Kettlebells For Dummies E-Book

Sarah Lurie

• Herausgeber: John Wiley & Sons
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 465

Veröffentlichungsjahr: 2010

Beschreibung

The way to a full-body workout with amazing results by mastering kettlebells Have you heard the buzz about the all-in-one strength and cardio workout that works every muscle in the body at once? There's a reason why professional athletes and A-list celebrities are joining the Kettlebells revolution-and now you can, too! With numerous step-by-step photos throughout, Kettlebells For Dummies gives you everything you need to use kettlebells to safely improve strength, endurance, flexibility, joint durability, agility, mobility, athletic movement, and proper body alignment. Whether you're in your teens, 20s, 30s, 40s, 60s and beyond, you'll discover how this fast-growing fitness phenomenon can boost your metabolism and help you lose weight by mastering numerous kettlebell exercises. * One of the most effective workouts for burning fat, building lean muscle, and achieving core strength * One-hour workout can burn as much as 1,000 calories * Named one of the most popular fitness trends in 2009 Whether you're a self-proclaimed gym rat or have never lifted a weight, Kettlebells For Dummies shows you that it's easy to use kettlebells to achieve a full-body workout that yields amazing results.

Leseprobe

Kettlebells For Dummies®

Table of Contents

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Part I: Gearing Up for a Kettlebell Workout

Part II: Beginning with Basic Kettlebell Moves

Part III: Mastering Advanced Kettlebell Moves

Part IV: Using Kettlebells in Special Situations

Part V: The Part of Tens

Icons Used in This Book

Where to Go from Here

Part I: Gearing Up for a Kettlebell Workout

Chapter 1: Shaping Up with Kettlebells

Comparing Kettlebells to Other Workouts

Selecting Your Kettlebell and Gathering Other Gear

Getting a Grip on Proper Spine and Hip Alignment

Breathing Correctly, Warming Up, Cooling Down, and Easing Up

Starting with Basic Exercises

The swing

The Turkish get-up

The front squat, the clean, and the military press

Moving to Advanced Exercises

Kettlebells for Special Audiences

Young adults, boomers, and seniors

Pregnant women and women who have just delivered

Athletes of all levels

Folks recovering from an injury or undergoing substantial weight loss

Chapter 2: A Primer on Kettlebells: What They Are and How You Use Them

Getting to Know Kettlebells

Taking a closer look at what kettlebells are and how they differ from other weights

Identifying who can use kettlebells

Body Beauty and Strength: Surveying the Benefits of Kettlebell Training

Building strength and cardio endurance

Working more than just a few of your muscles

Maintaining interest and increasing strength with its versatility

Using less equipment to do more

Challenging your mind

Keeping a Few Important Safety Considerations in Mind

Choosing high-energy workout times and getting plenty of rest between workouts

Understanding space and flooring requirements

Knowing what to wear for maximum comfort and movement

Safely handling the weight of your kettlebell

Watching out for muscle strain

Chapter 3: Picking the Right Kettlebell and Setting Up Your Home Gym

Testing Your Flexibility and Strength to Determine the Right Kettlebell Size

The basic squat test

The overhead squat test

The overhead press test

Considering a Few Other Important Kettlebell Traits

Honing in on the handle

Accept no substitutions: Springing for a cast-iron bell

Thinking about Quantity and Cost Before You Buy

How many kettlebells do you need?

How much should you pay for one kettlebell?

Considering Other Equipment Options for Your Home Gym

Taking Them Bells on the Road

Taking your kettlebell to the gym

Examining outdoor kettlebell workout options

Going on a trip with your kettlebell

Chapter 4: Moves for Success: Spine and Hip Essentials

Back It Up: Getting a Grip on Neutral Spine

Sitting back to achieve neutral spine

Understanding the importance of maintaining a neutral spine

Positioning your head and neck properly

It’s All in the Hips

Finding the perfect hip snap stance

Rooting yourself for a strong hip snap

Generating force from the ground up and snapping your hips

Connecting with your kettlebell as you snap your hips

Chapter 5: Breathing Right, Warming Up, Cooling Down, and Taking Care

Breathing Properly

Understanding how to relax under tension

Tightening your virtual belt with diaphragmatic breathing

Knowing when to inhale and exhale during your kettlebell exercises

Off to a Good Start: Warming Up

Doing dynamic stretches

Incorporating your kettlebell in your warm-up

Challenging your joints with Z-Health warm-up options

It’s Over! Cooling Down the Right Way

Quick ’n’ easy stretches for your whole body

Band stretches for your lower body

Foam roller release stretches

Taking Care of Yourself after a Workout

Surveying soreness solutions

If you’ve really overdone it: Modifying your program for success

Going Up a Notch: Adding Active Rest Options to Your Workout

For your core: The plank

For your lower body: The jump squat

For your whole body: The burpee

Part II: Beginning with Basic Kettlebell Moves

Chapter 6: Swinging Your Way to a Lean and Toned Physique

Starting in the Right Position and Practicing the Swing Move

Settling into the right start position

The practice swing without the kettlebell

The practice dead lift with the kettlebell

Ready, Set, Swing!

