1. ultimate kettlebell guide3.pdf · difficulty stimulates more muscle activity contributing to...

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1. Table of Contents 1. Table of Contents................................................................................................................ 2

2. Introduction ........................................................................................................................ 4

2.1. History and Background of Kettlebells ........................................................................ 4

2.2. Benefits of Kettlebells ................................................................................................. 4

2.3. Caution ........................................................................................................................ 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 Kettlebell Swing ............................................................................................. 6

4. One Handed Kettlebell Swing ............................................................................................. 7

5. Two-Arm Kettlebell Row ..................................................................................................... 9

6. Kettlebell Figure Eight ...................................................................................................... 10

7. Kettlebell High Pull ........................................................................................................... 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 Clean ............................................................................................................. 18

15. Two-Arm Kettlebell Military Press ................................................................................ 19

16. One Arm Kettlebell Split Jerk ........................................................................................ 20

17. One Arm Kettlebell Snatch ............................................................................................ 21

18. Kettlebell Power Plank with Row (Renegade Row) ...................................................... 23

19. Kettlebell Push-Up with Row ........................................................................................ 24

20. Alternating Kettlebell Press .......................................................................................... 25

21. Double Kettlebell Windmill ........................................................................................... 26

22. Goblet Squat/Front Squat ............................................................................................. 28

23. Kettlebell Pistol Squat ................................................................................................... 29

24. Kettlebell Thruster ........................................................................................................ 30

25. Kettlebell Turkish Get-Up (Lunge Style) ........................................................................ 31

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26. Kettlebell Turkish Get-Up (Squat-Style) ........................................................................ 33

27. Kettlebell Leg-Over Floor Press ..................................................................................... 35

28. Kettlebell Lunge Pass-Through ..................................................................................... 36

29. Kettlebell One-Arm Row ............................................................................................... 37

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 Deadlift ........................................................................................... 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 the World ......................................................................................... 54

44. Example Workouts ........................................................................................................ 56

44.1. Order of Exercises .................................................................................................. 56

44.2. Number of Circuits 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

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2. Introduction

2.1. History and Background of Kettlebells

Kettlebells were first used for physical conditioning in 18th century Russia, where they are

called (girya), and were employed by the Soviet Red Army in the 20th century as part

of strength and conditioning programs. Kettlebell programs were popularised in the USA

around the beginning of the C21st by Pavel Tsatsouline, who also developed the first

certification program for kettlebells.

2.2. Benefits of Kettlebells

Kettlebells differ from conventional dumbbells by virtue of the fact that their weight is

located some distance underneath the handle, which is also thicker than that of most

dumbbells. As a result, kettlebells are more difficult to move around and grip. This increased

difficulty stimulates more muscle activity contributing to increased burning of calories

during resistance exercise. Kettlebells lend themselves more readily than dumbbells or

barbells to exercises involving swinging and ballistic movements, and therefore a greater

number of muscle areas can be worked within the one exercise (compound exercise as

opposed to isolation).

There are many exercises using kettlebells which are suitable for people with varying levels

of experience and skill. This catalogue of kettlebell exercises provides a range of exercises

for beginners, intermediate and advanced students.

2.3. Caution

Because kettlebell exercises differ considerably from other resistance and weight-bearing

exercises for reasons outlined above, care should be taken by those beginning a program

involving them.

A qualified personal trainer or fitness class instructor who has experience with (and, ideally,

certification with) kettlebells should demonstrate and monitor appropriate exercises for the

beginner.

Those who are accustomed to training with heavier weights, such as used in hypertrophy

programs, should bear in mind that the vast majority of kettlebell exercises are compound

rather than isolating in nature, and often involve explosive movement. Therefore a lighter

weight of kettlebell should be selected to begin with, and heavier kettlebells should not be

used until perfect form is achieved with the lighter ones.

Anyone with back and shoulder problems, or a weak core, should consult a physician or

appropriately qualified medical practitioner before commencing an exercise program

involving kettlebells.

