age I 16
13.
Kettlebell Oeadlift
Skill Level: Intermediate-Advanced
13.1. Main Muscle Groups Worked
.,, Lo wer Back
.,, M iddle Back
.,, Trapezius
Biceps
Triceps
Adductors
.,, Forearms
Latisslmus Dorsi
Shoulders
Quadriceps
Calves
.,/' Gluteus Maxlmus
Abdominals
Obliques
Chest
Hips
.,/' Hamstrings
13 .2. Exercise Steps
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1. Stand w it h t he kettlebell between your feet.
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2. Bend your knees to squat down and take the kettlebell with both hands. M aintain spine
neutral position (back remains flat).
3. Engage your core, tighten your glutes, and keep your arms extended as you raise your
body by pushing up t hrough your feet. Don' t pull the kettlebell up w ith your arms - just
let it come along with you, until you come to a standing position.
4. Lower the kettlebell back down to the ground aga in by bending your knees and keeping
your arms extended.
S. Aim for 12-15 repetitions, maintaining proper form throughout.
Page I 17
14.
Kettlebell Clean
Skill Level: Advanced
14.1. Main Muscle Groups Worked
.,, Lower Back
Biceps
Triceps
Middle Back
Trapezius
Forearms
Abdominals
Obliques
Chest
Latisslmus Dorsi
Shoulders
Adductors
Quadriceps
.,,
.,,
Calves
Gluteus Maxlmus
Hips
Hamstrings
14.2. Exercise Steps
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1. Start w ith the kettlebell between your feet.
2. Bend your knees to r each down and g rip t he handle of the kettlebell w ith your right
hand, your thumb pointing behind you.
3. Bring the kettlebell up with an upward thrust of your hips, letting the momentum move
your arm up to your shoulder.
4. The kettlebell should end in the "rack" position: resting on the forearm, which is tucked
close to the body, the fist at your chest.
S. Bring the kettlebell back down to the ground and perform another 10-15 repetitions.
Repeat w ith other hand.
Page I 18
15.
Two·Arm Kettlebell Military Press
Skill Level: Advanced
15.1. Main Muscle Groups Worked
Biceps
,/ Triceps
Lo wer Back
M iddle Back
Trapezius
Adductors
Quadriceps
Calves
Gluteus Maxlmus
Forearms
Abdominals
Obliques
Chest
Latisslmus Dorsi
,/ Shoulders
Hips
Hamstrings
15.2. Exercise Steps
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1. Place two kettlebells on the ground in front of you.
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2. Perform a double kettlebell clean to get both of t he kettlebells into the r ack posit ion.
3. Press kettlebells vertically while leaning forward from your waist so the weights are
positioned behind your head.
4. Bring them back down to your shoulders into the rack position.
S. Perform 10-20 repetitions, depending on the weight.
P age I 19
16.
One Arm Kettlebell Split Jerk
Skill Level: Advanced
16.1. Main Muscle Groups Worked
Biceps
Triceps
Lower Back
Middle Back
Trapezius
Forearms
Abdominals
Obliques
~ Chest
Latisslmus Dorsi
~ Shoulders
Adductors
~
Quadriceps
Calves
~ Gluteus Maxlmus
Hips
~ Hamstrings
16.2. Exercise Steps
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1. Start by bringing the kettlebell to your shoulder w ith a clean motion w ith palm facing
t he front.
2. Bend your knees while pressing the kettlebell overhead moving into a split position.
3. Keeping the kettlebell overhead, return to standing position.
4. Lower the kettlebell to your shoulder.
S. Aim for 8-10 repetitions each side.
Page I 20
17.
One Arm Kettlebell Snatch
Skill Level: Advanced
17 .1. Main Muscle Groups Worked
.,, Lo wer Back
Biceps
Adductors
.,,
Triceps
iddle Back
Quadriceps
.,, MTrapezius
.,,
Forearms
Calves
.,,
Gluteus Maxlmus
Dorsi
Abdominals
.,, Latisslmus
Shoulders
Obliques
Hips
.,,
Chest
Hamstrings
17 .2. Exercise Steps
• • • •
1 . Stand in spine-neutral position w ith feet slightly more t han shoulder-w idth apart .
•
2. Hold kettlebell w ith one hand, palms down, arms in front of body.
3. Bend knees slightly and thrust hips back, a.s for a squat, but don' t go down a.s far.
4. M aintaining a fluid motion, drive hips forward explosively while swinging the kettlebell
forwards and as high as you can, engaging hips and glutesa ll the time. Swing the other
arm out at t he same time to maintain your balance and help drive momentum. The hips
and glutes, ratherthan your arm, should be driving t he kettlebell forward.