The two-arm swing

The one-arm swing

The alternating swing

Easy Solutions for Bad Swinging Form

Eliminating back pain with face-the-wall squats

Making your hips do the work with the towel swing

Combating knee pain with box squats

Chapter 7: Turkish Delight: Tackling the Turkish Get-Up

Practicing the Turkish Get-Up without a Kettlebell

The nonweighted half Turkish get-up

The nonweighted full Turkish get-up

Mastering the Turkish Get-Up Progression

Settling into the right start position with a kettlebell

The half Turkish get-up

The full Turkish get-up

The overhead squat Turkish get-up

The tactical Turkish get-up

Correcting Your Form during the Turkish Get-Up

Maintaining shoulder connection with a simple partner exercise

Keeping your shoulder in its socket and your elbow locked

Perfecting your overhead squat form

Chapter 8: More Essential Exercises: The Front Squat, the Clean, and the Military Press

Getting Strong, Sexy Legs, Glutes, and Abs with the Front Squat

Settling into the right start position for the front squat

Practicing the front squat without the kettlebell

Performing the front squat with the kettlebell

Using corrective techniques for the front squat

Bringing the Bell to the Rack: The Clean

Settling into the right start position for the clean

Moving through the clean progression

Solving form problems with the face-the-wall clean

Strengthening and Sculpting Your Arms with the Military Press

Doing the basic military press

Trying variations of the military press

Fixing bad military press form

Chapter 9: Beginner Kettlebell Workouts to Lose the Jiggle and Build Strength

Beginner Workout 1: Flab to Fab

Beginner Workout 2: Cardio Burn

Beginner Workout 3: Power and Strength

Putting Together a Program of Beginner Workouts during the Week

A sample plan for doing kettlebells two days per week

A sample plan for doing kettlebells three days per week

A sample plan for doing kettlebells four days per week

Part III: Mastering Advanced Kettlebell Moves

Chapter 10: Kettlebell Exercises to Help You Gain Strength, Flexibility, and Mobility

The Windmill

The low windmill

The high windmill

The two-kettlebell windmill

Correcting your windmill form with a partner exercise

The One-Arm Row

The Renegade Row with One Kettlebell

The High Pull

The Single-Leg Dead Lift

Doing the single-leg dead lift with two hands on the kettlebell

Trying a one-handed variation of the single-leg dead lift

Performing a corrective exercise for the single-leg dead lift

The Tactical Lunge

The Deck Squat

Performing the basic deck squat

Using different methods to help you perform the deck squat successfully

Chapter 11: Whittle Your Middle: Core Exercises

The Hot Potato

The Seated Russian Twist

The Renegade Row with Two Kettlebells

Putting It All Together: A 15-Minute Core Circuit

Chapter 12: Mastering the Five Ultimate Kettlebell Exercises

The Clean and Jerk

The Snatch

The Overhead Squat

The basic overhead squat

Corrective drills for the overhead squat

The Sots Press

The Pistol: The Ultimate in Leg and Glute Strength

The pistol without a kettlebell

The pistol with a kettlebell

Fixing form with the assisted pistol

Building Endurance and Strength with Five Fiery Five-Minute Workouts

Workout 1: Leg- and glute-endurance builder

Workout 2: Upper-body strengthener and cardio-endurance builder

Workout 3: Upper- and lower-body strengthener

Workout 4: Lower-body strengthener and cardio-endurance builder

Workout 5: Cardio-endurance builder and fat burner

Chapter 13: Kicking It Up a Notch with Advanced Kettlebell Workouts and Combinations

Advanced Workout 1: Flab to Fab

Advanced Workout 2: Cardio Burn

Advanced Workout 3: Power and Strength

Advanced Workout 4: Tabata Protocol

Great Kettlebell Combinations to Try

The hot potato/Russian twist combo

The single-leg dead lift/one-arm row combo

The full Turkish get-up/high windmill combo

The deck squat/snatch combo

Man or woman maker

Quick but Challenging Combo Workouts

Part IV: Using Kettlebells in Special Situations

Chapter 14: Addressing the Fitness Needs of Young Adults, Boomers, and Seniors

Modifying Your Routine to Fit Your Situation

Making Kettlebells Work for Young Adults

Some special guidelines for young adults

Great exercises for young adults

Putting together an effective program

Adjusting Kettlebell Workouts for Boomers and Seniors

Some handy advice for boomers and seniors

Excellent exercises for boomers and seniors

Building a safe program

Chapter 15: Staying Fit during (and after) Your Pregnancy

Gearing Up for a Prenatal Kettlebell Workout

Before you do anything else: Getting your doctor’s clearance

Figuring out which size kettlebell to use

Replenishing calories after every kettlebell workout

Core Strength and More: Working Out with Kettlebells during Your Pregnancy

Keeping your balance while strengthening your core

Modifying the clean and press for core and upper-body strength

Making your core and back strong with the one-arm row

Keeping your core strong for the big push

Preparing for labor: Squatting for core, leg, and glute strength

Using additional exercises to keep your core and lower body strong

Trying three complete workouts

Powering Up with Postnatal Kettlebells

Before you begin: Getting your doctor’s clearance for a postnatal workout

Great exercises for strengthening your pelvic floor muscles

Three at-home kettlebell workouts

Baby as your bell: Using your baby as resistance

Chapter 16: Kettlebell Training for Athletes of All Levels

Kettlebells for High School, College, Professional, and Recreational Athletes

Setting up a training schedule

Trying three great kettlebell exercises

Kettlebells for Weekend Warriors

Essential exercises and combinations

Programs for back-to-back training days

Chapter 17: Rehabbing or Supporting Substantial Weight Loss with Kettlebells

Using Kettlebells As You Recover from an Injury

Getting your doctor’s clearance and finding a trainer

Trying three all-around rehab exercises

Taking it easy and avoiding certain exercises

Supporting Major Weight Loss with Kettlebells

Getting your doctor’s clearance

Sizzling the fat with three great exercises

Putting together a safe program

Part V: The Part of Tens

Chapter 18: Ten Ways to Set and Meet Your Kettlebell Fitness Goals

Be Specific about Your Goals

Write Out Your Kettlebell Road Map

Set Up Your Workout Area

Have Your Body Fat Tested

Plan Your Meals

Find a Certified Instructor

Get Moving!

