The definite kettlebell exercise encyclopedia with kettlebell exercises and variations. Over 150 pages filled with photos of kettlebell exercise, basic descriptions, and links to bonus videos.
Kettlebell training is a form of resistance training with the kettlebell. This encyclopedia and its volumes cover all kettlebell exercises with photos, descriptions, and some having step-by-step instructions. The information in this book will allow you to pick kettlebell exercises and create your own kettlebell workout and/or verify that you’re doing the exercises you’re already doing, correctly.
This volume covers kettlebells isometric, lift, kneeling, and lunge exercises. Each subject has just enough information to keep it basic and understandable.
Kettlebell Isometrics
Isometric relates to muscular action in which tension is developed without contraction of the muscle. There is no movement, action, or change, also known as static. A good example of an isometric exercise is the plank or iron cross. Isometrics can also be mixed with dynamic exercise, for example, a squat with frontal hold.
Kettlebell Kneeling
To kneel means to be in or assume a position in which the body is supported by a knee or the knees. You can perform movements into kneeling positions like surrenders or you can perform exercises in which you remain in kneeling position like kneeling hip thrusts.
Kettlebell Lift
To lift something means to raise to a higher position or level. In effect, almost all kettlebell exercises could be thought of like a lift, i.e. snatch, press, clean, swing, etc. However, we’re going to classify a lift as a movement in which the kettlebell is brought from a low to a higher position via a slow movement. We’re excluding explosive movements as they have their own classifications, i.e. press, snatch, clean, and swing.
Kettlebell Lunge
To define the lunge a few assumptions will be made. The dictionary defines the word as making a sudden forward thrust with part of the body, in our context that part of the body would be the leg. A lunge is also the basic attacking move in fencing, which is very similar to the lunge exercise as we know it. The lunge as we know it not only moves forward but all different directions, back (reverse), side, etc. The difference between the lunge used in fencing and exercise is that the back knee usually bends and gently taps the floor to set a standard for depth.
My name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, HardstyleFit Kettlebell Level 1 Instructor, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Programming Certificate, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. Owner of Cavemantraining, author of over 10 kettlebell books, courses, and certifications. Author on BoxRox and featured in 4 issues of the Iron Man magazine. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam, and Thailand. I'm currently living in Italy where we will spend some time and then move on to Romania, Bulgaria, Croatia, Greece, and so on. If you're going to be in Italy La Spezia area this year come and look me up for a workout!
Some of my personal bests are 400 burpees performed within one hour; 500 kettlebell snatches, 500 swings, and 500 double-unders completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged a kettlebell up a 3,479m mountain; 160kg dead lift; 100 snatches on sand with a 24kg kettlebell; 85kg Olympic Squat Snatch; 300 unbroken clean and jerk with 20kg kettlebell; 10 minute unbroken clean and jerk 79 reps with 2 x 16kg kettlebells; 1 hour unbroken clean and jerk with 16kg; 532 unbroken snatches and achieved rank 2 in kettlebell sport. I mention these PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.
