This purchase includes a copy of the 200+ page e-book and 2+ hour instructional video in streaming format. Awesome kettle bell complexes to keep your training fun and exciting.
The kettle bell swing, burn fat and build muscle at the same time. Straight to the point information and photos that will have you safely swinging and working out with a kettle bell in no time.
This book breaks down the technical aspects of the kettle bell clean exercise into easy to comprehend explanations. Pick and learn the exercises that fit your goals whether cardio or strength.
Over 440 pages filled with photos of kettle bell exercise, basic descriptions, and bonus videos. The workouts vary from cardio, strength, mobility, to endurance.
This is not some hocus-pocus I put together for you, these are the moves and fundamentals I use regularly, this is what I will keep using to maintain and improve my mobility till the day I leave this earth. It’s 2019 and I’m 45, I move better, I’m stronger than I ever was, I still submit people half my age when I participate in Brazilian Jim Jitsi, and I lift more than most 18-year-olds.
After purchasing, you'll have direct access to download the book from our website. If you prefer a hard copy/printed version or Kindle, you can also purchase this book on Amazon.com.
There is also the option to join our online snatch camp and be mentored by the author himself. Here are the top four kettle bell training books of all time.
Basically, it will point out when the kettle bells are used in a wrong way and allow you to move to the next level of intermediate in a safe and nicely organized system that will give you effective results. The use of the material from this book will reduce or eliminate pain from the knees and the back which will give you more energy and willpower to take the next step and to push you to increase the number of series of exercises you are doing at the moment.
It covers, in every way, the smallest movement of the hip, and Bent-Over Row, Dead lift, Kettle bell Swing, CrossFit are just some numerous exercises that are much easier with this knowledge. It has almost one hundred different exercises of kettle bell press, it has many links to videos and many photos.
I guess “Naked warrior”, but I don't want to intimidate the person with the unilateral moves and difficulty. When I show people “The Naked Warrior”, I make sure to emphasize that the book is actually about the first 94 pages.
People naturally want to blaze off into “the exercises”, paying extra-special attention to the reps/sets scheme of course. Give him a ride to the local sporting goods store and help him buy a starter barbell or get one at a garage sale.
Very, very hard to do much lower body quality work with body weight. There's no doubt which implement is king for strength of the lower body.
(And some would argue intermediate and advanced single KB programs as well.) Then Fast and Loose which explains the principles and needs behind relaxation, also a skill, to balance what he learns in the other three.
I started with PTT and I still think it's a fine way to start. But today I recommend Enter The Kettle bell because I think the kettle bell itself and the presentation and programming in Etc are the most user-friendly, and lay the foundation in the best way possible. If someone does not have a foundation in strength training of some sort already, body weight or otherwise, I would not recommend Naked Warrior.
If they mostly want to use barbells, or that makes sense for their needs, then PTT. If they mostly want to use kettle bells, I would actually recommend Mark and Tracy's swing DVD, and the Kilos Stenos get up DVD, and just tell them the parameters of the PM. The instruction on each move is more detailed than in Etc, and people don't do the PM long enough, or seriously enough.
A kettle bell classic that you would’ve seen around gyms worldwide, but this is an easy exercise to get wrong, so let’s make sure you’re getting the most out of your KB swing. Done correctly you’ll end up with buns of steel as well as adding some intensity to your session.
Stick both movements in a conditioning session and you’ll also be hitting that intensity, helping burn those extra calories. This full-body exercise primarily focuses on the larger lower-body muscle groups which include the hamstrings, quadriceps, glutes and calves.
Feet should be set just outside shoulder width apart with toes pointing forward. From there, push your hips backwards with slight knee bend, drop your body height and take a firm grip on the handle of the kettle bell with both hands.
In the hip hinge position, engage your lats and take a deep breath in to brace your core. Keeping your heels firmly on the ground, push through the floor smoothly and drive your hips forward until you reach a standing position.
Inhale, then descend into a deep squat by flexing at the hips, knees and ankles simultaneously, keeping your heels firmly on the floor until your thighs become parallel to the ground. As you begin to reach an upright position, it’s time to transition into an overhead press.
Using the momentum you’ve created from your explosive assent, vertically press the kettle bells powerfully into the air. Stand tall and finish your press with your palms facing forward.
Here we are not only working every large muscle group in our lower body, but we are also developing our scapular control, core strength, overhead stability and functional fitness. It’s time to put our core to the test and attack this challenging horizontal row exercise.
A full-body exercise that improves core stabilization promotes core rotational strength from shoulders to hips and strengthens your lower-back postural muscles, not to mention your back and bicep muscles. Set up in a high plank position, with both hands on the kettle bell handles.
From this static plank position, it is important to row the kettle bell towards the hip from the elbow in a slow and deliberate manner. Pause at the top of the movement, squeeze the shoulder blades together then lower the kettle bell back down towards the floor smoothly.
The benefits are overwhelming: you experience muscle growth due to the extended period of muscular tension, especially in the upper back, forearms and legs. You’ll notice an improvement in your proprioception (body awareness) and you are constantly developing your core stability by ensuring the spine remains neutral, protecting against both shear and compressive forces.
So, after three grueling kettle bell exercises we finish with this, the KB farmer’s walk. Picture an imaginary line along the floor, almost as if you are about to walk a tight rope.
Stay stable, fight against lateral deviation then take short, quick steps as you walk your set distance. Kristian is an elite trainer at Equinox, he looks after many of the club’s high-profile members, bringing his experience as an ex-rugby pro to the gym floor.
Keep your thumbs by your collar bones, elbows slightly fanned out to support the KB (it should rest on the back of your wrist/forearm. A secret cardio burner; aim for 10 reps minimum each side.
This can also be done on the spot, though adding travel to the lunge will challenge your balance and creep your heart rate up a little further. Drive out of that lunge, stand tall and then step forward with the next leg.
Top tip: superset a smaller muscle group (upper body) with these to keep your heart rate elevated and increase the burn. This Frankenstein workout move is a combination of that staple of high-intensity interval training: the burpee (a brilliant way to build endurance) and a dead lift (for whole-body strength and power).