Surf the Web for Even More Info

Measure Your Progress

Keep Your Workouts Fresh

Chapter 19: Nearly Ten Guidelines for Finding and Working Out with a Certified Trainer

Check the Trainer’s Credentials and Experience

Beware of a Trainer Who Doesn’t Ask about Your Health History

Watch Out for Nutritional Advice from the Trainer

Set Goals and Measure Progress Together

Find Out How the Trainer Teaches Basic Kettlebell Exercises

Assess the Kettlebell Size the Trainer Recommends

Make Sure the Trainer Focuses on Form and Technique, Not on Counting Reps

Determine Whether the Trainer Practices What He or She Preaches

Appendix: Kettlebell Resources

California

Georgia

Illinois

Minnesota

New Mexico

New York

North Carolina

Pennsylvania

Tennessee

Texas

Washington

Wisconsin

Kettlebells For Dummies®

by Sarah Lurie, RKC, CSCS

Kettlebells For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2010 by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax [phone]. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions.

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About the Author

In October 2004, Sarah Lurie founded Iron Core, the first kettlebell training studio in the country to exclusively offer Russian Kettlebell Challenge (RKC) certified kettlebell instruction. Lurie is a former fitness competitor and did traditional weight training for more than ten years before discovering kettlebells. After experiencing a debilitating injury during a workout, Lurie discovered that kettlebell training helped her overcome her injury and get back into a comprehensive fitness routine.

Lurie is a nationally recognized kettlebell expert and has been featured in The New York Times, The Wall Street Journal, Fitness Magazine, Oxygen Magazine, Women’s Health, Reader’s Digest, and Newsweek. She has appeared on E! News, The Big Idea with Donny Deutsch, Better Homes and Gardens TV, Home Shopping Network (HSN), and numerous local television fitness programs. Her at-home workout DVDs are sold at retailers nationwide.

Lurie earned a BA in Economics from the University of Arizona and a Masters in Public Administration from San Diego State University. She lives with her husband and two daughters in San Diego.

Dedication

For my husband Jesse, daughters Emma and Grace, and P.A.L. Thanks for teaching me love, patience, persistence, courage, commitment, and dedication (among many other things!). And, of course, Emma, your 3 a.m. wake-up calls made this book possible.

For my dad, who believed in me from the day we drew the logo on the napkin together.

For my mom and Garth for all your encouragement over the years.

Author’s Acknowledgments

It all started with the RKC in Minneapolis in June 2004. I will always be grateful to visionaries John DuCane and Pavel Tsatsouline for bringing the training modality and equipment to the United States. Thank you to Brett Jones for being my mentor for the first two-and-a-half (formative) years of my career. Your willingness to share your knowledge and your precise training helped shape my career.

This book would not have been possible without the help of Mark Reichenthal. Thanks for believing in me enough to recommend that I author this book.

The team at Wiley has been an absolute pleasure to work with. Thank you to Tracy Boggier, my acquisitions editor, for all your positive encouragement through the trial writing process. My project editor, Georgette Beatty, is top notch and always provided the support, encouragement, and attention to detail that I needed to get this project done — thank you. Thank you to my copy editor, Amanda Langferman, and my technical reviewer, Andrea U-Shi Chang, for your hard work — your attention to detail was invaluable to this project.

Over the years, I’ve been lucky enough to work with some incredibly talented and caring RKCs, most of whom began as clients. I want to thank all the Iron Core RKCs for continually being dedicated to your trade and to our clients. Thank you to Osvaldo Aponte, Cody Bramlett, Charlie Fields, Jessie Shea, Farrah Lin, Elizabeth Sansone, and Denise Holsapple — Iron Core would not continue to exist without all of you. I have to give a special thank-you to Osvaldo Aponte. Os is not only one of the most dedicated and talented instructors I’ve worked with, but he’s also my incredibly patient trainer, who helped me stay in shape during both of my pregnancies and got me back into fighting shape after baby Emma. Os, thank you for taking over when I no longer could be there and for keeping the energy of the gym alive.

I could not have gotten through the process of completing this book without the help and expertise of Rochelle Lewis — thank you for your patience and professionalism.

Along the way, too, I have worked with some incredible clients who have always given me encouragement and support throughout the years. Thank you to Carol Raymond (my very first client), Jackie Harris, Cookie Holsapple, Holly Kennedy, Mike Wasser, Lynne-Sharpe Underwood, and all the others from the original Iron Core crew.

Thank you to Osvaldo Aponte, Erica Buechner, Lynne-Sharpe Underwood, Maddy James, and Mike Byergo for your patience and professionalism as models for this book.

Thank you to Davia Matson, my makeup artist for the book, for getting rid of my dark circles.

A special thanks to Maurice Roy, who has been my photographer since I started Iron Core. Your photos make the instructions in the book come alive.

Last but certainly not least, I am grateful to the readers of this book. Thank you for purchasing the book and for wanting to learn how to use kettlebells!

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our online registration form located at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax [phone].

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Senior Project Editor: Georgette Beatty

Acquisitions Editor: Tracy Boggier

Copy Editor: Amanda M. Langferman

Assistant Editor: Erin Calligan Mooney

Senior Editorial Assistant: David Lutton

Technical Editor: Andrea U-Shi Chang, RKC, CK-FMS

Editorial Manager: Michelle Hacker

Editorial Assistant: Jennette ElNaggar

Art Coordinator: Alicia B. South

Cover Photo: Sarah Lurie

Cartoons: Rich Tennant (www.the5thwave.com)

Composition Services

Project Coordinator: Katherine Crocker

Layout and Graphics: Brent Savage, Joyce Haughey, Christine Williams

Special Art: Photos © Maurice Roy Photography; Illustrations by Kathryn Born, M.A.

