TABLE OF CONTENTS · v. Kettlebell training improves your mobility and flexibility You cannot...

TABLE OF CONTENTSINTRODUCTION: 4 KETTLEBELL EXERCISES  DESCRIPTIONS AND VIDEOS 8 KETTLEBELL TOTAL BODY EXERCISES 11 KETTLEBELL 17 LOWER BODY EXERCISES 17 KETTLEBELL UPPER BODY EXERCISES 22 KETTLEBELL 27 CORE EXERCISES 27 KETTLEBELL PROGRAMS 32 MAHALO 41

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INTRODUCTION: “Yo, check this out,” a good friend of mine said.

“What do you do with that?” I asked.

“I don’t know but I saw this Russian guy in an article showing this exercise called the Kettlebell Swing,” he said.

This was the first time I saw a kettlebell. It looked like a bowling ball with a handle attached. I’ve began my pursuit in the strength and conditioning field and I just finished my USAW certification. “Russian guy? Must be something good because Russians are known to be frickin’ strong,” I told my friend. I later found that the article my friend mentioned was by Pavel Tsatsouline, known as the guy who brought over the kettlebell to the United States from Russia. “How much does it weigh?” I asked.

“16 kg.”

“So, like 35 lbs.”

“Ya, pretty much but it sure doesn’t feel like your normal 35 lbs.”

I walked over to the bowling ball with the handle attached and went to lift it up like a suitcase. “Whoa shit, that’s different.” And that was the beginning of my curiosity of kettlebells.

When it comes to training, I believe it’s important to have a toolbox and know how to use your tools in the box. Your tools are to be used when you feel necessary and believe it’ll get the job done. As a strength coach who trained hundreds of athletes from various sports disciplines and ages, I found it essential to know what’s in my toolbox.

We are all equipped differently, so it is my hope that this guide adds a few more tools to your box of training.

‘That’s different’ is what I love about kettlebells. We are all used to training with dumbbells and barbells but when you add kettlebells into the mix, a whole other dimension is opened. I am no expert or master kettlebell instructor, but I’ve learned a few things over a decade of learning about building and coaching strength.

There is a lot of information out there about kettlebells and I wanted to create a simple training guide to get you started and peak your curiosity in kettlebell training.



Who is this guide for? This guide is for people who are interested in training with kettlebells, have access to kettlebells, and want to take a simplified approach to training using kettlebells.

Kettlebells are a perfect tool to use when it comes to building strength and muscle, increasing fat loss, and improving athletic performance. Kettlebells are perfect for home gyms because they take up a small amount of space. They are a piece of equipment that’ll definitely outlast the majority of their strength equipment counterparts.

This guide is meant to keep things simple yet effective. It is geared towards those who want to learn about strength and practice the art of strength.

As I mentioned before, I am not a kettlebell expert or master but I am a student who continues to learn and who wants to continue to share and teach others. I am a big believer that the more you learn the more people you can influence and help.

My intention with this book is to take on a simple approach and help you with training with kettlebells from a learners perspective. So I’m assuming that since you purchased this guide, you are prepared to learn.

What’s inside the manual? In this manual, I introduce to you a short history behind the kettlebell and its many uses and benefits when it comes to building muscle, gaining strength, losing fat, and enhancing athletic performance.

You will also find over 20 exercises with images, descriptions, and coaching cues. Lastly, there will be several programs included.

In this manual, you won’t find any fluff or bullshit, just straight to the point training that’ll give you results.

Remember, it’s a practice not a workout.



History of Kettlebells:

I find it fascinating to learn where things come from. Kettlebells have an interesting story. It is said that archeological resources found kettlebells to originate during Ancient Greece. There is a 143 kg kettlebell with an inscription “Bibon heaved me up above head by one head” displayed at the Archaeological Museum of Olympia in Athens, Greece.

In the 18th century, kettlebells made it’s way to Russia whose culture praises strength as an honorable act. Soon after the introduction of kettlebells, Russians began to use the kettlebells to show their acts of strength but found out there was more to this tool.

Dr. Vladislav Kraevsky who is considered the founder of heavy athletics in Russia, travelled Europe to learn about ways to improve health, physical performance and well-being from 1870-1880. After his tour around Europe, Dr. Kraevsky taught the Russian athletic community how to use the kettlebell along with the barbell. On August 10, 1885, Dr. Kraevsky opened up the first training hall in Russia and is considered the birth of weightlifting in Russia.

