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Mastering the Basics of Kettlebells Last Updated: 30/08/2012 - 1 -


Copyright Notice December, 2009

Limits of Liability & Disclaimer of Warranty

The author and publisher of this eBook and the associated materials have used their best efforts in preparing this

material. The author and publisher make no representations or warranties with respect to the accuracy,

applicability, fitness, or completeness of the contents of this material. They disclaim any warranties expressed or

implied, merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held

liable for any loss or other damages, including but not limited to special, incidental, consequential, or other

damages. If you have any doubts about anything, the advice of a competent professional should be sought.

Copyright Notice

Copyright © 2009 Kettlebell Seminars Ltd. All rights reserved.

This material contains elements protected under Copyright laws. Any unauthorised use, sharing, reproduction or

distribution of these materials by any means, electronic, mechanical or otherwise is strictly prohibited. No portion

of these materials may be reproduced in any manner without the express written consent of the publisher.

Not all diet and exercise programs are suitable for everyone. Before you begin this

program, you should have permission from your G.P. to participate.

The ‘Mastering the Basics of Kettlebells’ EBook is a publication of:

Kettlebell Seminars Ltd, Suite 1, Kenyon Business Centre, Kenyon Rd, Nelson, Lancashire, BB9 5SP

Comments:

If you have any comments regarding the content of this book, please email me at the following address:

[email protected]

Company Details:

Kettlebell Seminars Ltd, suite 1, Kenyon Business Centre, Kenyon Rd, Nelson, Lancs, BB9 5SP, ENGLAND, Tel: (00)

(44) (0) 1282 698698

E: [email protected]

W: www.kettlebellseminars.co.uk


Kettlebell Seminars Ltd was founded by two of the UK’s leading Kettlebell instructors, Guy Noble and Adrian Burton. Together, they have years of experience in both training clients 1:1 and in teaching personal

trainers, fitness professionals, health tour operators and gym chains as Kettlebell Instructors on their Register of Kettlebell Professionals (www.rkps.org) instructors’ courses.

Who Is Guy Noble?

Over the course of his professional career Guy developed the Total Training and Nutrition System, a 5 week holistic

program designed to maximise fitness, strength, fat loss and well being. The system has featured in local lifestyle magazines generating great interest and Guy’s reputation as an outstanding instructor with a wealth of knowledge

made him one of the most sought after trainers in the area.

Throughout his career Guy has continued to improve his technical knowledge with course under the CHEK Institute

and the highly acclaimed Poliquin International Certification Program. He is also a certified Metabolic Typing

Consultant. Guy is Director of Athletic Performance at Kettlebell Seminars Ltd with roles as diverse as designing

programs for professional and semi-professional athletes to writing articles for National Fitness magazines such as Ultra-Fit. He has also developed a range of top selling Kettlebell DVD’s aimed at the conditioning professional

athlete using his years of experience in the gym.

In 2009 Guy Co-Founded the internationally recognized group fitness program Kettlercise®. Under his trademarked

brand his role as Senior Faculty Instructor for the prestigious RKPS (Register of Kettlebell Professionals) includes training and developing new Kettlebell instructors to deliver the best in Kettlebell training. He continues to develop training programs for the elite instructor network.

Who Is Adrian Burton?

In 2000, Adrian established Body Wars – the North West’s only specialist weight loss and sports conditioning

Centre. Its purpose designed 1:1 Fitness Training Centre has built a phenomenal reputation for providing its clients

with a highly professional results oriented service. Adrian has been at the forefront of the UK’s health and fitness industry for over 8 years and is recognized as one of the countries leading health and fitness consultants.

Committed to on-going personal education and development to ensure the Body Wars centre continually strives to

provide the client with a service that's second to none. Adrian is one of only a handful of Corrective Exercise and

High Performance Specialists in the UK and Body Wars delivers a standard of care built on the clinical experience developed through the C.H.E.K. Institute and the Charles Poliqiun Performance Centre. His ‘1% Of Your Day’

fitness programs have been well received with extraordinary results and through its philosophies Body Wars delivers

some of the most comprehensive, complete health, wellness and nutritional systems available today.

Guy’s venture into the fitness industry came after winning gold medal at the

National Karate Championships in 2001 with the well-respected Leeds karate Academy.

Having trained and competed for over 20 years and obtained 3rd Dan level in Shotokan karate, delved into kickboxing and boxing and weight training, he was ready to pursue his passion for health and fitness in a professional capacity.

Guy started his own business in 2001 after passing the coveted Premier Diploma course with flying colors.