Proofreaders: Lindsay Littrell, Linda Seifert

Indexer: Rebecca Salerno

Publishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies

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Kelly Regan, Editorial Director, Travel

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher, Dummies Technology/General User

Composition Services

Debbie Stailey, Director of Composition Services

Introduction

The biggest question on your mind when you picked up this book may have been, “What exactly are kettlebells?” Simply stated, kettlebells are weights that look like cannonballs with handles; exercising with them combines strength training and cardio training into one workout. Using kettlebells has been hailed in recent years as the most efficient and effective way to train your body for burning tons of fat, getting super strong and lean, and obtaining the ultimate physique. Professional athletes, Hollywood stars, fitness enthusiasts, and novice exercisers have all found in kettlebells what they couldn’t find in other workouts — an exercise program that can be done in half the time of a regular workout routine with twice the results.

I got involved with kettlebells when they were still in their infancy — not many people had heard of Russian kettlebells back in 2003, and very few qualified kettlebell instructors, books, or workout DVDs existed. However, since that time, kettlebell training has grown by leaps and bounds; major fitness organizations recognize it not only as a legitimate training tool but also as one of the best tools available for getting lean and strong. Many qualified trainers now teach students across the country how to use kettlebells. And university research studies are beginning to surface, proving what Russian kettlebell expert Pavel Tsatsouline and his first wave of kettlebell enthusiasts knew all along — kettlebells are the ultimate exercise tool for anyone who’s willing to put in the time to learn how to use them and isn’t afraid of a little sweat.

About This Book

My goal in this book is to use both photos and step-by-step instruction to explain precisely and concisely how to use kettlebells, beginning with the most fundamental principles (such as proper form for your spine and hips). I guide you through a number of basic exercises to help you start using your kettlebell properly, quickly, and safely, and I help you progress to more advanced moves to help you get the absolute most out of your exercise time.

In addition, although I wrote this book with the novice in mind, those of you who have used kettlebells before can find plenty of useful information that you may have missed when you first started using kettlebells — nuances on form and technique that can make a big difference in the results you get from your routine. I also include information on advanced moves to take your workout to the next level and pointers for special audiences who want to use kettlebells, such as young adults, baby boomers, seniors, pregnant women, and others.

And keep in mind that you don’t have to read this book from cover to cover; I’ve organized this book so you can dip into and out of it to find the information you need when you need it.

Conventions Used in This Book

The instructions in this book are meant to be simple, yet comprehensive, to help you establish proper form and technique from the very beginning of your kettlebell practice. With that in mind, I use the following conventions to help you navigate through the information easily:

For most of the fundamental kettlebell exercises, I walk you through the basics of the exercise without using your kettlebell before I explain how to do it using your kettlebell.

I include at least two photos (and in some cases three or more) with the majority of the exercises in this book so you can see what each stage of the exercise looks like.

I include opportunities for you to practice your technique and form after I explain how to do each exercise by providing you with a practice set of reps.

I write all instructions and explanations in nontechnical terms so that you aren’t bogged down by unfamiliar language; whenever necessary, I use italics to point out new terms or add emphasis.

I present step-by-step instructions in boldface to help you easily identify what you need to know to properly execute the exercise.

Any extra explanatory text that helps you get a better handle on a particular step appears in roman text after the boldface step.

I use monofont to make Web sites stand out.

When this book was printed, some Web addresses may have needed to break across two lines of text. If that happened, rest assured that I haven’t put in any extra characters (such as hyphens) to indicate the break. So, when using one of these Web addresses, just type in exactly what you see in this book, pretending as though the line break doesn’t exist.

What You’re Not to Read

This book is packed full of detailed information that explains how to use kettlebells, and it’s based on my experience of teaching new students how to use kettlebells for the first time. I certainly won’t object if you read this book from cover to cover, but if necessary, you can safely skip anything marked with an Advanced Stuff icon; you can also skip sidebars (in shaded gray boxes). These items contain interesting information but aren’t crucial to understanding how to use kettlebells.

Foolish Assumptions

As I wrote this book, I made a few assumptions about you. Basically, I assumed the following:

You’re a novice when it comes to kettlebells. In other words, you’ve either heard of or read about kettlebells and may have watched clips of other people using them, but either have never touched a kettlebell or recently bought one and don’t know what to do with it.

If you have used kettlebells and are self-taught, you may be lacking in some areas of your form and technique. For you, the instructions I present in this book will provide clarification on what you already know — and will undoubtedly make a big difference in the results you get from your kettlebell routine.

You possess little fitness experience and are looking for a workout routine that’s fun and challenging and that gets results; oh, and you aren’t afraid of elevating your heart rate and working your muscles!

How This Book Is Organized

Kettlebells For Dummies is organized into five parts with each part offering you detailed information on specific topics related to kettlebells. The following sections explain what each part covers.

Part I: Gearing Up for a Kettlebell Workout

Part I gives you an overview of kettlebell training and explains how it differs from traditional fitness programs. It provides information on the benefits of kettlebell training, the reasons why it works, and essential safety considerations you need to take before and during your workouts. Knowing what size kettlebell to start with and how to pick the right quality kettlebell is a subject that many newbies have trouble with, so I dedicate an entire chapter to helping you pick the right kettlebell and set up a safe and effective home gym. In addition, Part I details essential hip, spine, and breathing techniques to get you moving and using your kettlebell properly, and it offers warm-up and cool-down options to help you start and finish your workouts safely.

Part II: Beginning with Basic Kettlebell Moves

Part II is one of the most important parts of the book because it shows you how to build the foundation for your entire kettlebell practice. It’s full of step-by-step instructions that take you through the fundamental kettlebell exercises, like the swing and the Turkish get-up. For each exercise, you find valuable information on how to fix your form or technique if you’re having trouble with the exercise. You also find some basic workout routines that allow you to start practicing right away with a cohesive workout program (after you master the basics, of course!).