S. As the kettlebell reaches an apex w ith no further upward momentum (around forehead
height or higher) punch your hand forward and upwards to flip the kettle onto the back
of your forearm. M aintain a hold on the kettlebell w tthout holding it so t ightly tt cannot
move freely.
Page I 21
6. Complete the snatch by pushing the kettlebell into a full overhead press posit ion w it h
arm straight, shoulder settled into its socket and elbow locked.
7. Lower the kettlebell and allow the kettlebell to flip forward and then swing it between
your legs before moving onto the next rep.
8. Aim for 6·8 repetitions per side.
Page I 22
18.
Kettlebell Power Plank with Row (Renegade Row)
Skill level: Advanced
18.1. Mam Muscle Groups \Vorked
Lower ~ck
~
Middle Bock
Trapezlus
~
Latlsslmus Oorsl
Shoulders
~
Biceps
~ Triceps
Forearms
~ Abdominals
Obliques
~ Chest
Adductors
Quadriceps
Calves
Gluteus Maxlmus
Hips
Hamstdngs
18.2. Exer cise Steps
•
•
a
1. Start In a plank position, but with hands grasping two kettlebells by t he handles.
2. Lift one kettlebell up so it reaches the hip - remember to keep the e lbow in.
3. Lower bad< down and repeat with the opposite arm.
4 . Do 8 ·10 repetitions for each arm.
Page I 23
19.
Kettlebell Push·Up with Row
Skill Level: Advanced
19.1. Main Muscle Groups Worked
~
~
Lower Back
~
Middle Back
Trapezius
~
Latisslmus Dorsi
Shoulders
~
Biceps
Triceps
Adductors
Forearms
Calves
Gluteus Maxlmus
Abdominals
Obliques
~ Chest
Quadriceps
Hips
Hamstrings
19.2. Exercise Steps
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1. Begin in a push-up position w it h t he left arm holding a kettlebell.
2. Perform a push-up and hold atthe top.
3. Squeeze your shoulder blades together to lift your left elbow about 15 cm above your
body a.s you pull the kettlebell up to your chest.
4. Return back to the starting push-up position, aiming for 8-10 repetitions wit h each arm.
P age I 24
20.
Alternating Kettlebell Press
Skill Level: Inter mediate
20.1. Main Muscle Groups Worked
Lo wer Back
M iddle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
,/ Triceps
Adductors
Quadriceps
Abdominals
Calves
Gluteus Maxlmus
Obliques
Hips
Chest
Hamstrings
Forearms
20.2. Exercise Steps
~
di
~,J'1
.i
•
1. Br ing two kettlebells to your shoulder s using the clean motion.
;
I
~
•
(;,
2. Press one kettlebell directly overhead by extending your arm t hrough your elbow,
t urning your w r ist so that your palms face forwar d. Hold t he other kettlebell stationa rv
on your shoulder.
3. Lower the pressed kettlebell back down to your shoulder and immediately press t he
other kettlebell up with your arm .
4. Repeat alternating presses for 8·10 r epetitions per side.
Page I 25
21.
Double Kettlebell Windmill
Skill Level: Advanced
21.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
,/ Triceps
Forearms
,/ Abdominals
Obliques
Chest
Adductors
Quadriceps
Calves
,/ Gluteus Maxlmus
Hips
,/ Hamstrings
21.2. Exercise Steps
l1 '-'-38
8 l '.!
•
I
'1' '
'
r• j\ \ , ,"1
:
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-:::I
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a
II
1. Place two kettlebells in front of your feet.
2. Take both kettlebells and bring t hem up to your waist by extending through your wa ist
and hips as you pull them up.
3. C-lean one of the kettlebells to your shoulder, rotating your wrist so that your palm faces
forward at the end of the clea n motion.
4. Press the kettlebell upwards and keep it locked out (full elbow extension).
S. Turn your feet out at a 45• angle and stick your buttocks out sideways in the same
dir ection as t he locked-out kettlebell l(e.g. to the left if you have the locked-out
kettle bell in your left hand).
Page I 26
6. Slowly bend from the hips in t he other direction unt il the kettlebell in your other hand
touches the floor again. Keep your eyes on the locked-out kettle bell overhead at all
t imes.