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When exercising with kettlebells, a clear working space of around 3m or 9 ft is ideal.

2.4. Suggested Kettlebell Weights

Current Strength Starting Weight Suggested Set of Kettlebells

Average Female 18lb / 8kg 12lb, 26lb, 35lb / 8kg, 12kg, 16kg

Strong Female 26lb / 12kg 26lb, 35lb, 44lb / 12kg, 16kg, 20kg

Average Male 35lb / 16kg 35lb, 44lb, 53lb / 16kg, 20kg, 24kg

Strong Male 44lb / 20kg 44lb, 53lb, 70lb / 20kg, 24kg, 32kg

Very Strong Male 53lb / 24kg 53lb, 70lb, 88lb / 24kg, 32kg, 40kg

2.5. Stretching and Warm-up

Kettlebell exercises place great demands on joint flexibility and strength as well as

coordination. Therefore warm-ups for kettlebell routines should include specific stretches

and engagement of all joints: wrists, elbows, shoulders, hips, knees and ankles. These

stretches should be made up of a combination of static stretches (up to 2 minute holds),

“ballistic” stretches (a number of repetitions moving in and out of end ranges, e,g. lateral

straight punches) and coordination exercises which integrate lower and upper body

movements (e.g. jumping jacks)

2.6. How to use this Guide

On the following pages you will find descriptions for 41 varied kettlebell exercises. You can

mix and match these to devise your own routines, use them as reference for routines from

your trainer or you can try out our sample workouts which start on page 56.

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3. Two Handed Kettlebell Swing

Skill Level: Beginner

3.1. Main Muscle Groups Worked

Lower Back Biceps Adductors

Middle Back Triceps Quadriceps

Trapezius Forearms Calves

Latissimus Dorsi Abdominals Gluteus Maximus

Shoulders Obliques Hips

Chest Hamstrings

3.2. Exercise Steps

1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.

2. Hold kettlebell with both hands, palms down, arms in front of body.

3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.

4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell

forwards and to shoulder height, engaging hips and glutes all the time. The hips and

glutes, rather than the arms, should be driving the kettlebell forward.

5. Lower kettlebell back down between legs and repeat swinging motion for 12-15

repetitions, or according to your particular program and weight of kettlebell.

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4. One Handed Kettlebell Swing

Skill Level: Beginner-Intermediate







Chest Hamstrings

4.2. Exercise Steps

1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.

2. Hold kettlebell with one hand, palm down and arms in front of body.



forwards with one hand to shoulder height, engaging hips and glutes all the time. Swing

the other arm out at the same time to maintain your balance and help drive momentum.

The hips and glutes, rather than your arm, should be driving the kettlebell forward.

5. Take kettlebell in your other hand after swinging it back between your legs and swing it

out again, focussing on the hip thrust to power it out.

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6. Repeat swinging motion for 12-15 repetitions per side, or according to your particular

program and weight of kettlebell.

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5. Two-Arm Kettlebell Row

Skill Level: Beginner-Intermediate







Chest Hamstrings

5.2. Exercise Steps

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 towards your stomach maintaining spine-neutral position (back straight,

chest out) and keeping your elbows tucked in.

5. Lower kettlebells and repeat for 8-10 repetitions.

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6. Kettlebell Figure Eight

Skill Level: Intermediate







Chest Hamstrings

6.2. Exercise Steps

1. Begin with 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, maintaining spine

neutrality.

3. Take the kettlebell in your right hand, swing it outside your right leg and thread it

through your legs.

4. Take the kettlebell from your right hand with your left hand, swing it outside your left

leg and thread it through your legs again.

5. Repeat for 12-15 repetitions.

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7. Kettlebell High Pull








Chest Hamstrings

7.2. Exercise Steps

1. Place feet slightly more than shoulder-width 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 with both hands and push through 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 that the handle comes to your chin, with your elbows pointing

up. Lower the kettlebell to your waist and repeat the initial squat motion.