Part III: Mastering Advanced Kettlebell Moves

When you’re ready to kick your kettlebell workouts up a notch, take a look at Part III; it offers intermediate and advanced moves to help you keep your workout challenging. In addition, it covers some great abdominal-specific exercises that work your core even more than the advanced full-body kettlebell exercises do. Be forewarned, though, this part contains five ultimate kettlebell exercises that will take your training to a whole new level — with a little time and patience, of course! To help you put the exercises I cover in this part together into an effective (and challenging) workout routine, I offer a few workout options for you to try out at the end of this part.

Part IV: Using Kettlebells in Special Situations

Over the years, I’ve been lucky enough to work with a variety of individuals at different life stages and fitness levels. Whether you’re a young adult, a baby boomer or senior, a pregnant woman, an athlete, or someone who’s overweight or rehabbing from an injury, you find what you need to know in this part to adapt your kettlebell workout to your particular situation. Kettlebells are a highly adaptable tool if they’re used correctly. In this part, I use a conservative approach to help you incorporate a few kettlebell exercises into your specific workout routine, but, as you gain confidence with kettlebells, you’ll find that the rest of this book is just as helpful as this particular part.

Part V: The Part of Tens

A signature of For Dummies books, the Part of Tens contains lists of ten things you may want to know about kettlebells. Chapter 18 details ten ways you can set and meet your kettlebell fitness goals, and Chapter 19 points out ten tips for working with a kettlebell trainer. The appendix lists resources to help you find anything and everything you may need related to kettlebells, including a list of certified trainers near you.

Icons Used in This Book

The icons in this book are true to For Dummies style and point out especially useful tidbits of information. Here’s a list of the icons I use in this book:

This icon points out important information that you should take away from this book and apply to every kettlebell workout you do.

This icon points out nuances and variations on form and technique that can help make the exercises easier.

This icon alerts you to some essential information on safe form and technique. Read the information attached to this icon so you don’t hurt yourself!

If you master a basic exercise and feel ready to progress, use the information highlighted with this icon to guide you in doing more challenging variations.

Where to Go from Here

If you’re a beginner and just want to dive right in, flip to Chapter 2 to take note of some important safety considerations you need to follow, Chapter 3 to choose the right size kettlebell, and Chapter 4 to begin with some spine and hip essentials. Then be sure to read Chapter 5 on warming up, cooling down, and breathing right before attempting the basic exercises in Chapters 6, 7, and 8.

If you’ve used kettlebells before, you may still want to take a look at Chapters 4 and 5 to make sure you’re using the right form and techniques in your exercises. Then feel free to move on to Parts II and III, where you can start working on basic and, eventually, more advanced kettlebell exercises.

If you fall into any of the special-situation categories in Part IV, begin with Chapters 4 and 5, and then skip to the appropriate chapter on your particular situation, where you can find the guidance you need to get started.

No matter where you fall on the fitness spectrum, kettlebells will help you achieve your fitness, health, and wellness goals. As you start your kettlebell fitness journey, get ready to be encouraged with some instant results: your skin will feel firmer, your posture will improve, and you’ll have more energy for life’s everyday challenges. After you commit to a workout schedule, within weeks, you’ll notice more positive changes. For example, you’ll feel stronger, your clothes will begin to fit better, you’ll have more endurance, and your friends and family will probably ask you what you’ve been doing differently. I’ve seen some remarkable results from my clients who have committed themselves to learning and practicing kettlebells. Use this book to begin your journey to achieving your ultimate body — and don’t forget, I’ll be with you every step of the way!

Part I

Gearing Up for a Kettlebell Workout

In this part . . .

If you’re ready to get moving with kettlebells, you’re in the right place. In this part, you find information on what kettlebells are, the benefits your body gets from a kettlebell workout, and the important safety considerations you need to keep in mind as you train. If you want to find out what size kettlebell to use, get the scoop on where to buy it, and determine how many bells you need, look no further — this part has all these answers, too.

To be successful with a kettlebell workout program, you need to know how to align your spine and move your hips as well as how to warm up, cool down, and breathe properly. Lucky for you, this part is here to show you how to do all this and more.

Chapter 1

Shaping Up with Kettlebells

In This Chapter

Seeing how kettlebell workouts are different from other routines

Choosing a kettlebell and other gear

Knowing how to align your spine and hips

Breathing right, warming up, cooling down, and being careful if you overdo your workout

Introducing basic and advanced moves

Adjusting workouts for special circumstances

Welcome to the world of kettlebells! A kettlebell, which looks like a cannonball with a handle, is a very simple, yet effective piece of equipment that allows you to work most of your muscle groups at the same time. Because of the fast-paced, dynamic motions in kettlebell exercises, your heart rate increases with each repetition, keeping your body in the fat-burning zone throughout your workout.

One of the greatest things about using kettlebells is that you don’t need to be a hard-core, experienced fitness enthusiast to start using them. However, if you want to get the results that a kettlebell offers, you do have to challenge and tax your muscles and cardiovascular strength. Kettlebells are a tough, no-nonsense workout tool that will challenge you both physically and mentally. So, if you’re someone who prefers to read your paper on the treadmill, kettlebells are probably not a good choice for you. On the other hand, if you’re someone who enjoys being challenged when you work out, you’ll surely find success with kettlebells. As you become a more experienced kettlebeller, you’ll be pushed to your limit as you swing and snatch your way to a stronger and more confident you.

In this chapter, I introduce you to some kettlebell fundamentals, including how kettlebells are different from other workouts and how to move your spine and hips properly when using them. I also describe a sampling of basic exercises, show you where to go if you’re ready to advance to more challenging exercises, and note how special audiences can work out with kettlebells. Prepare to get moving!