7. Repeat on each side for 8 -10- repetit ions.
Page I 27
22.
Goblet Squat/Front Squat
Skill Level: Beginner
22.1. Main Muscle Groups Worked
Lower Back
Biceps
Triceps
Adductors
Middle Back
Trapezius
Forearms
,/ Quadriceps
,/ Calves
Latisslmus Dorsi
Abdominals
,/ Gluteus Maxlmus
,/ Shoulders
Obliques
Chest
Hips
,/ Hamstrings
22 .2. Exercise Steps
•
•
1. Hold a kettlebell b y the handle close to your chest and a.ssume a comfortable stance.
2. Br ing your knees out as you squat down to bring the kettlebell between t hem.
3. Looking straight ahead at all t imes, squat as low as you can. Pause at t he bottom of t he
squat.
4. Keep your head and chest up, w it h your back in spine-neutr al position (str aight).
S. Rise back up by drivingthroug'1 your heels.
6. Repeat for 12-15 repetitions.
Page l 28
23.
Kettlebell Pistol Squat
Skill Level: Advanced
23.1. Main Muscle Groups Worked
Lo wer Back
M iddle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
Triceps
Forearms
Abdominals
Obliques
Chest
Adductors
,/ Quadriceps
,/ Calves
,/ Gluteus Maxlmus
Hips
,/ Hamstrings
23 .2. Exercise Steps
l\.l( \'-......1'
\ ll.f
1.
'\
I
(~11.i.
, I J
•
J
•
1. Pick up a kettlebell w ith two hands and hold it to your chest, standing.
2. Extend one leg slightly off the floor and squat down on t he other one, flexing your knee
and sitting back on your hips. C-ontinue to hold the kettlebell up in front of your chest.
3. Pause for a few seconds, then drive yourself through your heels back up to the upright
position, keeping your head and chest up.
4. Lower yourself again and repeat for 8·10 repetitions. Repeat w ith the other leg.
Page I 29
24.
Kettlebell Thruster
Skill Level: Inter mediate
24.1. Main Muscle Groups Worked
Lo wer Back
M iddle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
,/ Triceps
Adductors
,/ Quadriceps
Abdominals
Calves
Gluteus Maxlmus
Obliques
Hips
Chest
Hamstrings
Forearms
24.2. Exercise Steps
.. '"
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l.~
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1. Clean two kettlebells to your shoulders by extending through your legs and hips to pull
t hem up. Rotate w rists to have your palms facing forwar d at the end of t he clea n
motion.
2. Fr om this start ing posit ion, enter into the squat b y flexing your hips and knees, lowering
y our knees between your legs. Try to go down a.s low a.s possible w hile maintaining
spine·neut ral position.
3. At the bottom of t he squat, dr ive yourself up again by extending your knees and hips,
dr iving t hrough your heels. As you drive yourself up from the squat, press both
kettlebells by extending your ar ms str aight up.
4. Repeat for 8·10 repetit ions.
Page I 30
25.
Kettlebell Turkish Get· Up (Lunge Style)
Skill Level: Intermediate
25.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
,/ Triceps
Forearms
,/ Abdominals
Obliques
Chest
Adductors
,/ Quadriceps
Calves
Gluteus Maxlmus
Hips
,/ Hamstrings
25 .2. Exercise Steps
1. Take a kettlebell in your right hand and lie on the floor on your back (supine).
2. Press the kettlebell straight up by extending your elbow.
3. Bendyourright knee.
Page( 31
4. Pivot to your left side, keeping t he kettlebell locked out, and use your left arm t o prop
yourself up into a seated position.
5. Pushing your body up furt her w ith your left arm, slide your left leg up from in front of
you to have it supporting a lunge position behind you.
6. Keep looking straight up at t he locked out kettlebell, and slowly stand up.
7. Reverse the motion back to the starting supine position and repeat for 6·8 repetitions
for each side.
Page I 32
26.
Kettlebcll Turkish Get-Up (Squat-Style)
Skill Le\'el: Intermediate
26.1. Main Muscle Groups \Vorked
lower Bclck
M iddle Back
Trapezlus
latis.slmus Oorsl
~ Shoulders
Biceps
~ Triceps
Forearms
~ Abdominols
Oblques
Chest
26.2.
Adductors
~ Quadriceps
~
Cahles
Gliteus Maxlmus
H_,.