5. Do repeat for 12-15 repetitions.

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8. Kettlebell Overhead Lunge








Chest Hamstrings

8.2. Exercise Steps

1. Stand up straight while holding the kettlebell in the nested position on one side.

2. Extend one leg forward for a lunge, activating the hips and glutes to lower your trunk,

bending both knees 90˚.

3. At the same time, lift the kettlebell straight up the ceiling, making sure your spine is

straight and your legs are stable.

4. Return to standing and lower kettlebell back to your chest.

5. Repeat for 12-15 of repetitions for each side.

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9. Kettlebell Russian Twist








Chest Hamstrings

9.2. Exercise Steps

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 right, moving the kettlebell across your body.

4. Perform as many repetitions as possible.

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10. Kettlebell Windmill

Skill Level: Advanced







Chest Hamstrings

10.2. Exercise Steps

1. Hold kettlebell in the nested position in your right hand and angle your feet 45˚ away

from the right side of your body.

2. Raise the kettlebell 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 forward at the waist.

4. Keep your right arm extended upwards as your body bends forward, pointing your left

arm towards the ground.

5. Lift back up with slow and controlled movement. Repeat 6-8 repetitions for each side.

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11. One-Arm Kettlebell Floor Press








Chest Hamstrings


1. Lie supine (on your back) on the ground with your legs straight out.

2. Place a kettlebell by your side and take hold of it with your palm facing in. You can rest it

on your upper arm if you prefer.

3. Press the kettlebell straight up towards the ceiling, turning your wrist so that your palms

are facing your feet.

4. Bring the kettlebell back down to the starting position, and repeat for 6-8 repetitions per

side.

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12. Side-Step Kettlebell Swing

Skill Level: Intermediate-Advanced







Chest Hamstrings


1. Begin with the basic two-handed swing.

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

are together.

4. Continue taking steps to the right as space allows, then change direction and side-step

to the left for the same number of repetitions.

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13. Kettlebell Deadlift

Skill Level: Intermediate-Advanced







Chest Hamstrings


1. Stand with the kettlebell between your feet.

2. Bend your knees to squat down and take the kettlebell with both hands. Maintain 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 through your feet. Don’t pull the kettlebell up with 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 again by bending your knees and keeping

your arms extended.

5. Aim for 12-15 repetitions, maintaining proper form throughout.

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14. Kettlebell Clean








Chest Hamstrings


1. Start with the kettlebell between your feet.

2. Bend your knees to reach down and grip the handle of the kettlebell with 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.

5. Bring the kettlebell back down to the ground and perform another 10-15 repetitions.

Repeat with other hand.

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15. Two-Arm Kettlebell Military Press








Chest Hamstrings


1. Place two kettlebells on the ground in front of you.

2. Perform a double kettlebell clean to get both of the kettlebells into the rack position.

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.

5. Perform 10-20 repetitions, depending on the weight.

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16. One Arm Kettlebell Split Jerk








Chest Hamstrings


1. Start by bringing the kettlebell to your shoulder with a clean motion with palm facing

the 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.

5. Aim for 8-10 repetitions each side.

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17. One Arm Kettlebell Snatch








Chest Hamstrings


1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.

2. Hold kettlebell with one hand, palms down, arms in front of body.



forwards and as high as you can, engaging hips and glutes all the time. Swing the other

arm out at the same time to maintain your balance and help drive momentum. The hips

and glutes, rather than your arm, should be driving the kettlebell forward.

5. As the kettlebell reaches an apex with 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. Maintain a hold on the kettlebell without holding it so tightly it cannot

move freely.

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6. Complete the snatch by pushing the kettlebell into a full overhead press position with

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.