Comparing Kettlebells to Other Workouts

Kettlebell exercise is different from traditional weight lifting and other fitness programs in many ways. For example,

Kettlebells combine a strength-training and cardiovascular workout into one program. Very few workout programs accomplish such a combination, and those that do aren’t accessible to or easily learned by the novice. Olympic lifting comes close to the power and strength you get from working out with kettlebells, but it lacks the versatility of kettlebells. Ever try swinging a barbell between your legs? Besides, Olympic lifts aren’t nearly as easy to learn as kettlebell exercises. And I don’t know about you, but I don’t have any desire to squat 400 pounds on a regular basis.

Most kettlebell exercises utilize all your major muscle groups. A kettlebell workout doesn’t isolate muscle groups, so instead of working just one muscle group like you do with a dumbbell, kettlebells work multiple muscle groups with each exercise. The result is a workout that’s quicker, more efficient, and more effective than a traditional workout routine.

Check out Chapter 2 to find out more about the benefits of working out with kettlebells and how to use them safely.

Selecting Your Kettlebell and Gathering Other Gear

One very appealing aspect of kettlebell workouts is that you don’t need much equipment to do them. One kettlebell is all you need to start with, and, if you choose the correct size at the beginning, you won’t have to go and buy another one for a while. Plus, even when you are ready to move up in kettlebell weight, you’ll still have uses for your lighter kettlebell (such as during warm-up exercises that involve the kettlebell; see Chapter 5). Typically, experienced kettlebellers (or those who just want to try a few of the two-kettlebell workouts like the ones I provide in this book) have two or three kettlebells, but even so, relative to some other fitness programs, kettlebells are an inexpensive fitness tool. Refer to Chapter 3 for a complete discussion on how to pick the right size kettlebell and where to get one.

The only other gear besides your kettlebell that you really need to get started is a stopwatch, a yoga mat (or some sort of padded flooring like carpet), and this book. Any other equipment listed throughout the book is optional, and I give you plenty of alternatives for using items you probably already have in your house (like a chair) so you can get started right away. And it’s okay if you haven’t purchased your kettlebell just yet, because, with most of the foundational exercises, I help you practice without your kettlebell before I show you how to do the exercise with your kettlebell.

Getting a Grip on Proper Spine and Hip Alignment

When it comes to using kettlebells the right way, you need to take some time to figure out how to position your spine and move from your hips to maximize the benefit you get from your workout and minimize the chance of injury. The majority of people I’ve trained over the years don’t know how to position their spine and hips properly when they take their first kettlebell class because most traditional exercises don’t incorporate these essential principles. Here’s one big example: People who perform squat exercises in the gym typically use a machine to assist them, and, when they squat, their range of motion is limited.

However, when you squat down to the floor to pick up a box or some other object (like a kettlebell), not only do you need a greater range of motion than a typical squat requires of your body, but you also need to know how to initiate the movement from your hips (so you don’t hurt your back), how to brace your abdominals (so you stabilize your core for strength and control throughout the movement), and how to press through your heels to activate your glutes and hamstrings (see Chapter 4 for more details). Kettlebells help you master these basic techniques and show you that moving in this way is actually very natural.

I can’t emphasize enough how the essential techniques in Chapter 4 will benefit your body and get you moving for success. There, you find the details on achieving neutral spine (the natural S curve in your back) and snapping your hips the right way so you’re properly aligned throughout all your kettlebell workouts.

Breathing Correctly, Warming Up, Cooling Down, and Easing Up

Mastering the right breathing technique is an essential part of using kettlebells properly. But, don’t worry — it isn’t as technical as it sounds. In fact, breathing the right way for kettlebells comes quite naturally, and after you know how to use the right breathing pattern during your exercises, your breathing in everyday life will feel much more powerful and less shallow.

The technique I recommend is called diaphragmatic breathing, and it’s simply a way to tighten your virtual belt — which is also known as abdominal bracing. Using this breathing technique allows you to protect yourself from the weight and force of your kettlebell before you even execute an exercise by stabilizing your core with breath control.

In addition, like any fitness program, warming up, cooling down, and making sure you haven’t overdone it are important parts of being successful with your routine.

You can use dynamic stretches and Z-Health options during your warm-up; you can also incorporate your kettlebell into your warm-up.

To cool down, you can do some quick ’n’ easy stretches as well as use a band and a foam roller.

If you find yourself sore after a workout, you can try some simple techniques to ease the soreness; if you’ve really gone overboard, you need to modify your program for success.

Make sure to read through Chapter 5 to figure out how to breathe, warm up, and cool down properly and how to relieve muscle soreness. (As a bonus in that chapter, I also discuss some options for making your workout’s rest periods a little more active.)

Starting with Basic Exercises

To begin your kettlebell practice, you need to learn a few basic foundational exercises. If you take the time to hone these basic movements, you’ll find it much easier to learn more intermediate and advanced exercises, not to mention you’ll be less likely to develop bad habits in form and technique. Starting with the basic exercises I cover in Chapters 6 through 8 (and introduce in the following sections) is necessary for you to get above-average results from your kettlebell workout — and speaking of workouts, I provide a few full-length routines built from these basics in Chapter 9.

The swing

The swing is the first foundational exercise I walk you through in this book, and it has many variations. However, you need to master only three basic variations to have a well-rounded kettlebell routine:

Two-arm swing: The most basic swing exercise, this variation requires you to have two hands on the kettlebell when moving it.

One-arm swing: As you probably guessed, this variation involves moving the kettlebell with only one hand on it.

Alternating swing: For this slightly more advanced variation, you have to switch your hand positioning while the kettlebell is “live” or in the air.