Adrian has a phenomenal portfolio having appeared on ITV in his own TV series ‘Fat

Families’ in which he successfully led his TV family to a lifestyle transformation and total weight loss of over 140 LB’s in less than six months!!!!

He has successfully worked for the Daily Mail, and has appeared regularly in national

newspapers and magazines that include The Sunday Times, Heat and Closer as well as making several guest appearances on BBC Radio to actively promote health and wellness.


The History of the Kettlebell Kettlebells are believed to have originated over 2000 years ago. Some people think they were created in

ancient Greece, some believe that the Romans created them. Some even think that they may have

originated in Scotland and were brought to ancient Greece when the Romans invaded. There are two

popular theories:

1. The first is that the original Kettlebells were thought to be a type of campfire cooking pot with a

handle attached. They were called kettles. It’s believed somebody filled one of these cooking

pots with stones and started tossing it around. The kettlebell evolved from there. There are

indications that Kettlebells may have been used in the early Olympic games.

2. The Second is that the modern day use of kettlebells can be traced back to Russia. A dictionary

dating back to 1704 is the first publication known to mention a kettlebell under the word “girya,”

the Russian word for kettlebell. Its description is ‘of a weight with a handle’. It appears that

Russian Kettlebells were first used as counterweights in Russian marketplaces. They were used

to measure amounts of produce and other goods in ‘poods’.

It didn’t take long before organized kettlebell competitions started taking place. Men would gather to see

who could throw a kettlebell the farthest, lift the heaviest weight, or lift a particular weight the most

times.

Strongmen in training began using Kettlebells to increase their strength and athleticism as the kettlebell

trend caught on. Russian strongmen used Kettlebells religiously once they saw the results others were

getting from them. Many Russian weightlifting magazines from the early 1900’s strong men using

Kettlebells’.

Strangely enough, although kettlebells were so popular in Russia, there were no official competition

rules until the ‘Committee of Kettlebell Sport’ was organized in 1985. Kettlebell training has been an

important part of Russian athletics clear up to the current day.

Observational evidence would suggest that kettlebells are a fantastic way to train:

- How many weightlifting competitions were the Russians dominant in during the Cold War

era?

- How many competitions are they still dominant in today? These athletes used kettlebells

as a core part of their training regimens.

The Russians used kettlebells for more than fun, games, and competition. The Russian military saw the

advantages kettlebells had over conventional military conditioning. Soon, the Russian military was

A pood is a weight of 16.38 kg, or 36.11 pounds. The pood

can be traced back to the early 12th century and is significant

because Kettlebells are still weighed in poods today.

It wasn’t long before villagers begun tossing kettlebells

around and using them in competitions of athletics, strength,

and endurance. They probably used kettlebells because they

were compact yet easy to handle compared to other objects

they could use as weights. A one ‘pood’ Kettlebell 16kg)


trained and conditioned with kettlebells. They too must have experienced superior physical conditioning.

Soon after the Soviet Union broke up, Russian and US Special Forces had competitions with each other.

As one exhausted US agent put it, “We'd be totally exhausted and the Russians wouldn't even be

catching their breath," said the Secret Service agent. “It turned out they were all working with

kettlebells.”

The Kettlebell works its way West

The Western world didn’t start using kettlebells until the 1990’s in America.

Guy Noble was one of the pioneers of Kettlebell training in the UK being a Co-Founder of the UKKA

(United Kingdom Kettlebell Association) back in 2003. He helped to prepare his business partner Adrian

for his appearance on ITV’s Fat Families in 2004 and this was the first time that kettlebells appeared on

mainstream media, very quickly followed by Angie Dowd’s on the Biggest Loser in 2005 on Sky.

Since that time the Kettlebell’s popularity has soared mainly due to the introduction by Guy and Adrian

of the Kettlercise®. Group fitness program.

What can be achieved with a Kettlebell?

From reading the nature of a kettlebell and its benefits it has becomes obvious that you can do things to

enhance your body with a kettlebell that are impossible to do with any other form of exercise or gym

equipment.

For General Health & Fitness and Anti-Aging

Kettlebell workouts are famous for burning fat away as a combination of their calorific cost increasing lean muscle mass, whilst building better balance and grace.

Stress can be seen as daily wear and tear on our existence and its effects depend upon our ability to

reduce its build up – exercise provides the key to releasing stress. Resistance training is one of the very

best ways to relieve tension in both muscles and mind whilst promoting a feeling of well being in the

body, especially with the almost primitive manner in which kettlebells can be employed.

Our bodies as we get older tend to produce less of (HGH) Human Growth Hormone. It’s HGH that helps

to burn fat and build muscle, whilst raising our metabolism and improving the ratio of good to bad cholesterol in our blood. Other HGH benefits include:

• Better functioning immune system

• Quicker healing

• Higher sex drive!!