~
Hamstrircs
Exercise Steps
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Page I 33
1. Take a kettlebell in your left hand and lie on the floor on your back (supine).
2. Press the kettlebell straight up by extending your elbow.
3. Bend your left knee.
4. Pivot to your right side, keeping t he kettlebell locked out, and use your right arm to prop
yourself up into a seated position.
5. Push further up with your right arm to enable your legs to draw back into a squat
position.
6. Look up at the locked-out kettlebell and slowly stand up.
7. Reverse the motion back to the starting supine position and repeat for 6·8 repetitions
for each side.
Page I 34
27.
Kettlebell Leg-Over Floor Press
Skill Level: Intermediate
27 .1. Main Muscle Groups Worked
Lo wer Back
M iddle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
27.2.
Biceps
,/ Triceps
Forearms
Abdominals
Obliques
,/ Chest
Adductors
Quadriceps
Calves
Gluteus Maxlmus
Hips
Hamstrings
Exercise Steps
, I
.
' !
~~
•
(
)
\... _,.--
•
•
6. Lie supine (on your back) on the floor wit h one kettlebell held in your left hand by the
handle placed over your chest.
7. Extend your left leg over your right leg. You can extend your right arm out to the side for
support.
8. Press the kettlebell dir ectly upwar ds int o the locked-out position.
9. Lower the kettlebell until your left elbow touches t he ground. Keep t he kettlebell above
your elbow.
10. Repeat for 8 -10 repetitions and perform the same number for your right side.
Page I 35
28.
Kettlebell Lunge Pass· Through
Skill Level: Intermediate
28.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Latisslmus Dorsi
Shoulders
Biceps
Triceps
Forearms
Abdominals
Obliques
Chest
Adductors
,/ Quadriceps
,/ Calves
,/ Gluteus Maxlmus
Hips
Hamstrings
28.2. Exercise Steps
•
1. Stand upright holding a kettlebell in your right hand.
2. Step forwar d w ith your left foot and bring your torso (still held upright in the spine·
neutral position) down by flexing your knee and lowering your body through your hips.
Lower your back knee until it nearly touches the ground.
3. As you lunge, pass the kettlebell under your left leg to your left hand.
4. Pressing through the heel of your left foot, return back to t he upright start ing posit ion.
S. Repeat for 16 -20 repetitions, alternating legs.
Page I 36
29.
Kettlebell One·Arm Row
Skill Level: Intermediate
29.1. Main Muscle Groups Worked
Lower Back
~
~
Middle Back
Trapezius
Latisslmus Dorsi
Shoulders
~
Biceps
Triceps
Adductors
Forearms
Calves
Gluteus Maxlmus
Abdominals
Obliques
Chest
Quadriceps
Hips
Hamstrings
29.2. Exercise Steps
L//
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1. Place a kettlebell nextto your left foot.
•
2. Place your left foot behind your back and rest your right elbow on your right leg.
3. Pull the kettlebell up to yourstomach, keeping your back flat (spine-neut ral) at a II t imes.
4. Repeat for 8·10 repetit ions each side.
Page I 37
30.
One·Arm Overhead Kettlebell Squat
Skill Level: Advanced
30.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
Triceps
Adductors
,/ Quadriceps
,/ Calves
Forearms
Abdominals
Obliques
Chest
,/ Gluteus Maxlmus
Hips
,/ Hamstrings
30.2. Exercise Steps
,,.·-,
J ,. l
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··
r,.,1·1..- ) (')
, , +j
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.
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l "\
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II
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1. Place a kettlebell on the ground in front of you and take it by the handle in your left
hand.
2. ( .lean and press it to your shoulder by extending through your legs and hips, rotating
your wrist so that you finish the movement with palms facing forward.
3. Press the kettlebell overhead by extending your elbow. This is your starting position.
4. While looking str aight ahead and keeping the kettlebell locked out above you, flex your
knees and hips to lower your torso between your legs, keeping your head and chest up.
You can maintain your balance by extending your right arm sideways.
Page I 38
S. Pause at the bottom of the squat for a moment before raising yourself back up to t he
start ing position by pushing through your heels.
6. Repeat for 8·10 repetit ions, alternating sides.
Page I 39
31.
One·Arm Snatch to Press
Skill Level: Advanced
31.1. Main Muscle Groups Worked
.,, Lower Back
Biceps
Adductors
.,,
Triceps
Back
Quadriceps
.,, Middle
.,,
Trapezius
Forearms
Calves
.,,
Gluteus Maxlmus
Dorsi
Abdominals
.,, Latisslmus
Shoulders
Obliques
Hips
.,,
Chest
Hamstrings
31.2. Exercise Steps
:'v \
I •
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\!
