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TheAmericanCollegeofSportsMedicinerecommends23daysperweekofstrengthtrainingplus,nonconsecutivedaysoftheweek,andcardiovasculartraining35daysperweekforatleast30minutes.Thisexerciseprogramisperformedwithakettlebellandbuildsstrengthandimprovescardiovascularendurance,ifperformedatafastpass.Thereisabeginnerandanadvancedworkout;ifyouarenotfamiliarwithkettlebellsstartwiththebeginnerworkoutandgraduallyadvancetotheadvancedworkout.AmericanCollegeofSportsMedicinesstatsthatonceyourmuscleshaveadaptedand12repscanbeperformedeasily,youcanprogresstotheadvancedworkout.Progressioncanhappentwoways:1.Increaseweightthatallowsyoutoperformamaximumof12reps(nosigniicantmusclefatigueandthelastrepisdificult)2.Increasethenumberofsets.Ifyouareovertheageof40andnotaccustomedtovigorousactivityand/orhaveamed-icalconditionpleasecheckwithyourPhysicianbeforestartingaworkoutprogram.Theseexercisescanbeperformedforreps:23setsofeachexercise.812repsWhatisneeded:
1. Onekettlebell2.Water
SafetyTips:1. Traininanareathatisspaciousandfreeofcluttertopreventpropertydamageandorinjury2. Ifkettlebellisrubber,trainonasurfacethatdoesnotallowthebelltobounce.3. Goodtechnique
A).DONOTbendyourwrist. B.)Trainatyourcurrentleveloflexibility(rangeofmotion). C.)DONOTsacriiceformtoincreasethenumberofreps.Ifproperformcannotbemaintaineddur
ingarep,releasethebelltotheloor,inacontrolledmanner.Beawareofwherethebellwilldrop,watchoutforfeet(yoursandothers).
6. Selectappropriateweight(weightthatwillallow812reps)7. Alwayspracticesafety,nomattertheweightofthebell.Thiswillhelpyoucreategoodhabits.
KettlebellWorkout-BeginnerandAdvancedEmail:[email protected]
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BeginnerWorkoutSwing:(TargetsLowerbodyandhipextension)
1. Startbyplacingbellontheloorandstandingafootbehindthebell.
Stance: Feetslightlywiderthan
shoulderwidth Squeezeshoulderbladesto
gether.Openchest.2. Squat(sitback,similarsittinginachair)
andgrabbellwithbothhandsandswingbellbackbetweenlegs.
Form: Keepbackstraight(not
rounded) Keepweightinheels(canyou
liftyourtoes?) Keepfocusstraightahead
3. Swingbelltochestlevel(NOHIGHERthanchestlevel)
Form: Straightrelaxedarms.Your
armsonlyholdthebell.o ArmsDONOTliftthe
bell. Drivehipsforward.
o HipsdoALLthework.
Bellshouldbeinlinewithyourarmsandwrist.
o DONOTbendwrist4. Oncethebellisatchestlevel,reversethe
swingandthebellwillswingbetweenyourlegsandthenuptochestlevel
**Checkyourform:Twolines*** 1.Head,upperbody,andlegs
2.Armsandkettlebell
Step1 Step2
Step3
Step4
Step2
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SumoDeadlift:
1. Startbycenteringthebellontheloorbetweenyourfeet.
Stance: Feetslightlywiderthanshoulderwidth Feetturnedoutandkneesslightlybent
2. Bend(atthehips)forwardandgrabthebellwithbothhands
Form: Keepbackstraight(notrounded) Keepweightinheels(canyourliftyour
toes?) Keepkneesoverankles(feetturnedoutso
kneesarefacingthesamedirectionthefeetarepointing)
Keepfocusstraightahead3. Straightenyourkneesandhipsandpickupthebell.