None of these variations is particularly difficult to execute; in fact, the basic movement in the swing is quite natural. Its benefits include trimming and strengthening your core and rear, building cardiovascular endurance, and burning lots of fat. Refer to Chapter 6 for complete details on performing swings.

The Turkish get-up

Although the Turkish get-up is considered a basic exercise, it’s one of the most difficult exercises to master. The good news is that you can break down the Turkish get-up into manageable steps, so you can master one part of the movement at a time and then put them together as you go. Before you know it, you’ll be performing the complete exercise flawlessly.

Even though doing this exercise well takes some practice, like the swing, it’s an important foundational exercise to master. The Turkish get-up shows you how to keep your shoulders sunk into their sockets, which is an essential principle in all kettlebell exercises. The Turkish get-up also has many other benefits — developing shoulder and core stability and increasing shoulder mobility, just to name a couple. Chapter 7 offers a comprehensive lesson on how to master the Turkish get-up and its variations.

The front squat, the clean, and the military press

The front squat, the clean, and the military press round out the foundational exercises. After you master the swing, doing the squat, the clean, and the press is somewhat simpler because you already know how to move the kettlebell with your hips, maintain proper spine alignment, and follow other important principles that carry over to these exercises. The squat, the clean, and the press all strengthen your core, help slim your waist and glutes, increase your mobility and flexibility, and build cardiovascular and muscular endurance. See Chapter 8 for the fundamentals of these three moves.

Moving to Advanced Exercises

To make progress with your kettlebell workout, you have to continue to challenge your body. Sometimes my workouts consist of only the five basic exercises that I describe in the preceding section, but most workouts have at least one or two intermediate-to-advanced exercises in them, too. Here’s where to go to get more info:

Check out Chapter 10 to find exercises that take your training beyond the basics with moves specifically meant to improve your strength, flexibility, and mobility.

Turn to Chapter 11 for some abdominal-specific exercises that focus on working your core even more than the other kettlebell moves.

Go to Chapter 12 for details on how to do the five ultimate kettlebell exercises that test your body from head to toe and further increase your strength and cardiovascular endurance.

To wrap up, Chapter 13 provides a few routines built from these advanced exercises (with a few basic exercises and combinations thrown in for good measure).

Kettlebells for Special Audiences

I address several categories of special audiences in Part IV of this book, and I offer a few variations for exercises so that, no matter what your circumstances are, you can get started right away with your kettlebell routine. These audiences include young adults, baby boomers, and seniors; pregnant women as well as women who have just given birth; athletes of all levels; and people who are rehabbing from injury or in the process of major weight loss.

Young adults, boomers, and seniors

Whether you’re a young adult, a baby boomer, or a senior, you can find success with a kettlebell workout. I’ve worked with all these age groups, and I haven’t found much difference between what you can do with kettlebells compared with what someone who’s considered an average exerciser can do. Typically, if you fall into one of these categories, the only differences are that you use a lighter weight than the average person and your workouts don’t last as long. Some exercises I don’t recommend for a beginner young adult, boomer, or senior, but, as time goes on and you get more confident with the workout, most of the exercises in this book will be a good fit for you.

Flip to Chapter 14 for the full scoop on adjusting your kettlebell workout if you’re a young adult, a boomer, or a senior.

Pregnant women and women who have just delivered

As I wrote this book, I was pregnant with my second child. I exercised with kettlebells throughout my first pregnancy, used them to melt away the baby fat after my baby was born, and continued to use them during my second pregnancy. Not only have I always felt energetic, strong, and mobile, but I’ve never experienced any back pain typical of most pregnant women. In addition, I’ve had lots of strength, energy, and flexibility to keep up with my toddler.

Being pregnant is a wonderful time to begin a workout routine if you haven’t already been doing one. As long as your doctor gives you the okay to do strength training during your pregnancy, you’ll find so many benefits from exercising regularly; plus, you’ll be in the routine of exercising when the baby comes, so you won’t have to work as hard to jump right back in post baby. Refer to Chapter 15 for complete guidelines and exercises for when you’re either pregnant or looking to get your pre-baby body back after you have the baby.

Athletes of all levels

Athletes of all levels find that kettlebells deliver an incredible endurance- and power-building workout in a very short period of time. If you’re a busy athlete, you don’t have a lot of time to do fitness programs other than your sport; you need a program that directly carries over and mimics the movements you do in your sport. Because kettlebells build so much core strength, a kettlebell workout transfers completely and immediately to any sport, from track to football and everything in between.

Check out Chapter 16 for pointers on using kettlebells if you’re a high-level athlete, a recreational athlete, or just a weekend warrior.

Folks recovering from an injury or undergoing substantial weight loss

If you’ve gone through rehab and are ready to engage in strength training, kettlebells can be a good alternative to the limiting exercises in traditional weight training. One of the most appealing advantages of using kettlebells to complete your rehabilitation program is that the exercises use full ranges of motion and mimic everyday movements. However, you must have your doctor’s okay to use kettlebells to rehab and be conservative in your approach for doing so. Use the guidelines in Chapter 17 to get started.

Here’s another scenario to consider: If you have a lot of weight to lose and have tried everything else with no success or just plain hate to exercise, kettlebells may be just what you need. Although using kettlebells effectively will take work and perseverance, you don’t find many reasonable and safe exercise programs that burn as many calories in as short amount of time as kettlebells. Plus, kettlebells are easy to use (with the right instructions — which is where I come in), are adaptable to all fitness levels, and, best of all, can be done from the privacy of your own home. Start with the exercises in Chapter 17 and then progress to use the programs throughout the book to continue your weight-loss journey.