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l~\
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•
II
1. Place a kettlebell between your feet.
•
2. Bend your knees and extend your buttocks back to get into the correct starting position.
3. Looking str aight ahead, swing t he kettlebell back between your legs.
4. Immediately driving through w ith your hips and knees, bring the kettlebell up to your
shoulder w ith wrist facing forward, perform a slight squat, then push up and press the
kettlebell overhead.
S. Let the kettlebell swing back down between your legs and repeat for 8·10 repetitions,
alternating arms.
P age l 40
32.
Kettlebell Alternating Snatches
Skill Level: Advanced
32.1. Main Muscle Groups Worked
.,, Lower Back
Biceps
.,,
Triceps
Back
Quadriceps
.,, Middle
.,,
Trapezius
Forearms
Calves
.,,
Gluteus Maxlmus
Latisslmus Dorsi
Abdominals
.,, Shoulders
Obliques
Hips
.,,
Chest
Hamstrings
Adductors
32 .2. Exercise Steps
•
II
1. Pick up a kettlebell in each hand and stand with them resting on yourthighs, legs
shoulder -w idth apart .
•
2. C.reate momentum for the movement by lowering your torso, maintaining spine neutr al
position, and flexing your hips and knees so that the two kettlebells swing underneath
you between your legs.
3. Using a powerful forward t hrust of your hips, reverse the direction of t he swing to bring
one kettlebell to your shoulder, w r ist facing out.
4. Lower the kettlebell to swing down between your legs again and r ever se direction with
t he hip t hrust, but this time r aise t he other kettlebell to your shoulder wit h wr ist facing
out.
S. C-o ntinue alternating movements for 12-15 r epetit ions per side.
Page I 41
33.
Kettlebell Burpee to Squat Press
Skill Level: Advanced
33.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
Latisslmus Dorsi
,/ Shoulders
Biceps
,/ Triceps
Forearms
,/ Abdominals
Adductors
,/ Quadriceps
Calves
,/ Gluteus Maxlmus
Obliques
,/ Chest
Hips
,/ Hamstrings
33.2. Exercise Steps
• •
• •
1. Place a kettlebell on the ground in fr ont of you and stand over it.
2. Bending your knees, place the palms of your hands to eit her side of the kettlebell.
3. Kick your feet out behind you to assume a push up position.
4. Keeping your hands on the floor, jump back to the same deep squatting position as in
Step 2.
5. Grab the kettlebell lightly with each hand as low on t he handle as possible.
Page I 42
6. Driving t hrough your heels and hips, t hrust your body up and, a.s the kettlebell t ravels
w ith the moment um up to your chest, transfer your grip from the lower han dle to the
bottom of the kettlebell and lift it dir ectly above your head.
7. Lower the kettlebell back down to the ground, transferring your grip back to the handle
and repeat 12-15 repetitions.
Page I 43
34.
Kettlebell Overhead Reverse Lunge
Skill Level: Advanced
34.1. Main Muscle Groups Worked
.,, Lower Back
Middle Back
Trapezius
Dorsi
.,, Latisslmus
Shoulders
.,, Biceps
Triceps
.,, Adductors
Quadriceps
.,,
Forearms
Calves
.,,
Gluteus Maxlmus
Abdominals
Obliques
Hips
.,,
Chest
Hamstrings
34.2. Exercise Steps
1. Place a kettlebell between your feet.
•
2. Bend your knees and extend your buttocks back to get into the correct starting position.
Looking str aight ahead, swing the kettlebell back between your legs.
3. Immediately driving through w ith your hips and knees, bring the kettlebell up to your
shoulder with wrist facing forward, perform a slight squat.
4. Push up and then press t he kettlebell overhead.
5. With the kettlebell locked out directly above you, perform a reverse lunge by extending
t he leg opposite the arm holding the kettlebell overhead behind you, w hile flexing your
Pagel 44
knee and lowering your body through your hips. Lower your back knee until it nearly
t ouches the gr ound.
6. Flex t hrough your hips again to r aise your torso back up to a standing position.
7. Repeat w ith alternating legs and arms for 12-15 repetitions per side.
Page I 45
35.