• Reduced risk of heart disease


The nature of kettlebell exercises provides the best form of functional strength building without ‘heavy’

weights equipment, which is ideal for improving and maintaining muscular strength, flexibility and bone

density in older persons, thus the kettlebell can improve both the quality and longevity of life as we

progress past middle age.

Kettlebell Health & Safety

General safety

• Make sure you are in a position that is not going to cause damage to anyone or anything! (light

fittings etc when swinging)

• Ensure that the surface you are using is flat

• Be aware of others around you at all times

• Check that you are in a clear space with nothing else on the floor around you

• If you feel like you are not in control of the kettlebell at any time, the best thing to do is to put it

down (but make sure it is safe to do so or you could injure yourself or someone else around you)

• Be careful not to strain as you are using the kettlebell

• Remember: correct posture and technique at all times

• Never over train. If the client start to show extreme fatigue STOP the exercise immediately

• Make sure your footwear is suitable

• Training gloves can be worn to protect the hands, wrist protection i.e. sweat bands

• Follow these basic safety rules at all times

What Are Kettlebells? Kettlebells when used correctly are wonderful conditioning tools. They can be used for various purposes

such as:

• cardiovascular conditioning

• fat loss

• strength gain

• muscular endurance, especially the legs, buttocks and lower back

Important: As with all exercise programs you should consult your

GP before commencing a routine with a Kettlebell or any other exercise routine. We do not accept responsibility for any

damage to yourself or your own property through the use of these devices.


• Stamina

• Endurance

• Tone

• Strength

………………….to name but a few

Sizes of Kettlebells 6kg

8kg 10kg 12kg 16kg 20kg 24kg 32kg 40kg 45kg

** Note: You can more or less buy any size of kettlebell now dependent upon the manufacturer

Choosing the correct size Kettlebell When first starting out, choosing the correct size kettlebell to train with is very important. You need to

pick a weight that is easy enough to handle but heavy enough to make you use your hips explosively to

drive the kettlebell in to its correct position depending upon the exercise that you are preferring.

Ladies would normally start with either a 6kg or 8kg kettlebell while men would normally start with

either a 12kg or 16kg kettlebell. This does depend on the condition of the individual so don’t be afraid

to drop down a size. Initially, more reps are better than more weight.

Kettlebell Basic Exercises Before you can start on a basic routine you must first master 5 basic exercises with the

kettlebell. These are:

1. The 2 Hand Swing

2. The 1 Hand Swing

3. The 1 Hand Clean

4. The 1 Hand Swing Snatch

5. The Windmill


Exercise

1.The Two Hand Swing

Exercise Description

To drive Kettlebell forwards and upwards using hips

Coaching Points

• Adopt basic swing stance and take hold of Kettlebell with both hands

• Keeping back flat fold at hips and sit back into start position

• Swing Kettlebell slightly behind and as Kettlebell reverses movement powerfully drive

upwards with hips to project Kettlebell outwards and upwards

• Exhale sharply as Kettlebell reaches top position making sure the glutes are maximally

contracted

• Keep arms relaxed and let elbows bend slightly at top of swing position

• Once at its apex let it swing back through legs bracing abdominals hard in bottom position as

you inhale

• Use downward momentum to initiate reverse movement to project Kettlebell upwards again

for repetitions

Common Faults

• Keeping arms locked and trying to do a front raise using shoulders

• Not driving through with hips and therefore utilising back in a reverse extension movement

• Knees straightening but not driving forward with hips

• Transferring weight onto balls of feet and letting weight of Kettlebell pull trainee forward

• Not sitting back into stance on return and letting Kettlebell pull upper body too far forward


The Two Hand Swing

Fig 2: Finish position

Fig 1: Start position


Exercise

2.The One Hand Swing


To drive kettlebell forwards and upwards using hips

Coaching Points

• Kettlebell should be slightly off centre to the side of the arm being utilised

• Keep back muscles tight and shoulder down and back to avoid forward lurching of shoulder joint

• Brace abdominals hard in bottom position to keep hips square and avoid unnecessary rotation of

torso

• Keep a natural bend in the arm as kettlebell travels upwards

Common Faults

• Not relaxing arm on upward swing and trying to utilise shoulder to raise kettlebell

• Not controlling kettlebell on decent and allowing torso to rotate and lead shoulder to dip


The One Hand Swing




Exercise

3.The One Hand Clean


Rapidly bring kettlebell from position between legs to resting point on forearm and bicep

called the ‘rack’ position

Coaching Points

• Grasp the kettlebell with one hand and assume swing stance position with Kettlebell hanging at

arm’s length

• Drive through with hips and draw arm vertically using upper back muscles

• Let elbow slide slightly to the side of the body and rotate wrist externally to help kettlebell rotate

around forearm and land in rack position. Keep the arm relaxed.