For Russia, the kettlebell is seen as a national symbol. The physical culture in Russia is much different from the one we have in the US. This tool became a common use among military, olympic weightlifters, and small places. Actually, most national armed forces use the push up tests while Russia test their soldiers using snatching a 25kg kettlebell for a high volume.

In 1981, the Russian government believed kettlebells could provide various benefits for those who work your normal day-to-day jobs. They even started a commision that relied on kettlebell training to improve productivity and decrease chronic health disease.

Finally in 1998, the kettlebells were brought over by Pavel Tsatsouline, former Soviet Union physical training instructor. And you can say the rest is history.

Now today, the kettlebell is widely used in gyms all over the country and have become a must-have in most warehouse gyms, crossfit boxes, and also home gyms.

WHAT ARE THE BENEFITS OF KETTLEBELLS?

I’ll keep it simple and share with you 7 reason why training with kettlebells can be beneficial:

i. Kettlebell training builds a strong grip and powerful forearms: The handles on kettlebells are thicker than barbells and dumbbells which can

challenge your grip strength. Your grips as a direct correlation to your strength. Also, since the center of gravity of the kettlebell is in constant motion, your grip goes from dynamic to static contractions in order to control the kettlebell.

ii. Kettlebell training is time efficient:



Kettlebells are an effective and efficient tool to use when you are pressed to train. By using kettlebells, you can seamlessly alternate between exercises or create complexes (4-6 exercises done in a circuit fashion). These sorts of workouts can take 15-20 minutes. 

iii. Kettlebell training can be done anywhere: All you need is a kettlebell. You can do it in your house, yard, the park, or at the beach. You can even do some kettlebell training in your office. The great thing about kettlebells are that they don’t take up much space. You can get away with just having two kettlebells of different weight that you use for different exercises. So there are really no excuses.

iv. Kettlebell training increases your power output:  Probably one of our favorite reasons to train with kettlebells. Who doesn’t want more power? The Kettlebell Swing, Clean and Jerk, and Snatch can’t be done slow. Performing these exercises improve a quality of strength called power-endurance which is your ability to produce explosive muscular contractions over an extended period of time. The best way to put it, is that power-endurance is your horsepower. 

v. Kettlebell training improves your mobility and flexibility  You cannot perform many of the kettlebell exercises without decent mobility or flexibility. Also, when you do particular exercises such as goblet squats, get-ups, cossak squats, swings, and loaded carries, your mobility and flexibility will improve through practicing the movements.  

vi. Kettlebell training boost your EPOC levels:  When you raise your EPOC levels (exercise post-exercise oxygen consumption), this means that your body continues to burn calories after your training session. This happens because your body is using energy in order restore your body to its resting state. EPOC levels are increased especially after high intensity interval training which can be easily implemented with kettlebells. 

vii. Kettlebell training strengthens abdominal bracing:  Abdominal bracing is the contraction of the abdominal wall that ensures proper spine stability and helps prevent injury. Abdominal bracing happens with the abdominal, lower back, and gluteal muscles contract at the same time. For instance, at the top of a kettlebell swing or during a properly executed plank.



KETTLEBELL EXERCISES  DESCRIPTIONS AND VIDEOS



2-ARM or 1-ARM KB SWING Target Muscles: Shoulders, Back, Hips, Glutes, and Legs Starting Position Stand with feet shoulder width apart. Place the kettlebell in front of you far enough away from your body so when you hinge at the hips and extend your arms forward, you can reach the kettlebell. The back is neutral and the neck is also neutral or slightly extended at the bottom of the swing.

Execution: Keep proper position and posture as you swing the kettlebell between your legs and hinge at your hips. Your feet are planted into the ground and you knees track over your toe. The kettlebell handles pass above the knees to ensure a neutral back. Throughout the movement the arms are straight and shoulders are held back and down. At the top of the swing the body forms a straight light as the hips and knees fully extend and you maintain a neutral spine position. Your abs and glutes forcefully contract while the kettlebell will momentarily float at the top of the swing. At that point you pull the kettlebell down for the back swing as your hinge your hips back.