Kettlebell Woodman's Chop
Skill Level: Beginner
35.1. Main Muscle Groups Worked
Lower Back
Middle Back
Trapezius
,/ Latisslmus Dorsi
Shoulders
Biceps
Triceps
Forearms
,/ Abdominals
Obliques
Chest
Adductors
,/ Quadriceps
Calves
,/ Gluteus Maxlmus
Hips
Hamstrings
35.2. Exercise Steps
-----·~~
.\
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-
<;.,.(1
a
II
1. Standwit h your feet outside shoulder w idth with a kettlebell on t he floor to your right
side.
2. Keeping your lower back in its natural ar ch, pivot your feet to the right and bend down
and pick up t he kettlebell by t he handle
3. Ra ise it a.s you pivot and twist to the left, stopping w hen t he bell is at chest height.
4. Return the weight to the floor. Repeat 12-15 r epetitions per side.
Page I 46
36.
Kettlebell Standing Side·Crunch
Skill Level: Intermediate
36.1. Main Muscle Groups Worked
Biceps
Triceps
Lower Back
Middle Back
Trapezius
~
Latisslmus Dorsi
~ Shoulders
Forearms
~
Abdominals
Obliques
Chest
Adductors
./' Quadriceps
Calves
Gluteus Maxlmus
Hips
Hamstrings
36.2. Exercise Steps
""{
!I
•
~
•
1. Hold the kettlebell in your right hand and extend your arm overhead.
2. Lower your arm while simultaneously raising your right knee so that your elbow and
knee nearlytouch
3. Extend your knee and arm again. C-omplete 12-15 repetitions on that side, switch sides
and repeat.
Page I 47
37.
Kettlebell One·Leg Deadlift
Skill Level: Advanced
37 .1. Main Muscle Groups Worked
Biceps
Triceps
Lower Back
Middle Back
Trapezius
~
Latisslmus Dorsi
Shoulders
Adductors
~
Calves
Gluteus Maxlmus
Forearms
~
Abdominals
Obliques
Chest
Quadriceps
Hips
~ Hamstrings
37 .2. Exercise Steps
II
1. Hold a kettlebell in your left hand and let it hang at yourside.
2. Bend your left knee and let your left toe rest on the floor.
3. Reach for t he ground with the weight and lift your left leg out str aight behind you,
keeping your back flat.
4. W hen the kettlebell touches the floor, reverse direction.
S. Repeat for 8·10 repetit ions each side.
Page l 48
38.
Kettlebell Halo
Skill Level: Advanced
38.1. Main Muscle Groups Worked
Biceps
,/ Triceps
Lower Back
Middle Back
Trapezius
Forearms
,/ Latisslmus Dorsi
Abdominals
Obliques
Chest
,/ Shoulders
Adductors
Quadriceps
Calves
Gluteus Maxlmus
Hips
Hamstrings
38.2. Exercise Steps
,··\
~1{
\
1,
•
~
11 \~.
..v-"1
~-~:J
'.)....
-'~,;;)
a
1. Squat down to pick a kettlebell up and lift it to your chest, holding tt upside-down by t he
handle.
2. Rotate the kettlebell clockwise around your head, initially in large circles, gradually
making the circles smaller until your hands and the kettlebell a re just clearing your head.
3. Repeat for 8· 10 repetitions, then change to anticlockwise rotation.
Page I 49
39.
Kettlebell Starfish Reach
Skill Level: Intermediate
39.1. Main Muscle Groups Worked
Biceps
Triceps
Lower Back
Middle Back
Trapezius
Adductors
Quadriceps
Forearms
Calves
.,,
Latisslmus Dorsi
Abdominals .,/' Gluteus Maxlmus
.,, Shoulders
Obliques
Chest
Hips
Hamstrings
39.2. Exercise Steps
/ ,,,''/
..;:7
'·
..1.'
'Il('' \\•
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/
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/
~·
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•
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•
1. Lie supine (face up) with your legs wide and your arms extended behind you, holding the
kettlebell w ith both hands at the base of t he handle w it h t he ball away from you and
your palms facing up.
2. Contract your abs and crunch up a.s you reach arms and legs together
3. Lower the kettlebell to the start and repeat for 12-15 repetitions.
P age I 50
40.