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18. Kettlebell Power Plank with Row (Renegade Row)








Chest Hamstrings


1. Start in a plank position, but with hands grasping two kettlebells by the handles.

2. Lift one kettlebell up so it reaches the hip — remember to keep the elbow in.

3. Lower back down and repeat with the opposite arm.

4. Do 8-10 repetitions for each arm.

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19. Kettlebell Push-Up with Row








Chest Hamstrings


1. Begin in a push-up position with the left arm holding a kettlebell.

2. Perform a push-up and hold at the top.

3. Squeeze your shoulder blades together to lift your left elbow about 15 cm above your

body as you pull the kettlebell up to your chest.

4. Return back to the starting push-up position, aiming for 8-10 repetitions with each arm.

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20. Alternating Kettlebell Press








Chest Hamstrings


1. Bring two kettlebells to your shoulders using the clean motion.

2. Press one kettlebell directly overhead by extending your arm through your elbow,

turning your wrist so that your palms face forward. Hold the other kettlebell stationary

on your shoulder.

3. Lower the pressed kettlebell back down to your shoulder and immediately press the

other kettlebell up with your arm.

4. Repeat alternating presses for 8-10 repetitions per side.

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21. Double Kettlebell Windmill








Chest Hamstrings


1. Place two kettlebells in front of your feet.

2. Take both kettlebells and bring them up to your waist by extending through your waist

and hips as you pull them up.

3. Clean one of the kettlebells to your shoulder, rotating your wrist so that your palm faces

forward at the end of the clean motion.

4. Press the kettlebell upwards and keep it locked out (full elbow extension).

5. Turn your feet out at a 45˚ angle and stick your buttocks out sideways in the same

direction as the locked-out kettlebell l(e.g. to the left if you have the locked-out

kettlebell in your left hand).

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6. Slowly bend from the hips in the other direction until the kettlebell in your other hand

touches the floor again. Keep your eyes on the locked-out kettlebell overhead at all

times.

7. Repeat on each side for 8 -10- repetitions.

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22. Goblet Squat/Front Squat








Chest Hamstrings


1. Hold a kettlebell by the handle close to your chest and assume a comfortable stance.

2. Bring your knees out as you squat down to bring the kettlebell between them.

3. Looking straight ahead at all times, squat as low as you can. Pause at the bottom of the

squat.

4. Keep your head and chest up, with your back in spine-neutral position (straight).

5. Rise back up by driving through your heels.


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23. Kettlebell Pistol Squat








Chest Hamstrings


1. Pick up a kettlebell with two hands and hold it to your chest, standing.

2. Extend one leg slightly off the floor and squat down on the other one, flexing your knee

and sitting back on your hips. Continue 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 with the other leg.

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24. Kettlebell Thruster








Chest Hamstrings


1. Clean two kettlebells to your shoulders by extending through your legs and hips to pull

them up. Rotate wrists to have your palms facing forward at the end of the clean

motion.

2. From this starting position, enter into the squat by flexing your hips and knees, lowering

your knees between your legs. Try to go down as low as possible while maintaining

spine-neutral position.

3. At the bottom of the squat, drive yourself up again by extending your knees and hips,

driving through your heels. As you drive yourself up from the squat, press both

kettlebells by extending your arms straight up.


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25. Kettlebell Turkish Get-Up (Lunge Style)








Chest Hamstrings


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. Bend your right knee.

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4. Pivot to your left side, keeping the kettlebell locked out, and use your left arm to prop

yourself up into a seated position.

5. Pushing your body up further with 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 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.

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26. Kettlebell Turkish Get-Up (Squat-Style)








Chest Hamstrings


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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 the 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.

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27. Kettlebell Leg-Over Floor Press








Chest Hamstrings


6. Lie supine (on your back) on the floor with 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 directly upwards into the locked-out position.

9. Lower the kettlebell until your left elbow touches the ground. Keep the kettlebell above

your elbow.

