Kettlebell Exercise Encyclopedia VOL. 4: Kettlebell squat, swing, and windmill exercise variations

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 kettlebell squat, swing, and windmill exercise variations. Each subject has just enough information to keep it basic and understandable.

Kettlebell Squat

The squat is a movement in which three joints flex, namely the ankle, knee, and hip joints. During the movement, the objective is to get the hips as low to the ground as possible while keeping the shoulders as high as possible. The squat can be performed in with the kettlebell(s) overhead, racked, or dead, however, when dead, it will be moved to the category of a lift.

Kettlebell Swing

A swing takes place when an object moves back and forth or from side to side while suspended. The swing is the foundation for many other exercises, such as the clean and snatch. The swing can be actioned as a pull or pendulum. The most common variation outside of the sport world is the pulling version whereas in the sport world it’s the opposite and the pendulum is common.

Kettlebell Snatch

A snatch is a movement in which the kettlebell rapidly raised from a lower position—always below the hips—to above the head in one continuous smooth explosive movement. An example of a few common start positions are dead, hanging, and swinging.

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.