Kettlebell Get· Up Plank
Skill Level: Inter mediate
40.1. Main Muscle Groups Worked
.,, Lower Back
.,, Middle Back .,, Biceps
Triceps
Quadriceps
.,, Trapezius
Forearms
Calves
.,,
Gluteus Maxlmus
Latisslmus Dorsi
Abdominals
.,, Shoulders
.,,
Obliques
Hips
Adductors
Chest
Hamstrings
40.2. Exercise Steps
n.
rr
··,,,,__c-:>v"'
,. '
g
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a
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1. Begin in a modified side-plank position w ith your r ight leg stacked on top of your left leg
and your knees bent. Put your body weight on your left forearm and on t he side of your
left leg and hips.
2. Hold a kettlebell in your r ight hand, with your r ight elbow bent and weight r esting
against your for ear m.
3. Lift your hips so your body is straight fr om your knees to your shoulders. At the same
t ime, straighten your arm and press t he kettle bell towar d t he ceiling. Keep it dir ectly
above your shoulder and focus your eyes on it at all t imes.
4. Slowly lower your hips and arm to the starting position.
S. Repeat for 8-10 repetit ions, switch sides and r epeat. Remember to keep t he kettlebell
dir ectly above your shoulder, and focus your eyes on it .
Page I 51
'-()
41.
Kettlebell Single· Arm Front Squat
Skill Level: Intermediate
41.1. Main Muscle Groups Worked
Lo wer Back
M iddle Back
Trapezius
Latisslmus Dorsi
Shoulders
Biceps
Triceps
Forearms
,/ Abdominals
Obliques
Chest
Adductors
,/ Quadriceps
Calves
,/ Gluteus Maxlmus
Hips
,/ Hamstrings
41.2. Exercise Steps
•
1. Pick up a kettlebell w ith your left hand.
2. Bring the kettlebell into the r ack posttion. Keep your left elbow by yourside, your weight
in front of your left shoulder, and your palm facing in.
3. Push your hips back and lower your body into a squat until your thighs are parallel to the
floor, and then stand back up, pushing up through your heels.
4. Repeat for 8· 10 repetit ions, then change sides.
Page I 52
42.
Kettlebell Rotating Lunge
Skill Level: Intermediate
42.1. Main Muscle Groups Worked
.,, Adductors
Quadriceps
Forearms
Calves
.,, Latisslmus Dorsi .,, Abdominals
.,, Gluteus
Maxlmus
Shoulders
Obliques
Hips
.,,
Hamstrings
Chest
Lower Back
M iddle Back
Trapezius
Biceps
Triceps
42 .2. Exercise Steps
.-,- ,
,...
",
... - 1.>-·
' r .. !
~·
«::·-'·iI \ I
.v..
' ' "-{'
/ II
i!
:
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•
1. Standwit h your feet shoulder-w idth apart holding a kettlebell w ith both hands in front
of your chest.
2. Step forward with your left leg and lovver into a lunge, simultaneously rotating your
upper body toward the right wall.
3. Drive through the left heel and return to the start ing posit ion. Repeat for 12·15
repetitions on each side.
P age I 53
43.
Kettlebell Around the World
Skill Level: Advanced
43.1. Main Muscle Groups Worked
.,, Lo wer Back
.,, M iddle Back
Biceps
Triceps
Adductors
Chest
.,/' Hamstrings
Quadriceps
.,,
Trapezius
Forearms
Calves
Latisslmus Dorsi
Abdominals .,/' Gluteus Maxlmus
.,,
Shoulders
Obliques
Hips
43 .2. Exercise Steps
,-......
Cf
I
~-').._
'f
'
'
irv /
I '
I
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:
I
a
a
Focus on for m when beginning this advanced exer cise.
Use a lighter kettlebell and be aware of t he importance of staying as upright a.s possible and
cont rolling your rotational momentum. Ensure you have adequate space around you for t his
exercise.
1. Stand w it h feet shoulder-w idth apart and take the kettlebell by both" horns". Bring your
shoulders back and tuck your chin in, making sure you a re standing tall and upright.
2. Holding the kettlebell in front of your navel and groin area, turn your whole body around
360. wit h your feet rotating.
3. After three r otations in the same direction, stop. C-o ntrol the stop by planting your feet
down hard, w it h heels flat on t he ground and knees slightly bent, but not excessively.
Page I 54
4. Now perform three rotations in the opposite direction and cont inue for two minutes
befor e r esting.
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44.
Example Workouts
The following pages provide example w orkouts for each of the beginner, inter mediate and
advanced level practitioner.
44.1. Order of Exercises
Exer cises in each circuit ar e listed in t he order in w hich they should be perfor med .