Form: Armsarestraightandloose LegsdoALLthelifting
4.Repeatfromstep2Step1
Step2 Step3
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KettlebellClean:1.Startbystandingoverthebell. (seestep1photoofSwingexercise) Stance:
Feetshoulderwidthapart Squeezeshoulderbladestogether.Openchest.
2. Squat(sitback,similartosittinginachair)andgrabthebellwithonearmandswingthebellbackbetweenyourlegs.
Form: Keepbothshoulderssquare.DONOT
droponeshoulderwhenyoupickupthebell.
Keepbackstraight(notrounded) Keepweightinheels(canyouliftyour
toes?) Keepfocusstraightahead
3. Swingbelltochestlevel(NOHIGHERthanchestlevel)andpullbelltowardsyourbody(Shoulderheight)
Form: Keeparmsloose
o Armsdonotliftthebell Drivehipsforward
o HipsdoALLthework DONOTbendyourwrist Thebellshouldrollovertheforearm.DO
NOTletthebellcrashintoyourforearm.4. Thebell,elbow,andtorsoarealigned.
Form: Keepbothshoulderssquareandpressed
down.DONOTliftshouldersuptowardears. Squeezearmpit Tricepistouchingribcage Thebellispositionedbetweenforearmand
bicep Keepabstightandexhale(oncebellisposi
tionedonthearm)***DONOTBENDYOURWRISTS***
5.Reversethecleanandbellisbyyourside6.RepeatfromStep3**Controlthebellwhenyoupulltheittowardsyourbody.
**DONOTletthebellhitthe chest.
Step2 Step2
Step3 Step4
Step3&Step4 Step5
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KettlebellPress:1.Cleanthekettlebelltoshoulder (seestep1photoofSwingexercise)
****SameformasdescribedinKettlebellClean****2. Holdbellatshoulderforafewseconds
Keepshoulderspresseddown(donotlifttowardears)
Dothistodiminishthemomentumproducedbytheclean.
Keepfocusstraightahead DONOTbendyourwrist
3. PressbellupForm:
Thinkofpushingyourselfawayfromthebellinsteadofpressingthebellup
Keepkneeslocked Griptheloorwithyourtoes Contractthighmusclestoliftkneecaps DONOTletlowerbackarch
o Squeezemidsectionandglutes Asyoupressthebell,squeezefreehandina
istorsqueezeasmallballinyourhand***Especiallywhenyourarmisfullyextendedaboveyourhead
Holdthebelloveryourhead,motionless,forafewseconds
4. Bringthebellbacktostartingposition(atshoulderheight)
5. RepeatfromStep3
Step2
Step3
Step3
Step4
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FrontSquatwithKettlbell:1. Standwithfeetshoulderwidthapartholdingthekettlebellwithtwo
hands(bythehornsorthebell)andsqueezeshoulderbladestogethero Feetareparalleltooneanother
2. Squat(sitback,similartosittinginachair)whileholdingthebellinfrontofyouForm:
o Keepbackstraight(notrounded)o Keepweightinheels(canyouliftyourtoes?)o Hamstringsshouldbeparallelwiththelooro Keepfocusstraightaheado DONOTletkneesbowin(rollontoyourarch)needFLAT
FEETandkeepkneesoverankle3. Oncehamstringsareparallelwithloor,pressheelsintotheloorand
straightenlegsandreturntostandingpositionandrepeatfromtheirststep
Step1 Step2
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AdvancedWorkout
Step1 Step2
Step2 Step3
Step3
SWING:1. Startbyplacingbellontheloorandstanding
afootbehindthebell. Stance:
Feetslightlywiderthanshoulder width
Squeezeshoulderbladestogether.Openchest.
2.Squat(sitback,similarsittinginachair)andgrabbellwithONEhandandswingbellbackbetweenlegs.
Form:Keepbackstraight(notrounded) Keepweightinheels(canyoulift
yourtoes?)Keepfocusstraightahead
3.Swingbelltochestlevel(NOHIGHERthanchestlevel)
Form: Straightrelaxedarm.Yourarmonly
holdsthebell.ArmDOESNOTliftthebell.
