It could be the “big things.” I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the “V” position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats.

I’m not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck!

There is not enough hyperbole in my body to express how much I like this book. We are at an amazing time in the community. The new Kettlebells from the Ground Up, Kenneth’s new V02 Max book and this book and DVD show the maturation of the RKC. It is not enough to just get people tired…any fool can do that! It is important to manage rest period with effort, proper alignment, proper tools, proper load and a systematic approach to whatever goal is in the sights. ROTK is now the standard, the very high standard, of what to expect in the RKC texts.

To say that this work is “amazing” is an understatement. Anyone who plays with kbells must use this book as a resource. Completing the program and goals set in this book is a worthy fight for any man.

—Dan John, RKC TL, Murray, UT

Used by elite law enforcement all over the world, kettlebell training is famous for total body fitness, especially your core muscles. There are really no other exercises, and certainly no machines that deliver the kind of core conditioning that kettlebells do. Proper technique is the key to success with kettlebells however. If you think you can just come in and start flinging them around and walk out with a hard body in twenty minutes, then don't even bother. Kettlebells need to be learned, and then trained with judiciously to achieve best results. It's not unusual to people to not only gain a great deal of specific strength and gain muscle mass while at the same time paring down their body fat and actually losing weight at the same time!

Some people wonder why you can get the same effects using dumbbells. Fair question, I mean, kettlebells themselves aren't dirt cheap. (They're not overly expensive either!) Probably the best way to answer that one is to say that by virtue of their unique design kettlebells offer the added benefit of momentum in your exercise routine. This sounds like no big deal, until you understand that everything in life has momentum, and kettlebells are built to exercise that. Bending over to pick up that spilled load of groceries, picking up children, (especially squirming ones!) and almost an innumerable amount of daily chores that task us in a dynamic way. Kettlebells, by virtue of the use of momentum, train those muscles that might miss out on this with only the use of a weight machine.

Kettlebell routines routinely take less time and burn far more fat and calories than more conventional methods. A twenty minute kettlebells workout performed three times week can bring a wealth of results very fast. You should start with some of the more basic exercises, like the swings. You'll eventually graduate to some of the more complex exercises, like the cleans and jerks, Turkish get-ups and more.

Make sure to get some instruction and work with either a teacher or partner at first to learn proper technique and avoid injuries.

Kettlebell training can bring you some great results in your total body conditioning efforts. Make sure you use them wisely and often!

The swing teaches many basic kettlebell concepts, among them how to generate a powerful hip thrust that will not only work for this exercise, but many others, how to build explosive force, and how to control your breathing. These reasons alone would be enough for you to spend a great deal of time making swings an integral part of your routines.

Make sure you're using a kettlebell weight that you can manage; now is no time to get injured. (Is there a good time?) Most men and women start out with the lowest weight available until they get the hang of the technique, which is crucial to your success with the swings. Assume a squat posture, making sure to keep your knees over your ankles. Keep your head up and look ahead, all the while keeping a straight back, even while bending forward from the hips. Endeavor to keep your weight on your heels while performing the swings, striving to maintain balance. You'll want to make sure you feel a hamstring stretch at the bottom of your swings. Use your hips to explode the kettlebells up and out. This is definitely a hip thrust, not an arm wrenching exercise. Lock your knees and hips at the top of the exercise. Make sure you squeeze your glutes when thrusting, as well as tightening your abs to protect your spine.

As far as controlling your breathing goes, try to do a power inhale to your abdomen, and then exhale quickly as you thrust your hips forward. You should get in 3-5 sets of 15 reps with a lighter kettlebell, and when you're ready, move on to something heavier and really push the cardio side of things. Some of the different types of swings would include two-handed swings, high swings, alternating swings, double swings (if you have more than one kettlebell) and many others.

Swings with the kettlebells can be a great introduction to the world of kettlebell training, and after that, a staple in your kettlebell routines. A marvelous full body exercise, swings are hard to beat for building explosive strength, great cardio benefits, and overall conditioning. Get into the swing of things today!

These exercises ought to be taken up 3 times a week, with the sets and rest times indicated. As usual, whenever taking up any new exercise program make sure you are fit enough to do so. If you have any health concerns check with your doctor before proceeding with a kettlebell training regimen. Kettlebells are an extreme form of fitness conditioning, and not for the faint of heart, literally!

Also, make sure you stretch your major muscle groups well before beginning, as well as getting your heart pumping a little. If you do kettlebells correctly it is a major cardio event, so be prepared.

(For the following exercise descriptions, remember that a picture is worth a thousand words, so if there is any confusion get your hands on a video, so you can see the fluidity of the movements firsthand.)