SINGLE ARM KB SWING:



 KETTLEBELL 

TOTAL BODY EXERCISES



KB CLEAN Target Muscles: Shoulders, Back, and Legs

Starting Position Stand with feet shoulder width apart. Place the kettlebell in front of you far enough away from your body so when you hinge at the hips and extend your arm forward, you can reach the kettlebell. The back is neutral and the neck is also neutral or slightly extended at the bottom of the swing.

Execution: Keep proper position and posture as you swing the kettlebell between your legs and hinge at your hips. Your feet are planted into the ground and you knees track over your toe. The kettlebell handles pass above the knees to ensure a neutral back. Throughout the movement the arms are straight and shoulders are held back and down. At the top of the swing the body forms a straight light as the hips and knees fully extend and you maintain a neutral spine position. Your abs and glutes forcefully contract while the kettlebell will momentarily float at the top of the clean. Inhale as you hinge and load your hips. Exhale slightly at the top of the movement. At the top of the clean, the elbows, kettlebell and your torso become one. Your shoulders are pressed down and wrist straight. You want to have the kettlebell travel the shortest distance and stay close to your body on the upswing.

Important Coaching Cue: The kettlebell comes in contact with your forearms at the top of the movement with no impact. Allow the kettlebell to travel up close to your body.



KB CLEAN + PRESS Target Muscles: Shoulders, Chest, Back, and Legs


Execution: Keep proper position and posture as you swing the kettlebell between your legs and hinge at your hips. Your feet are planted into the ground and you knees track over your toe. The kettlebell handles pass above the knees to ensure a neutral back. Throughout the movement the arms are straight and shoulders are held back and down. At the top of the swing the body forms a straight light as the hips and knees fully extend and you maintain a neutral spine position. Your abs and glutes forcefully contract while the kettlebell will momentarily float at the top of the clean. Inhale as you hinge and load your hips. Exhale slightly at the top of the movement. At the top of the clean, the elbows, kettlebell and your torso become one. Your shoulders are pressed down and wrist straight. You want to have the kettlebell travel the shortest distance and stay close to your body on the upswing.

Press Execution: From the top position of the Kettlebell Clean, the kettlebell is cradled against your forearm, known as the rack position with the first below your chin. With your neck neutral and knees locked, press kettlebell overhead. Keep the quads, glutes, and core tight. Do not allow the wrists to hyperextend and keep the forearms straight. Pause at the top of the movement for one second and lower back to the rack position for a pause of one second before you repeat.



KB SNATCH Target Muscles: Shoulders, Chest, Back, and Legs


Execution: Keep proper position and posture as you swing the kettlebell between your legs and hinge at your hips. Your feet are planted into the ground and you knees track over your toe. The kettlebell handles pass above the knees to ensure a neutral back. Throughout the movement the arms are straight and shoulders are held back and down. Snatch the kettlebell overhead in one uninterrupted motion with arms straight and locked out. Catch the kettlebell softly without letting it bang against your forearm. At the top of the snatch the arms should be straight and in line with your ear or slightly behind your head without hyperextending at the lower back. After holding the top of the movement for a split second, actively lower the kettlebell in a smooth motion close to the body and snatch again. Inhale as you hinge and load your hips. Exhale slightly at the top of the movement.



KB HIGH PULL Target Muscles: Shoulders, Glutes, Back, and Legs


Execution: Keep proper position and posture as you swing the kettlebell between your legs and hinge at your hips. Your feet are planted into the ground and you knees track over your toe. The kettlebell handles pass above the knees to ensure a neutral back. Throughout the movement the arms are straight and shoulders are held back and down. As the kettlebell swings at lower chest level, pull your elbow up and back. When the kettlebell reaches chin level, punch the kettlebell forward to commence the backswing. Again, inhale as you hinge and load your hips. Exhale slightly at the top of the movement. At the top of the high pull, your should is pulled back are pressed down. You want to have the kettlebell travel the shortest distance and stay close to your body on the upswing.



KB GET-UP Target Muscles: Shoulders, Glutes, Back, Legs, Arms, and Abs

Starting Position: Lay on your back with kettlebell placed next to your shoulder. Roll over to the side of the kettlebell and with both hands lift off the kettlebell from the ground to the starting position of the a floor press. Press the kettlebell to extend the arms and keep your wrist on the kettlebell side neutral. Lock your elbows out and pack your shoulder by pulling scapula back and pressed down, and retracting the head of the humerus. The heel of the foot of the kettlebell side stays planted throughout the movement.