Drivehipsforward.HipsdoALLthework.
Bellshouldbeinlinewithyouarmandwrist.
DONOTbendwrist4. Oncethebellisatchestlevel,reversethemovementandbellwillswingbetweenlegs(step2).Repeatfromstep2***Checkyourform:Twolines***1.Head,upperbody,andlegs2.Armsandkettlebell
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Step1
Step2 Step3
SumoDeadlift:**UseheavierbellORusewith2bells**1. Startbycenteringthebellontheloor
betweenyourfeet.Stance:
Feetslightlywiderthanshoul-derwidth
Feetturnedoutandkneesslightlybent
2. Bend(atthehips)forwardandgrabthe
bellwithbothhandsForm:
Keepbackstraight(notround-ed)
Keepweightinheels(canyourliftyourtoes?)
Keepkneesoverankles(feetturnedoutsokneesarefacingthesamedirectionthefeetarepointing)
Keepfocusstraightahead3. Straightenyourkneesandhipsandpick
upthebell.Form:
Armsarestraightandloose LegsdoALLthelifting
4.Keepbellinhandsandrepeat
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Step1A Step1B
Step1C Step1D
Step1E Step2 Step4 Step5
1. Repeatstepsandformfortheclean**ControlthebellwhenyoupulltheittowardsyourbodyDONOTletthebellhitthechest.**2.Standing(withbellatshoulder)pressthebell
aboveyourheadForm: Thinkofpushingyourselfawayfromthe
bellinsteadofpressingthebellup Keepkneeslocked Griptheloorwithyourtoes Contractthighmusclestoliftkneecaps DONOTletlowerbackarch
o Squeezemidsectionandglutes Asyoupressthebell,squeezefreehand
inaistorsqueezeasmallballinyourhand
Especiallywhenyourarmisfullyex-tendedaboveyourhead
Holdthebelloveryourhead,motionless,forafewseconds
3. Reversethepressandreturnthebellbacktoshoul-der
4. Thenstraightentheelbowtoplacethebelldownbyyoursidewithastraightarm.
5. Repeatfromstep1B.
CleanandPress:
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Step1
Step3
Step4A
Step4B Step4C
Step2
**Useheavierbell** 1.Standwithfeetshoulderwidthapartholding
thekettlebellwithtwohands(bythehornsorthebell)andsqueezeshoulderbladestogethero Feetareparalleltooneanother
2.Squat(sitback,similartosittinginachair)whileholdingthebellinfrontofyouForm:o Keepbackstraight(notrounded)o Keepweightinheels(canyouliftyour
toes?)o Hamstringsshouldbeparallelwiththe
looro Keepfocusstraightaheado DONOTletkneesbowin(rollontoyour
arch)needFLATFEETandkeepkneesoverankle
3.Oncehamstringsareparallelwithloor,setthebellontheloor
4.PerformasquatthrustFormA.Placehandsoneachsideofbellandjump
feetbacktogetherinaplankpositionKeepspinestraight.DONOTlethipsdrop.
B.JumpfeetbackintosquatpositionSitbackKeepweightinheelsFocusstraightahead
C.GrabbellwithbothhandsandstandupDrivehipsforwardKeeparmsstraight
5.Repeatfromstep2
FrontSquatwithPlank:
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WorksCited
Martone,Jeff.KettlebellInstructorCertiicationLevel1.LenoirCity:Tactical Athlete,2008.Print.Pavel.Enterthekettlebell!StrengthSecretoftheSovietSuperman.St.Paul: DragonDoor,2006.Print.Thompson,WalterR.,etal.ACSMsGuidelinesforExerciseTestingandPrescrip tion.Philadephia,2010. Print.
Kettlebell workout-BeginnerKettlebell Workout - Advanced