10. Repeat for 8 -10 repetitions and perform the same number for your right side.

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28. Kettlebell Lunge Pass-Through








Chest Hamstrings


1. Stand upright holding a kettlebell in your right hand.

2. Step forward with 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 the upright starting position.

5. Repeat for 16-20 repetitions, alternating legs.

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29. Kettlebell One-Arm Row








Chest Hamstrings


1. Place a kettlebell next to 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 your stomach, keeping your back flat (spine-neutral) at all times.

4. Repeat for 8-10 repetitions each side.

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30. One-Arm Overhead Kettlebell Squat








Chest Hamstrings


1. Place a kettlebell on the ground in front of you and take it by the handle in your left

hand.

2. Clean 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 straight 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.

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5. Pause at the bottom of the squat for a moment before raising yourself back up to the

starting position by pushing through your heels.

6. Repeat for 8-10 repetitions, alternating sides.

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31. One-Arm Snatch to Press








Chest Hamstrings


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 straight ahead, swing the kettlebell back between your legs.

4. Immediately driving through with your hips and knees, bring the kettlebell up to your

shoulder with wrist facing forward, perform a slight squat, then push up and press the

kettlebell overhead.

5. Let the kettlebell swing back down between your legs and repeat for 8-10 repetitions,

alternating arms.

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32. Kettlebell Alternating Snatches








Chest Hamstrings


1. Pick up a kettlebell in each hand and stand with them resting on your thighs, legs

shoulder-width apart.

2. Create momentum for the movement by lowering your torso, maintaining spine neutral

position, and flexing your hips and knees so that the two kettlebells swing underneath

you between your legs.

3. Using a powerful forward thrust of your hips, reverse the direction of the swing to bring

one kettlebell to your shoulder, wrist facing out.

4. Lower the kettlebell to swing down between your legs again and reverse direction with

the hip thrust, but this time raise the other kettlebell to your shoulder with wrist facing

out.

5. Continue alternating movements for 12-15 repetitions per side.

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33. Kettlebell Burpee to Squat Press








Chest Hamstrings


1. Place a kettlebell on the ground in front of you and stand over it.

2. Bending your knees, place the palms of your hands to either 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 the handle as possible.

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6. Driving through your heels and hips, thrust your body up and, as the kettlebell travels

with the momentum up to your chest, transfer your grip from the lower handle to the

bottom of the kettlebell and lift it directly above your head.

7. Lower the kettlebell back down to the ground, transferring your grip back to the handle

and repeat 12-15 repetitions.

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34. Kettlebell Overhead Reverse Lunge








Chest Hamstrings


1. Place a kettlebell between your feet.

2. Bend your knees and extend your buttocks back to get into the correct starting position.

Looking straight ahead, swing the kettlebell back between your legs.

3. Immediately driving through with 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 the kettlebell overhead.

5. With the kettlebell locked out directly above you, perform a reverse lunge by extending

the leg opposite the arm holding the kettlebell overhead behind you, while flexing your

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knee and lowering your body through your hips. Lower your back knee until it nearly

touches the ground.

6. Flex through your hips again to raise your torso back up to a standing position.

7. Repeat with alternating legs and arms for 12-15 repetitions per side.

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35. Kettlebell Woodman’s Chop








Chest Hamstrings


1. Stand with your feet outside shoulder width with a kettlebell on the floor to your right

side.

2. Keeping your lower back in its natural arch, pivot your feet to the right and bend down

and pick up the kettlebell by the handle

3. Raise it as you pivot and twist to the left, stopping when the bell is at chest height.

4. Return the weight to the floor. Repeat 12-15 repetitions per side.

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36. Kettlebell Standing Side-Crunch








Chest Hamstrings


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 nearly touch

3. Extend your knee and arm again. Complete 12-15 repetitions on that side, switch sides

and repeat.

1 2

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37. Kettlebell One-Leg Deadlift








Chest Hamstrings


1. Hold a kettlebell in your left hand and let it hang at your side.

2. Bend your left knee and let your left toe rest on the floor.

3. Reach for the ground with the weight and lift your left leg out straight behind you,

keeping your back flat.