Execution: Keep your eyes fixated on the kettlebell. Come up to a sit-up position with the free hand pressing into the floor for support. When you come up to an upright position, drive your foot into the ground as you swing the extended leg under and and into a single kneeling position. The support leg should be at ninety degrees . Now your eyes are looking towards the horizon and arm still vertical pressing upwards with shoulder back and pressed down. From that position come up to a standing position with midsection tight, quads and glutes contracted, and eyes towards the horizon. Hold the top position for two seconds before you reverse the motion to the starting position.

Finish: While laying on your back and kettlebell pressed, lower the kettlebell down as you assist with the other arm back to the ground.

Variations: Half Get-up, Post Get-Up



KETTLEBELL

LOWER BODY EXERCISES



KB GOBLET SQUAT Target Muscles: Legs, Glutes, and Back

Starting Position Stand with feet shoulder width apart. Place the kettlebell in front of you far enough away from your body so when you hinge at the hips and extend your arms forward, you can reach the kettlebell. The back is neutral and the neck is also neutral or slightly extended at the bottom of the swing. Swing the kettlebell between your legs and hike it up towards your chest to bring it up to the starting position with elbows down, kettlebell at chest level, and hands on the side of the handles as if holding onto bull horns.

Execution: Keep your chest up and shoulders retracted back and pressed down. Break at the hips first before you flex at the knee. Drop your hips down low so that you hip crease is below your knees. Make sure to keep your knees tracking in line with your toes. Elbows should trace between the knees. Hold the bottom position for a pause before you return to the upright position. Inhale as you lower into the squat position, and exhale slightly when you finish the movement.



SINGLE KB FRONT SQUAT Target Muscles: Legs, Glutes, Shoulders, Back

Starting Position Stand with feet shoulder width apart. Place the kettlebell in front of you far enough away from your body so when you hinge at the hips and extend your arms forward, you can reach the kettlebell. The back is neutral and the neck is also neutral or slightly extended at the bottom of the swing. Swing the kettlebell between your legs and hike it up towards your chest to bring it up to the rack position with kettlebell resting on the forearm and wrist neutral.

Execution: Keep your chest up and shoulders retracted back and pressed down. Break at the hips first before you flex at the knee. Drop your hips down low so that your hip crease is below your knees. Make sure to keep your knees tracking in line with your toes. Elbows should trace between the knees. Hold the bottom position for a pause before you return to the upright position. Inhale as you lower into the squat position, and exhale slightly when you finish the movement. You can use your free hand for balance by extending it out in front of you.



KB LUNGES Target Muscles: Legs, and Glutes

Starting Position Stand with feet shoulder width apart. Place the kettlebell in front of you far enough away from your body so when you hinge at the hips and extend your arms forward, you can reach the kettlebell. The back is neutral and the neck is also neutral or slightly extended at the bottom of the swing. Swing the kettlebell between your legs and hike it up towards your chest to bring it up to the starting position with elbows down, kettlebell at chest level, and hands on the side of the handles as if holding onto bull horns.

Execution: Keep your chest up and shoulders retracted back and pressed down. Keep your torso upright with midsection tight as you step forward into a lunge position. You want to step far enough so that your forward leg and back leg form a ninety degree angle. Don’t allow the back knee to bang against the ground although it may lightly touch the ground. Drive through your foot and return back to the starting position. Perform this exercise using the usual biomechanical breathing.

Variations: You can perform KB Lunges with the kettlebell held in a goblet position, to the side, or in the front rack position. Also, instead of stepping forward you can perform a reverse lunge or lateral lunge. Lastly, there is kettlebell lunge and press.

FRONT RACK KB LUNGE LATERAL KB LUNGE



KB RDL Target Muscles: Back, Hamstrings, Glutes

Starting Position Stand with feet shoulder width apart. Place the kettlebell in line with your heels on the floor. Hinge at the hips as you reach down to grab the handles with both hands. The back is neutral and the neck is also neutral or slightly extended at the bottom of the RDL. If you can’t keep your back neutral to pick up the kettlebell sit your hips back more and flex at the knees in order to pick up the kettlebell properly. Stand straight up holding the kettlebell with arms fully extended and acting like hook. Your chest is up, shoulders retracted and pressed down, and midsection tight.