<strong>KETTLEBELL CLEANS</strong>
This exercise is performed by keeping your torso straight, and bending forward from the hips slightly. Then in an explosive move you lift the kettlebells by extending the hips, knees and ankles, getting the kettlebells to your shoulder level. Keep your elbows out and the kettlebells close to your body at all times. When you have them shoulder level rotate your elbows around and under the kettlebells, ending with your wrists against your shoulders and hips and knees flexed to help absorb the weight. Do this exercise in three sets of 15-20 reps, with 15-30 seconds rest between.

<strong>SINGLE ARM KETTLEBELL ROWS</strong>
Standing with your feet hip width apart, slightly bent knees, bent at hips with a straight back. Hold onto something immovable around waist height to help support you during the exercise. Then grab the kettlebell in the free hand and let it hang toward the floor. Keep your elbow tucked in and raise the kettlebell up to your torso, squeezing your shoulder blades together at the top, then lower the kettlebell and repeat. Do this one as well in three sets of 15-20 reps with the same rest periods.

<strong>ALTERNATING FLOOR PRESS</strong>
Lying on your back with a kettlebell in each hand, perform a press to the sky with each one, alternating and twisting your body slightly to involve muscles of the upper back and shoulders as well as the chest and arms. Again, three sets of 15-20 reps and the proscribed rest periods.

<strong>KETTLEBELL FRONT SQUATS</strong>
Holding the kettlebells at chest level in front of you, and with your feet a little bit wider than hip width apart and knees slightly bent, perform a squat to the point where your thighs are parallel to the floor, making sure that your knees are over your feet and that your torso is a bit forward to maintain balance. Don't go beyond parallel. Once down there, return to the starting position and guess what? Repeat for three sets of 15-20 reps each, making sure to get your short rest in between.

<strong>SINGLE ARM KETTLEBELL JERKS</strong>
With your feet shoulder width apart and knees lightly bent, (see a recurring theme here?) hold your kettlebell near your ear with your palms facing forward. This exercise is an explosive one, and the next step would be to perform a quick quarter squat, and then immediately extend your legs while at the same time pressing your kettlebell up above your head, making sure to keep your kettlebell and wrists over your elbow. Make sure to employ your legs to give you the ability to lift heavier weights in this exercise. Once again, three sets of 15-20 reps.

<strong>KETTLEBELL SWINGS</strong>
One of the more popular and signature kettlebell exercises, this one is performed by grasping your kettlebell and holding it between your legs, with your body bent over and back as flat as you can make it.. The move consists of swinging your kettlebell backwards and then making a forceful move forward bringing the kettlebell up to your chest level, while keeping your arms straight and extending your legs. Repeat this move for three sets of 15-20 reps. This one is a definite cardio blast, so be prepared! You can alternate arms to get a balanced workout.

<strong>KETTLEBELL WINDMILLS</strong>
Windmills are performed by extending one arm straight overhead with a kettlebell. Then bend over at the hips while making sure to keep your back flat and grasp the other kettlebell and essentially dead lift it while raising your body back to an upright position, all the while maintaining the other kettlebell above you. Do your reps and then switch up arms for a balanced workout.

While there are many more exercise that can be added to make for a fuller, more complete workout, these basics will give you a good start toward success with your kettlebell training. If you are in training for a specific sport, you'll come across exercises that will be very sport-specific, and greatly aid you in your training.

One of the hallmarks of success with kettlebells or any other training method for that matter is consistency. Make sure that however you construct your routine, that it is one that is neither too hard nor too wimpy. Being able to consistently train at this extreme level will bring results you've never had before, but only if you build a smart routine and then stick like glue to it! get involved with a good instructor if you can, or find like-minded people to work out with and you'll find your success!

So you've decided to take the plunge and get started training with kettlebells. There are several things you'll need to know as you begin this new training regimen, such as where to find good quality equipment, safety, instruction, techniques and workout routines, to mention but a few. We'll look at some of these so you can get started down the road of extreme fitness that kettlebells can help deliver!

Where Can I Find Good Kettlebells?

There are several places you online where you an order kettlebells, and they come in several sizes for both men and women. One of the best selections can be found at Dragondoor.com This site was founded by the man responsible for bringing kettlebells into the spotlight in this country, Pavel Tsatsouline. Pavel is a former Russian Special Forces instructor, who has made it his life's work to travel the world educating the faithful regarding the benefits of training with kettlebells. Give the site a look for all your equipment needs.