Chapter 2

A Primer on Kettlebells: What They Are and How You Use Them

In This Chapter

Acquainting yourself with kettlebells

Understanding the advantages of kettlebell training

Ensuring your safety during a kettlebell workout

In 2003, when I discovered kettlebells, not many mainstream fitness enthusiasts were using them. Indeed, most people looked at me with a blank stare when I told them I was opening a kettlebell gym. Since then, kettlebell training has become wildly popular among professional athletes, Hollywood stars, and regular folks.

So what exactly are kettlebells and what’s their allure? I admit, those big, black cast-iron balls look downright scary! Seriously, though, kettlebells are one of the most powerful and effective training tools to get you strong and fit without requiring you to spend all your free time in the gym. And after you get over how intimidating they look and start swinging one around, you’ll probably want to find out more about how to use kettlebells safely and effectively.

An added bonus to kettlebells is that anyone (regardless of age or fitness level) can use them. Over the years, I’ve helped all types of people at all different fitness levels — from young athletes to senior citizens — master the art of using kettlebells. So, even though the bells themselves may look a bit odd, figuring out how to use them is easy and will make you into a lean, mean, fighting machine in no time. In this chapter, I get you acquainted with kettlebells and their benefits, and I describe a few safety considerations to keep in mind as you begin your training.

Getting to Know Kettlebells

You may not have heard of kettlebells until recently, but they date all the way back to the 1800s when the Russians first used them for exercise. Referred to as handle bells or girya in Russia, kettlebells had two main uses: to increase aerobic efficiency and to build strength, power, and endurance. And because they were so effective in these uses, kettlebells found their place in the United States, too. Old-time U.S. strongmen like Arthur Saxon and Eugen Sandow used kettlebells to build very lean, strong bodies — which you can clearly see by looking at any old photos of them!

In the following sections, I describe kettlebells and their differences from other types of weights, and I explain who can use them.

Taking a closer look at what kettlebells are and how they differ from other weights

A kettlebell looks like a cannonball or bowling ball (without the finger holes) with a suitcase handle on the top. A kettlebell’s handle and center of gravity are much different from those of a dumbbell or barbell; its design makes it easy to move dynamically and safely around your body. In other words, thanks to the kettlebell’s design, your body has to work constantly during both the acceleration and deceleration of any given movement to control and stabilize the weight, and you have to use most of your major muscle groups, especially your core muscles, to do so. Basically, the weight of the kettlebell makes it a strength-training tool, and the fact that you have to constantly control the kettlebell’s shifting center of gravity makes kettlebell training one of the toughest and most challenging cardiovascular and core-strengthening workouts around.

You may be wondering why you can’t just swing around a dumbbell and call it a day. Here are just a few reasons why doing so isn’t a good idea:

The handle of a dumbbell doesn’t allow you to move the dumbbell smoothly and rotationally in your hand without the risk of dropping it.

A dumbbell’s center of gravity is completely different from a kettlebell’s, so you don’t get the same core-strengthening or cardiovascular workout.

The awkwardness of trying to use a dumbbell for kettlebell exercises doesn’t make for a smooth workout. (Try swinging a 20-kilogram dumbbell between your legs; it isn’t easy!)

I understand if you’re skeptical — I was too the first time I tried kettlebells. But trust me: They’re deceptively effective. You could run on the treadmill for an hour and then lift weights for an hour and still not get the same benefits of a half-hour kettlebell workout. (I describe the various benefits of kettlebell training in detail later in the section “Body Beauty and Strength: Surveying the Benefits of Kettlebell Training.”)

Mixing it up: Using kettlebells with other weights

Some people use kettlebells as a stand-alone training tool (one is all you need), but others like to mix some kettlebell exercises into their traditional weight-lifting routines. Why is this combination a good idea? Performing traditional barbell lifts like dead lifts and squats can be great compliments to your kettlebell training. I wasn’t originally sold on the idea of kettlebells, but when I mixed three basic kettlebell exercises into my traditional weight-lifting routine, I immediately noticed such a difference in my physique that I soon converted solely to kettlebells.

Identifying who can use kettlebells

Whether you’re an athlete, a couch potato, a fitness enthusiast, a grandparent, or someone in between, you fit the profile of people who use kettlebells. Oh, and law enforcement officials, the military, professional athletes, and Hollywood stars also use kettlebells. I myself used kettlebells long before I became a mother and then used them after giving birth to get my pre-baby body back; I continue to use them as I progress through my second pregnancy. You really don’t find many people who can’t use them. As long as you have a willingness to learn proper form and technique, kettlebells can be a very effective training tool for you.

Kettlebells are a rigorous cardiovascular and strength workout. To ensure your safety, get your doctor’s clearance before beginning a kettlebell workout program. (I discuss additional safety considerations in the later section “Keeping a Few Important Safety Considerations in Mind.”)

Body Beauty and Strength: Surveying the Benefits of Kettlebell Training

Believe it or not, the first time I did a basic kettlebell exercise (the swing, which I cover in Chapter 6) I thought to myself, “I’m not so sure about this.” At the time, I was lifting traditional weights and competing in fitness competitions. But even though I doubted them, kettlebells had a mystique that intrigued me. As I continued to use them, my body changed drastically — I got leaner and stronger, especially in my waist, hips, and rear end (thanks to the combination of cardio and strength training that kettlebells offer).

Kettlebell workouts offer numerous other benefits, too, including the following:

They burn up to 20 calories a minute, and they build your cardiovascular endurance to a high level.

They increase your mobility and flexibility and give you functional strength — strength for real-life movements and situations.

They work all your major muscle groups in a single workout.

They’re a multipurpose and versatile fitness tool.

They help you get lean and strong muscles in half the time of a traditional workout — and with less equipment, too!

They challenge you mentally because they involve trying to tame and conquer a piece of iron!

I discuss all these benefits in more detail in the following sections.

Building strength and cardio endurance