Execution: Keep your chest up and shoulders retracted back and pressed down. Hinge at the hips and keep your knees slightly flexed. Imagine there is a rod through your knees drive your hips back. Go as far as you can without allowing your lower back to round. The kettlebell should keep in line with the heels and fall between your leg, not out in in front you. This will only cause more stress on the lower back.

Variations: You can perform the KB RDL with a single arm and progress to a single leg RDL. (watch the video for progressions and details)



KETTLEBELL UPPER BODY EXERCISES



KB OVERHEAD PRESS Target Muscles: Shoulders and Chest

Starting Position Stand with feet shoulder width apart. Place the kettlebell in front of you far enough away from your body so when you hinge at the hips and extend your arm forward, you can reach the kettlebell. The back is neutral and the neck is also neutral or slightly extended at the bottom of the swing. Perform a Kettlebell Clean so that the kettlebell is resting on your forearm in a rack position.

Execution: From the top position of the Kettlebell Clean, the kettlebell is cradled against your forearm, known as the rack position with the first below your chin. With your neck neutral and knees locked, press kettlebell overhead. Keep the quads, glutes, and core tight. Do not allow the wrists to hyperextend and keep the forearms straight. Pause at the top of the movement for one second and lower back to the rack position for a pause of one second before you repeat.



KB ROW Target Muscles: Back and Arm

Starting Position: Take a split stance position with kettlebell places next to the forward leg. Now hinge over at the hips, maintain a flat back and a neutral neck. Reach down and grasp the kettlebell handle with the opposite arm.

Execution: Keeping your midsection tight and body rigid, pull the kettlebell towards your hip as you retract your scapula and press down. Make sure you pull the weight using your back muscles and not shrug the weight up. Then return back to the starting position. As a reminder, you want to inhale as you pull the kettlebell from the floor, and exhale as you place it back at the start.

Variations: Try the Kettlebell Grappling Row for a good variation for training grip strength.



KB FLOOR PRESS Target Muscles: Chest, Shoulders, Triceps

Starting Position: Lay on the floor with you legs flat. The kettlebell should be next to one of your shoulders. Slightly turn over to where the kettlebell is and grasp the handle with both hands. Return back to your back and place the arm with the kettlebell on the ground with upper arm and elbow set at forty-five degrees to the body, forearm vertical, and wrist neutral

Execution: With the shoulder of the kettlebell side packed, head of the humerus and scapula retracted, press the kettlebell up until arm is fully extended. Pause at the top of the movement before you return back to the starting position before your next repetition.



KB HALO Target Muscles: Shoulders and Ches

Starting Position: Begin in a bottom up goblet squat position, with the bell of the kettlebell facing upwards. Feet are shoulder width apart and your midsection is held tight. Execution: Keep your head still and send the kettlebell around your head. Lift the kettlebell to the right side of your head and slowly circle it around your neck to the left side, until you return back to the front. Perform all prescribed reps on one side before you change directions.  



KETTLEBELL

CORE EXERCISES



KB LOADED CARRIES Target Muscles: Legs, Core, Back

KB SUITCASE WALK

Starting Position: Stand with a kettlebell in one arm to at your side. Your shoulders a pulled back and pressed down. Midsection is tight.

Execution: Maintain proper posture as you walk for prescribed distance before switching arms. We suggest you go anywhere between 20-40 yards/arm

KB WAITER WALK

Starting Position: Perform a kettlebell press. While holding the kettlebell overhead, keep your midsection tight.




KB FRONT RACK WALK

Starting Position: Perform a kettlebell clean. Hold the kettlebell in the rack position with midsection tight, and shoulder held back and pressed down.




KB RUSSIAN TWISTS Target Muscles: Abs

Starting Position: Sit on the floor with knees bent and feet flat on the floor. Grab the kettlebell by the handles and lean slightly back keeping your elbows close to your body and the kettlebell about 2-3 inches away from your body.

Execution: Rotate to one side and then to the other. Keep your head in line with the kettlebell as it moves side to side. This makes sure that you are using your effectively activating your core rather than just moving your arms.