There you can find men's kettlebells in "poods" (an archaic Russian measure of weight) of 26, 35, 44, 53, 62, 70, 88, and 106 pounds. Women's sizes range from 10, 13 18, and 26 pounds. You can also find packages there intended to get the beginner off the ground, so to speak, and started correctly with kettlebells. This is a resource definitely worth checking out.

Safety and Instruction

Safety and instruction in most sports go hand in hand, and with kettlebells this is no exception. The consequences of dropping a 53 pound kettle bell onto your foot can be devastating, and put you out of action for some time. Training with kettlebells is not for the faint of heart, but rather for the serious person who is after a level of fitness and conditioning unavailable through more conventional means. Kettlebells have a foot in both strength training and cardio training, and do a great job at both. The kettlebells themselves are swung, flung, hoisted and lifted in various routines designed to give the user a wide range of athletic moves. Thus the emphasis should be on proper technique, and instruction. These last two can be obtained by seeking out the best local instructors you can find, and in addition to that, educating yourself with videos and other instructional materials to give you the best chance of achieving proper technique and not hurting yourself or anyone else!

Going too heavy or too fast can create overuse injuries that can put you out of training for some time, so it's best to ease yourself into training of this sort until you have a good idea of just what you're doing here. The type of training routines typically involved in kettlebells is non-stop, heavy lifting of some duration, for multiple sets and reps. This type of training differs in it's intensity from other traditional methods, and proper technique and care is of the utmost importance to your safety, results and enjoyment.

There are RKC certified kettlebell instructors near to most every metropolitan area in the US, and many have classes and workshops where you can go for instruction and to meet like minded individuals to share tips and workout routines. There is also a lively forum at DragonDoor.com that answers most of your questions. The point here is to avail yourself of every possible chance for instruction when you're new to this, to give yourself the best chance for success. This is an extreme form of exercise, and you need to give yourself the best odds for making it work for you! At the very least pick up an instructional video or book that will enable you to get some clue as to form, workout routines and tips.

One tip that I can relate is to try and come up with a workout partner for your journey into kettlebells. Since this type of training will require a significant commitment on your part in terms of selling out to the intensity of the workouts to get the best results, it's helpful to have someone with which to hold each other accountable, and to push one another. Just having someone else there to encourage, exhort and shame you can make quite a bit of difference in your workout.

Another good tip is to eat sensibly while in training with kettlebells for best results. Many people think that the mere intensity of this type of training can give them a license to eat what and how much they'd like to, but the truth is, that no amount of training can make up for poor eating habits. Give yourself the best chance for success by keeping your diet in reasonable check, and you will be amazed at the results you'll come up with! The cardio aspect of kettlebells can and will get your weight to it's proper level if you don't sabotage it.

Kettlebell routines are many and varied, and can be quite general or very specific. Kettlebell training as a rule tends to exercise the whole body, rather than the strict range of motion found in more traditional weight lifting apparatus, and free weights. When first starting with kettlebells you'll want some guidance in this area, both in defining your goals and the areas of strengthening you wish to work on to start with. This is why it's important to work with someone if at all possible. If that's not practical at first, you'll be able to find basic routines in the instructional materials that you get started with.

Kettlebell training can open up a whole new world of strength, fitness and possibility for you. You'll get a stronger core, probably lose unneeded weight, and define areas of your physique that up to now have been difficult to reach with any effectiveness. Make sure you take the time necessary to set yourself up correctly, and get the instruction and the best equipment you can so as to stay safe and healthy. You'll be definitely rewarded in the long run!

Now don't get me wrong, there's nothing wrong with the whole "bulging muscles" look, but bodybuilding seems to give more of a "rounded features" physique than a chiseled-from-rock look. I can't describe it much better than that. It's not a fat look, it's more of a inflated muscle look… more like your muscles were pumped full of air than that of having taken a chisel and chipping away the fat to expose the ripped muscle underneath.

So remember, pick your workout method, pick your physique.

All workouts are done in 20 minutes, rest periods are kept to around 60 seconds.

Workout 1:

- Clean & Jerk or cleans and jerks separately
- 2 forward/one back chins with eagle loops
- Between the leg pass: I do a set with each arm if using one kettle bell then move to the next movement after rest period.

Workout 2:

- Stair walk with two 24kg kettle bells (flight of around 40 stairs, down and up is one set)
- High-rep snatches
- Repeat

I vary what I do in each workout along with reps and sets, sometimes I do two arm C&J, jerks, cleans, sometimes only one kettle bell. Of couse heavy ab work is included afterwords.

More detail

My goals are to increase my pullups (at 10, goal is 20+) and decrese my 3 mile run time (at 22:30, goal sub 20). I also have extremely variable training times available: Some weeks every day, and other weeks only on the weekends.

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