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Kettlebell Basics 101 2011 and onwards by BestKettlebellWorkout.comSome Rights Reserved03You can distribute this book via email and social media to friends and your personal contacts,but if you wish to distribute this book on your website or any other public arena you need to sendthe visitors to ics.html. You can print thisbook for your own benefit, but not for third parties.No part of this book may be copied, republished on websites or any other public space. Thisbook cannot be bundled as a freebie or distributed as part of a bonus package for another product.This book has been published for free distribution from the website www.bestkettlebellworkout.com, if you have paid for this book please notify the author on the email using the contact detailsbelow.Autor: Abdul Karim QureshEmail: totallyunreactive@gmail.comWebsite: www.bestkettlebellworkout.comYou may NOT alter, transform, or build upon this book without the express written permissionfrom the author. You may NOT translate this book to any other languages without the expresswritten permission from the author. You may NOT sell this book.DISCLAIMERAll kettlebell exercises are safe and beneficial to your health when done correctly, this bookprovides instructions with every care and attention to make sure that every trainee is catered for,and all risks are minimised. However no matter how good the instruction, it is no substitute forproper common sense. Therefore we cannot be held liable for any injury, damage to property, orother negative consequences arisen by your from your kettlebell training.The information in this book is for educational purposes only. The ideas, concepts, and opinionsexpressed in this book are based on the author’s personal experience, his interpretation of current study on kettlebell training, and from years of experience teaching trainees in kettlebelltraining. This book is NOT medical advice, nor is it intended to replace it, and the author is NOT ageneral practioner.We also recommend that you seek professional medical advice before doing any exercise to ensure suitability for your current level of fitness and conditioning, and BestKettlebellWorkout.comcannot be held responsible for any injuries incurred from performing exercises without correctsupervision.

3941introductionIntroductionexercisesSwingTurkish GetupClean5PressMessage from the authorWindmillSnatchPush PressSingle Leg RDLRussian TwistworkoutsBeginnersFat lossSnatch TestMMA7Learn the most powerful kettlebell movePrintable Programsdiet & nutritionProteinCarbohydratesFatWater29Printable training programmes

05MESSAGE FROMTHE AUTHOREDITOR: KarimEMAIL: karim@bestkettlebellworkout.comOver time this book will expand and containmore sections like diet, training tips,advanced training guidelines.Inside this free kettlebell basics 101 book, I’m goingto share the secrets on how to lose weight fast, and at thesame time get leaner well toned and defined muscles. Inthe process of doing kettlebell workouts you will becomeextremely fit in the process as well.You may have heard this already, but kettlebellshave a strong reputation for being simply the best andmost efficient fat burning tool, but the peculiar thing isthat kettlebell workouts were never intended to be just forfat loss, for a long time kettlebell workouts were regardedas a formidable conditioning and training tool by athletesand special forces units.Just like them you can achieve the amazing resultspossible by kettlebell workouts, all the information isprovided to you, in this book. For free. Kettlebell workouts are regarded as the greatphysique stabiliser, someone whose weak and limp tobegin with can get on the programme to get nice welldefined muscles. On the flipside someone whose overweight and fat can drop all the fat like it’s all just droppingoff during their bowel movements. But you have to putthe work in. Like everything in life, work put in resultsachieved. If you don’t put in the work you don’t get to seethe results. Kettlebell workouts can make training fun andinteresting, they’re nothing like the boring cardio work orweights routine you do in the gym. You can get a challenging, intense but fun, dynamic and engaging workout,unlike any you’ve probably done before. This means thatyou achieve the results! Some many people plateau intheir training or get bored and give up. Which means theynever achieve their goals. If you’re thinking “I’m too busy to work out”,think again. Kettlebell workouts are portable and youcan take them anywhere, you can even train inside yourhome, or in your garden, at the park. Hell you can even doit in the gym! The workouts are short, last a maximum of30 minutes and you can be done with before your kids aredone watching their favourite TV programme, or if you’rea working, you can get a full workout in your lunch hour. This book isn’t trade for money, it’s for FREE, I’mnot here to bullshit you or tell you something that isn’ttrue, because I might be worried that you may request arefund. I’m going to be brutally honest here. Everything Iwill tell you has been taught to me by professional kettlebell instructors and has worked for me, and I have trainedmy clients using these techniques so I know that they willgive you the results you want.I have laid out this book to be a beginners guide tokettlebell workouts, hence why it’s called kettlebell basics101.I understand there is a overload of information outthere, and even books directed at beginners who detailover a hundred different exercises.This is complete baloney, you don’t need to learnhundreds of exercises the few basic exercises like theSwing, Turkish getup, snatch, press and windmill coverall the muscles in the body and just doing these exerciseswill give you a well rounded workout. Which is why on thefirst part of this book I detail all the requirements for theseexercises.One the second part of the book I have put togethera straight forward and easy to read set of instructions onhow to put the exercises together to form a solid workout.You should choose your workout based on your fitnessand training goals.Over time this book will expand and contain moresections like diet, training tips, advanced training guidelines.This book is my baby, and I’m going to keep onworking on it non-stop, my dream is to turn it into a 200page complete manual for kettlebell trainees, so makesure you stay subscribed onto the newsletter and you willreceive a newer version of the book via email.If you have any comments or suggestions feel free toemail them to me on totatallyunreactive@gmail.comAbdul Karim Qureshbestkettlebellworkout.com