Note: To increase difficulty raise your feet from the ground and work towards your legs being straight out in front of you.



KB WEIGHTED SIT UP Target Muscles: Abs

Starting Position: Lie on the floor and get into the finishing position of the floor press.

Execution: Punch the kettle towards the ceiling as you come up into a sit up position. The kettlebell should be held in the overhead position with your elbows locked out. Slowly return back to the starting position.

Variation: Two handed overhead sit ups.



KETTLEBELL PROGRAMS



BEGINNER PROGRAM

GOAL: The goal of this program is an introduction to the basic movements of kettlebell training. Each

week there is a progression to build upon the week before.

WHAT YOU CAN EXPECT: During this program you will become more comfortable training with a kettlebell and your own bodyweight. You can expect to gain strength and improve mobility and flexibility. If this is your

first time following a training routine, you may also experience weight loss if combined with proper nutrition. There will be an emphasis on the kettlebell swing, the foundation exercise of

kettlebell training.

FREQUENCY 2-3 Times per Week 

(Sample Training Schedule Below)

DURATION: 4 Weeks

The above is just an example, you can just keep it to Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 Session 1A Session 2A Session 3A

Week 2 Session 1B Session 2B Session 3B Session 1C

Week 3 Session 2C Session 3C Session1D

Week 4 Session 2D Session 3D Session 1A(Deload)

Rest



SESSION 1A Group A: Sets Reps Rest Weights  1A. KB Swings 3 6 20s 2A. KB Press 3 6/side 30s

Group B: Sets Reps Rest Weights 1B. Goblet Squats 3 10 20s 2B. KB Rows 3 10/side 30s (bent over) 

Group C: Sets Reps Rest Weights 1C. Suitcase Carries 3 20 yds/arm 20s 2C. KBl Swings 3 6 30s

SESSION 2A Group A: Sets Reps Rest Weights 1A. KB Swings 2 10 - 1B. Push-ups 2 10 - 1C. Reverse Row 2 10/side - 1D. Walking Lunges 2 10/side 2 minutes

Group B: Sets Reps Rest Weights 1B. Goblet Squats 2 10 - 2B. Weighted Sit-ups 2 10 - 3B. Halos 2 5 ea way - 4B. Front Rack Walks 2 20 yds/arm 2 minutes

SESSION 3A Group A: Sets Reps Rest Weights 1A. KB High Pulls 3 5 20s 2A. KB Press 3 5/side 20s

Group B: Sets Reps Rest Weights 1B. KB Reverse Lunge 3 8/leg 20s 2B. KB Squeeze Row 3 8 20s (hold top position for 3-count) Group C: Sets Reps Rest Weights 1C. KB Swings 3 12 20s 2C. KB Russian Twists 3 5/side 20s



SESSION 1B Group A: Sets Reps Rest Weights  1A. KB Swings 3 8 20s 2A. KB Press 3 8/side 30s


Group C: Sets Reps Rest Weights 1C. Suitcase Carries 3 30 yds/arm 20s 2C. KB Swings 3 8 30s

SESSION 2B Group A: Sets Reps Rest Weights 1A. KB Swings 2 12 - 1B. Push-ups 2 12 - 1C. Reverse Row 2 12/side - 1D. Walking Lunges 2 12/side 2 minutes


SESSION 3B Group A: Sets Reps Rest Weights 1A. KB High Pulls 3 6 20s 2A. KB Press 3 6/side 20s




SESSION 1C Group A: Sets Reps Rest Weights  1A. KB Swings 4 6 20s 2A. KB Press 4 6/side 30s


Group C: Sets Reps Rest Weights 1C. Suitcase Carries 4 20 yds/arm 20s 2C. KBl Swings 4 6 30s

SESSION 2C Group A: Sets Reps Rest Weights 1A. KB Swings 3 10 - 1B. Push-ups 3 10 - 1C. Reverse Row 3 10/side - 1D. Walking Lunges 3 10/side 2 minutes


SESSION 3C Group A: Sets Reps Rest Weights 1A. KB High Pulls 4 5 20s 2A. KB Press 4 5/side 20s




SESSION 1D Group A: Sets Reps Rest Weights  1A. KB Swings 4 8 20s 2A. KB Press 4 8/side 30s