• Hips should be fully locked at this position

• Upper arm should be braced against torso with fist opposite sternum, palm facing in

• Return to start by tilting elbow and flipping kettlebell over wrist and sitting back into start

position at same time

Common Faults

• Locking elbow into side of body at start of movement, this causes kettlebell to swing out and

land uncontrollably in the rack position

• Turning palm all the way up at start and attempting to perform bicep curl

• Not performing the vertical movement with enough speed


The One Hand Clean




Exercise

4.Single Hand Swing Snatch


Rapidly drive a kettlebell from between legs to above head in one fluid movement

Coaching Points

• Begin with two swings to emphasise using the hip drive

• On the third swing as the kettlebell reaches face height bend the arm slightly and let the bell

begin to flip over the wrist

• Finish movement by punching into the air and straightening arm at top

• Kettlebell should finish on back of forearm with bell in line with shoulder as per the one hand

press

• Initially return to rack position, flip over and perform two swings and repeat the snatch

movement on the third

• Reduce the number of swings as competency of hip drive improves

• To complete repetition snatches miss out rack position and flip kettlebell back over hand at

top position and sit back rapidly into start position bracing abdominal muscles hard

• Use this momentum to repeat snatch movement

Common Faults

• Not using enough hip drive on initial swings

• Keeping too tight a grip on handle so that when arm straightens kettlebell remains above

hand, then dropping onto back of arm

• Not being relaxed enough with arm on ascent N.B. think power with hips and speed with

arm, one smooth, fast movement

• Rotating wrist near top of movement instead of letting kettlebell flip over wrist

• Not bracing hard enough with abdominals when returning to start position and letting force

of kettlebell pull body forwards


Single Hand Swing Snatch


Fig 2: Swing



Exercise

5.The Windmill


From a standing position bend over, hinging at the hips to pick kettlebell up from the floor

and stand up straight again.

Coaching Points

• Stand with feet two shoulder width apart with one foot at right angles to the other.

• Bend the lead leg slightly and raise the other arm vertically.

• Fold at hips, keeping back leg straight and reach towards floor with other hand.

• Push hips in opposite direction to the leaning side while keeping arm vertical as you fold over at

hips.

• Look up at vertical hand throughout movement.

• You should feel this in the opposite oblique/lower back muscles to the side that you are

bending to. This is the first progression.

• Progression 2 would be to perform exactly the same movement while holding a kettlebell in the

bottom hand.

Common Faults

• Bending the lead leg to much rather than folding at hips and pushing to rear.

• Trying to bend over the lead leg rather than folding at hips to just inside the lead leg.

• Not keeping eyes on upper hand especially when holding kettlebell in upper hand. This causes

arm to drift and loss of control.

• Bending the rear leg instead of keeping it straight and hips pushed towards it when bending in

opposite direction.


The Windmill



Fig 3: Finish Position with Kettlebell


Basic Swings Routine

This is one of the most basic circuits and only needs the client to have mastered the 2 arm and 1 arm swings with changeovers.

• Perform a set number of swings on one arm

• Swap to the other arm

• Finish with the two arm swing

• Rest 30-60 sec’s between rounds

• Perform up to 10 rounds

• Add windmills for 2 sets at end

Basic Circuit Example:

1. 1 Hand Swing

2. 1 Hand Clean

3. 1 Hand Swing Snatch 4. Windmill

Basic Circuit Routine

• Perform 2 reps of each on right hand side (RHS) and 2 reps of each on left hand side (LHS)

• Rest 45 sec’s

• Perform 4 reps of each on right hand side (RHS) and 4 reps of each on left hand side (LHS)

• Rest 45 sec’s

• Repeat process up to 10 reps in 2 rep increments then work back down

again in 2 rep increments


"QUALITY, EFFECTIVE KETTLEBELL TRAINING DELIVERING

RESULTS INSTANTLY - GUARANTEED"

For discounted Kettlebell and Kettlebell DVD’s

<<Click Here>> or go to www.kettlebellseminars.co.uk

For Kettlercise® Products <<Click Here>> or go to www.kettlercise.com

To enter the 2012 Body Transformation Challenge <<Click Here>> or go to www.kettlercise.com

To Become a Certified Kettlebell Instructor <<Click Here>> or go to www.rkps.org

Tel: (00) (44) (0) 1282 698698 Email: [email protected]

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