44.2. Number of Circuits per Workout and Rests
We recommend r epeating the circuit three t imes, depending on your fitness level. After
completing one exercise, go str aight into the next one. Short r ests of between 90 seconds
and S m inutes can be taken in between circuits.
44.3. Repetitions and Time Taken
W ith some exercises, we have prescribed a particular number of repetitions. Wit h others,
t he idea is to perform a.s many repetitions as possible w ithin the t ime lim it, e.g. 3 m inutes.
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45.
Beginner Level Workout
Objecti ve: To increa.se muscular str ength and endurance in as wide a variety of muscle
group ar eas a.s possible w hile also improving cardiovascular performance
Total t ime taken (estimated, excluding r est t ime): 15-45 mins, subject to length of time per
exercise.
Number of circuits to be performed in one workout: 3
Exercise
Amount of Time
Important notes
Two-llanded Kettlebell
1-3min
Remember to drive hips forward explosively
(but smoothly) w hile swinging the kettlebell
forward
Two-Ar m Kettlebell Row
1-3min
Pull kettlebells towar ds your stomach
maintaining spine-neutral position (back
straight, chest out) and keeping your elbows
tucked in
Alternating Kettle bell Press
1-3min
A good alternative to bench presses but
Swing
demands a compound wrist and arm
movement.
Woodman's Oiop
1-3min
Remember to keep your lower back in i ts
natural ar ch and to pivot.
Goblet squat/Front Squat
1-3min
Squat a.s low as you can and drive back up
t hrough your heels.
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46.
Intermediate Level Workout
Obj ecti ve: To increa.se mu scular str ength an d endurance in as wide a variety of m u scle
group ar eas a.s possible w hile also improving cardiovascular performan ce
Total t ime taken (estimated, excluding r est t ime): 40 mins
Number of circuits to be performed in one workout: 3
Exercise
Number of
Important notes
Repetitions/
Amount of Time
One-Handed Kettlebell
12-15
Your hips and glutes, rather than y our ar m,
Swing
r epetitions per
should b e driving th e kettlebell forward, so
arm
make sure t hese ar e engaged all the time
2-3 min
This exercise develop s coordination as well
Kettlebell Figur e-Eight
as working arms, back and abdomina Is
Kettlebell High Pull
2-3 min
Keeping your core engaged is crucial
One-Ar m Kettl ebell Floor
8-1 0 repetit ions
Remember to tum your wrists towards your
Pr ess
p er side
feet as you press th e kettleb ell up
One-Arm Kettlebell Row
8-10 repetit ions
per side
6·8 r epetitions
per side
M ainta in spine neutral position at all t imes
Kettlebell Turki.sh Get-Up
(Lu1'4!e-Style)
A complex exer cise featuring multiple
movements, probably the most crucia l of
w hich is sliding your leg up fr om in front of
you to have it supporti ng a lunge position
b ehind you.
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47.
Advanced Level Workout
Objecti ve: To enhance total body muscular strength and endurance, focussing on further
strengthening the core, a.swell as increa.sing cardiovascular capacity.
Total t ime taken (estimated, excluding r est t ime): 40 mins
Number of circuits to be performed in one workout: 3
Exercise
Number of
Repetitions
Important notes
Kettlebell windmill
6·8 r epetitions
A challenging exercise, for which some may
for each side
need to use lighter kettlebells than for those
exercises w hich utilize swing. W hen
kettlebells is directly raised overhead, keep
your gaze fixed on the wei ght in order to
keep your shoulders aligned.
Kettlebell Deadlift
A im for 12-15
Engage your cor e, t ighten your glutes, and
repetitions,
keep your arms extended a.s you raise your
maintaining
body by pushing up through your feet. Don' t
proper form
pull the kettlebells up w ith your arms, just let
t hroughout.
it come along w ith you, until you come to a
standing position.
Kettlebell Clean
10-15
r epetitions
One-Ar m Kettl ebell Split
Jerk
Kettlebell Pistol Squat
Grip position is important : At the start, bend
your knees to r each down and grip the
handle of the kettlebell w it h your r ight hand,
your thumb pointing behind you. In rack
position, the kettlebells should be r esting on
the for ear m, w hich is tucked close to the
body, t he fist at your chest.
4·5 each side
init ially, build to
8-lOwith
Crucial movements such a.s the clean and
overhead press are stages in t his complex
exercise and need to be master ed first .
experience and
fit ness level
4-5 for each leg
Drive up through your heels when going up.
init ially, build to
8-l Owith
experience and
fit ness level
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