Group C: Sets Reps Rest Weights 1C. Suitcase Carries 4 30 yds/arm 20s 2C. KB Swings 4 8 30s

SESSION 2D Group A: Sets Reps Rest Weights 1A. KB Swings 3 12 - 1B. Push-ups 3 12 - 1C. Reverse Row 3 12/side - 1D. Walking Lunges 3 12/side 2 minutes


SESSION 3D Group A: Sets Reps Rest Weights 1A. KB High Pulls 4 6 20s 2A. KB Press 4 6/side 20s




FAT LOSS PROGRAM

GOAL: The goal of this program is specifically for fat loss and work capacity.

WHAT YOU CAN EXPECT: During this program you will be challenged with circuits, density training, work capacity sets, and more through kettlebell complexes. You can expect to gain anaerobic capacity, shed off a ton of

fat, and maybe build some lean mass if combined with proper nutrition.

FREQUENCY 3-4 Times per Week 

(Sample Training Schedule Below)

DURATION: 4 Weeks

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 Session 1 Session 2 Session 3

Week 2 Session 1 Session 2 Session 3 Session 1

Week 3 Session 1 Session 2 Session 3

Week 4 Session 1 Session 2 Session 3 Session 1



Session 1

Group A: 5 Rounds KB Snatch x 5/arm Goblet Squat x 8 KB Rows x 8/arm *Rest for 90 seconds between each Round

Group B: 5 Rounds Push-ups x 10 KB Swings x 10 KB Clean to Press x 5/arm Prone Y-Ws x 10 *Perform 5 rounds with no rest in between.

RECORD YOUR GROUP B TIME: _______________

Session 2

As Many Rounds as Possible: 20 minutes KB Clean - Lunge x 5/side KB Grappler Rows x 8 KB Snatch x 5/arm Goblet Squats x 8 Russian Twists x 8/side *Note: This is not a race. Focus on quality rounds and good technique. If technique begins to fade, take some time to recover but continue to push through. Train smart.

RECORD # of ROUNDS: _______________

Session 3

Group A: 5 rounds or 5 minutes Push ups x 8 KB Swings x 10 KB Rows (Split Stance) x 8/arm *Perform circuit for 5 rounds or 5 minutes depending on whichever comes first. Immediately after finishing Group B, go into Group B Recovery.

If you finished 5 rounds within the 5 minutes, record time: ___________ and at 1-2 reps next session.

If you didn't finish 5 rounds within the 5 minutes, record # of rounds and where you left off: _____________ and beat improve next week.



Group A Recovery: Perform 5 minutes of Jump Roping but make sure it doesn’t exhaust you too much. If you don’t have a jump rope and in a gym, walk on a stair climber or treadmill at an incline for 5 minutes.

Group B: 5 rounds or 4 minutes KB Snatch x 4/arm Front Rack Squat x 5/arm *Perform circuit for 5 rounds or 4 minutes depending on whichever comes first. Immediately after finishing Group B, go into Group B Recovery.

If you finished 5 rounds within the 4 minutes, record time: ___________ and add 1-2 reps next session.


Group B Recovery: Perform 5 minutes of Jump Roping but make sure it doesn’t exhaust you too much. If you are training out of a home gym, take an easy jog around the block or shadow box for 5 minutes.

Group C: 5 rounds or 8 minutes Floor Press x 8/arm Weighted Sit Ups x 8 Reverse Lunges x 8/side KB High Pulls x 8 *Perform circuit for 5 rounds or 8 minutes depending on whichever comes first.

If you finished 5 rounds within the 8 minutes, record time: ___________ and at 1-2 reps next session.




MAHALO Mahalo for downloading The Kū Project’s Ultimate Kū Body Kettlebell Guideline. I hope this gives you more tools to help you improve your fitness and health.

If you found this helpful, feel free to share this with your friends and family. And if you have any questions, you can email me at [email protected]. I’ll be more than happy to talk stories with you about kettlebell training.

Kettlebells aren’t the primary tool we use at The Kū Project, but we do believe they are effective and efficient if you are interested in using them in your training. As mentioned in the introduction, we view training our bodies as a practice which becomes a way of life that helps us build a Kū body to live a Kū life.

Keep it Kū and A hui hou,

AIPA

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