06KETTLEBELLEXERCISESLearning proper kettlebel technique isparamount for effective trainingOn the following pages you will learn exactly how to perform the key kettlebell exercises needed for the workouts, use them regularly as referencepoints for your kettlebell workoutsbestkettlebellworkout.com

07KETTLEBELL EXERCISESSWINGThe kettlebell swing is the bread and butter of all kettlebell workouts, and makes for a intense and exhilarating workout, kettlebellswings help develop strong posterior chain (glutes, hamstrings,back, shoulders) muscles and boosts cardio vascular endurance.If there’s one technique that you had to learn, it would be the kettlebell swing.The kettlebell swing trains all the muscles that you would normallyuse for a vertical leap, except you transfer the explosive force ontothe kettlebell to move it up. The kettlebell is important as it allowsyou to do the exercise over several repetitions and progressivelyincrease the load, to improve your work capacity.TARGET: Posterior chain(glutes, hamstring, shoulders,back)DIFFICULTY: lowBecause of this the kettlebell swing is a fantastic workout for improving your broad jump and vertical jump as well as your sprint,it is also a fantastic exercise to improve and assist your squat anddeadlift maximum lifts as well.To begin you take a wide stance, with yourfeet roughly 1.5 times your shoulder width,and toes pointing slightly outwards, this isimportant to make space for for the kettlebell to swing backwards and the wide stancegives you stability during the upper portion ofthe lift.1Squat down with your back completelystraight (do not confuse this with verticalback), and lift up up the weight, [rememberto keep your head straight and look acrossthe room while you perform the exercise],squat up and stand erect with your shoulders back.TooltipThe target repetition for this exercise is 15, but when you first begin aim for 30 repetitionswith a light weight in order to learn the techniqueNote: during the swing, you do not use your arms to lift up the weight, the swing is notmeant to work your arms, the arms simple role is to act as the carrier, and bit like a ropehanging a pendulum and does not use any force of it’s own.2

08433 To begin the movement of the kettlebell, youshould squat down (pushing your hips back) untilthe kettlebell is well clear of your groin,and flickthe kettlebell back between your legs,this is theonly time you use your arms to push the weightacross,to begin the momentum,the arms shouldnot move the weight during the swing.At this point in the swing, you should have yourforearms push up against your groin and the kettlebell extending out behind you. After the kettlebell reaches it’s peak decline, you will simultaneously squat up and thrust your pelvis forward4 This will cause your back to righten verticallywhich causes the kettlebell to propel forward. Youshould aim reach chest height. On the right, this isthe optimal height you want the kettlebell to be infor the Russian kettlebell swing, for beginners this isthe preferred heightFor repetitions you simply let the kettlebell fall backinto it’s arc, while you hold the bell with your extended arms at all times, as the kettlebell lowers, yousquat down slightly with your hips back and repeatagain for reps

09SINGLE HANDED SWINGSingle handed Swing: Once you have mastaered thedouble handed swing it’s important move onto thesingle handed swing because you will need to usethe single handed swing technique for the clean andsnatch. The only real diference between the singlehanded and doublr handed swing is that you need toconsciously keep the kettlebell in the centre and init’s patthTooltipSwapping hands: When doingthe single handed swing it’s possible to change hands mid swing,when the kettlebell swings up atthe highest point, it will for a briefmoment pause before it swingsback down again, during thepeak, you can change hands, butremember to practice this outdoors on grass beforehandROPE SWINGAthletes from weight training background have a tough timeallowing their arms be a passive driver in an exercise, so tendto lat raise or lift up the kettlebell with their arms. A goodtechnique to check yourself for this is to tie a short towel orrope around the kettlebell, and hold either end. Now when youswing the rope/towel should be in line with your arms if you’reswinging correctly, if the rope is not aligned it means you’redoing the exercise wrong. Make sure the rope isn’t too longthat the kettlebell bangs onto the ground.

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

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

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

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

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

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

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

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

018KETTLEBELL EXERCISESSNATCHThe kettlebell snatch is one of the most difficult moves to get right,and should only be attempted after mastery of the kettlebell clean;the lift basically involves lifting the kettlebell from the ground to theoverhead locked out position in one move.The most challenging part of the kettlebell snatch is getting thepunch through at the end of the move right; so that you can positionthe kettlebell behind your wrist without is banging and bruising it.TARGET: Thighs, glutes, back

for the Russian kettlebell swing, for beginners this is the preferred height For repetitions you simply let the kettlebell fall back into it’s arc, while you hold the bell with your extend-ed arms at all times, as the kettlebell lowers, you squat down s

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