4. When the kettlebell touches the floor, reverse direction.

5. Repeat for 8-10 repetitions each side.

2 3

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38. Kettlebell Halo








Chest Hamstrings


1. Squat down to pick a kettlebell up and lift it to your chest, holding it upside-down by the

handle.

2. Rotate the kettlebell clockwise around your head, initially in large circles, gradually

making the circles smaller until your hands and the kettlebell are just clearing your head.

3. Repeat for 8-10 repetitions, then change to anticlockwise rotation.

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39. Kettlebell Starfish Reach








Chest Hamstrings


1. Lie supine (face up) with your legs wide and your arms extended behind you, holding the

kettlebell with both hands at the base of the handle with the ball away from you and

your palms facing up.

2. Contract your abs and crunch up as you reach arms and legs together

3. Lower the kettlebell to the start and repeat for 12-15 repetitions.

1 2

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40. Kettlebell Get-Up Plank








Chest Hamstrings


1. Begin in a modified side-plank position with your right leg stacked on top of your left leg

and your knees bent. Put your body weight on your left forearm and on the side of your

left leg and hips.

2. Hold a kettlebell in your right hand, with your right elbow bent and weight resting

against your forearm.

3. Lift your hips so your body is straight from your knees to your shoulders. At the same

time, straighten your arm and press the kettlebell toward the ceiling. Keep it directly

above your shoulder and focus your eyes on it at all times.

4. Slowly lower your hips and arm to the starting position.

5. Repeat for 8-10 repetitions, switch sides and repeat. Remember to keep the kettlebell

directly above your shoulder, and focus your eyes on it.

1

2 3

1

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41. Kettlebell Single-Arm Front Squat








Chest Hamstrings


1. Pick up a kettlebell with your left hand.

2. Bring the kettlebell into the rack position. Keep your left elbow by your side, 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 repetitions, then change sides.

1 2 3

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42. Kettlebell Rotating Lunge








Chest Hamstrings


1. Stand with your feet shoulder-width apart holding a kettlebell with both hands in front

of your chest.

2. Step forward with your left leg and lower into a lunge, simultaneously rotating your

upper body toward the right wall.

3. Drive through the left heel and return to the starting position. Repeat for 12-15

repetitions on each side.

1 2

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43. Kettlebell Around the World








Chest Hamstrings


Focus on form when beginning this advanced exercise.

Use a lighter kettlebell and be aware of the importance of staying as upright as possible and

controlling your rotational momentum. Ensure you have adequate space around you for this

exercise.

1. Stand with feet shoulder-width apart and take the kettlebell by both "horns". Bring your

shoulders back and tuck your chin in, making sure you are standing tall and upright.

2. Holding the kettlebell in front of your navel and groin area, turn your whole body around

360˚ with your feet rotating.

3. After three rotations in the same direction, stop. Control the stop by planting your feet

down hard, with heels flat on the ground and knees slightly bent, but not excessively.

1 2 3

1

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4. Now perform three rotations in the opposite direction and continue for two minutes

before resting.

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44. Example Workouts

The following pages provide example workouts for each of the beginner, intermediate and

advanced level practitioner.

44.1. Order of Exercises

Exercises in each circuit are listed in the order in which they should be performed.

44.2. Number of Circuits per Workout and Rests

We recommend repeating the circuit three times, depending on your fitness level. After

completing one exercise, go straight into the next one. Short rests of between 90 seconds

and 5 minutes can be taken in between circuits.

44.3. Repetitions and Time Taken

With some exercises, we have prescribed a particular number of repetitions. With others,

the idea is to perform as many repetitions as possible within the time limit, e.g. 3 minutes.

P a g e | 57

45. Beginner Level Workout

Objective: To increase muscular strength and endurance in as wide a variety of muscle

group areas as possible while also improving cardiovascular performance

Total time taken (estimated, excluding rest time): 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 –handed Kettlebell Swing 1-3min Remember to drive hips forward explosively (but smoothly) while swinging the kettlebell forward

Two-Arm Kettlebell Row 1-3min Pull kettlebells towards your stomach maintaining spine-neutral position (back straight, chest out) and keeping your elbows tucked in

Alternating Kettlebell Press 1-3min A good alternative to bench presses but demands a compound wrist and arm movement.

Woodman’s Chop 1-3min Remember to keep your lower back in its natural arch and to pivot.

Goblet squat/Front Squat 1-3min Squat as low as you can and drive back up

through your heels.

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46. Intermediate Level Workout

Objective: To increase muscular strength and endurance in as wide a variety of muscle

group areas as possible while also improving cardiovascular performance

Total time taken (estimated, excluding rest time): 40 mins


Exercise Number of Repetitions/ Amount of Time

Important notes

One-Handed Kettlebell Swing

12-15 repetitions

per arm

Your hips and glutes, rather than your arm,

should be driving the kettlebell forward, so make

sure these are engaged all the time

Kettlebell Figure-Eight 2-3 min This exercise develops coordination as well as

working arms, back and abdominals

Kettlebell High Pull 2-3 min Keeping your core engaged is crucial

One-Arm Kettlebell Floor Press 8-10 repetitions

per side

Remember to turn your wrists towards your feet

as you press the kettlebell up

One-Arm Kettlebell Row 8-10 repetitions per side

Maintain spine neutral position at all times

Kettlebell Turkish Get-Up (Lunge-Style)

6-8 repetitions per side

A complex exercise featuring multiple movements, probably the most crucial of which is sliding your leg up from in front of you to have it supporting a lunge position behind you.

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47. Advanced Level Workout

Objective: To enhance total body muscular strength and endurance, focussing on further

strengthening the core, as well as increasing cardiovascular capacity.

Total time taken (estimated, excluding rest time): 40 mins


Exercise Number of Repetitions

Important notes

Kettlebell windmill 6-8 repetitions for

each side

A challenging exercise, for which some may need

to use lighter kettlebells than for those exercises

which utilize swing. When kettlebells is directly

raised overhead, keep your gaze fixed on the

weight in order to keep your shoulders aligned.

Kettlebell Deadlift Aim for 12-15

repetitions,

maintaining

proper form

throughout.

Engage your core, tighten your glutes, and keep

your arms extended as you raise your body by

pushing up through your feet. Don’t pull the

kettlebells up with your arms, just let it come

along with you, until you come to a standing

position.

Kettlebell Clean 10-15 repetitions Grip position is important: At the start, bend your knees to reach down and grip the handle of the kettlebell with your right hand, your thumb pointing behind you. In rack position, the kettlebells should be resting on the forearm, which is tucked close to the body, the fist at your chest.

One-Arm Kettlebell Split Jerk 4-5 each side initially, build to 8-10 with experience and fitness level

Crucial movements such as the clean and overhead press are stages in this complex exercise and need to be mastered first.

Kettlebell Pistol Squat 4-5 for each leg initially, build to 8-10 with experience and fitness level

Drive up through your heels when going up.

P a g e | 60

Georgette Pann: Owner of NutriFitness LLC. She has over 25

years experience in the Health and Fitness field with expertise in fitness

bootcamps. She is the author and creator of the bestselling book "Sure

Victory Fitness Bootcamp Business in a Box" which can be found at

http://thefitnessbootcamp.com , and Kettlebell Bootcamp Workouts at

KettlebellBootcampWorkout.com .

To grab some Free Bootcamp Business Building Tools, go to The Fitness

Bootcamp Inner Circle Blog for fitness bootcamp trainers and Fit Pros at

http://thefitnessbootcampclub.com .

http://thefitnessbootcamp.com/

http://kettlebellbootcampworkout.com/

http://thefitnessbootcampclub.com/

http://kettlebellbootcampworkout.com/

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