The Essential Kettlebell Guide [Kindle ed.]

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THE ESSENTIAL KETTLEBELL GUIDE

Hello, our names are Emma and Grant. We will be assisting you throughout this guide, giving you helpful tips and advice. We will help you train safely and with correct form so you can achieve the best results and fulfil your goals.

DISCLAIMER: Kettlebell exercises may not suit all people. Always consult a health professional before beginning a fitness program. Author and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice. Author and publisher claim no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book. Any references to events, people, places, or entities in the essential collection books are purely fictitious and not intended to represent any actual event, person, place, or entity. The essential collection disclaims any likeness or similarities to actual events, people, places, or entities, and any such likeness or similarities are unintentional and purely coincidental.

CONTENTS THE ESS ENTIA L K ETTLEB E L L GU I D E BENEFITS OF STRENGTH TRAINING BENEFITS OF USING KETTLEBELL CONSTRUCTING A FITNESS PROGRAM MEASURING YOUR SUCCESS SAFE TRAINING STRATEGIES STRETCHES - REASONS TO STRETCH METHODS OF STRETCHING SUGGESTED STRETCHES

2 3 4 5-6 7-8 9 10 10-18

KETTLEBELL DESIGN 19 CHOOSING A KETTLEBELL 20 KETTLEBELL SAFETY GUIDELINES 21 KETTLEBELL GRIPS 22-23 SWITCHING YOUR CORE ON 24 FINDING THE HINGE 25 CORRECT FORM FOR SQUATTING 26 PICKING UP A KETTLEBELL CORRECTLY 27 THE RACKED POSITION 28 A SAFE PICK UP FROM LYING DOWN 29-30 ALL KETTLEBELL EXERCISES THE KETTLEBELL CLEAN THE ONE ARM SWING THE DOUBLE HANDED SWING THE HAND TO HAND SWITCH SINGLE OVERHEAD PUSH PRESS DOUBLE OVERHEAD PRESS OVERHEAD PRESS, ALTERNATE ARMS THE JERK PRESS MILITARY PRESS

31-67 31 32 33 34 35 36 37 38 39

SIDE PRESS SINGLE FLOOR PRESS DOUBLE FLOOR PRESS BENT OVER ROW BENT OVER ROW, STAGGERED PLANKED ROW ROMANIAN DEADLIFT SUITCASE DEADLIFT HALFWAY GET-UP TURKISH GET-UP (SQUAT) TURKISH GET-UP (LUNGE) KETTLEBELL SQUAT OVERHEAD SQUAT KETTLEBELL LUNGE REVERSE LUNGE TACTICAL LUNGE THE SNATCH – FIRST PHASE THE SNATCH – SECOND PHASE THE SNATCH – THIRD PHASE CRUNCH WITH TWIST BRIDGE RUSSIAN TWIST FIGURE OF EIGHT WINDMILL PRACTISE LOW WINDMILL LOW WINDMILL VARIATION HIGH WINDMILL HIGH & LOW WINDMILL

40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67

KETTLEBELL WORKOUTS 68-71 OTHER AVAILABLE PUBLICATIONS

THE ESSENTIAL KETTLEBELL GUIDE

INTRODUCTION

BENEFITS OF STRENGTH TRAINING Whether you are wishing to lose weight, gain weight, improve your fitness, improve your performance in a particular sport, or simply feel healthier and happier, you can achieve your goals with the addition of strength training to your lifestyle. Aerobic exercise is essential, yet to really achieve the best results, you must combine cardiovascular exercise with strength training. Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of muscles. It is for all ages, all fitness levels and all body types. The benefits are endless, they include: • Decreasing body fat. As you train, your metabolism speeds up and burns greater levels of calories 24 hours a day. Strength training can even help reverse natural declines in your metabolism that occurs around the age of 30. • Increased muscle, bone, ligament and tendon strength, leading to fewer injuries and less health issues in later life, i.e. helping prevent osteoporosis. • Improving your posture – As you gain strength and learn great form, your posture will improve and you will stand straight and confident. • Increasing your energy – Greater stamina, flexibility and strength will give you more energy and enjoyment of all aspects of your life. • Improved performance of the systems within your body. Hair and skin look healthier, your lymphatic system works better at removing toxins. • Improves the functioning of your immune system. • Decreasing your resting blood pressure. • Elevated levels of HDL (good) cholesterol. • Decreasing the gastrointestinal transit time, therefore helping reduce your risk of colon cancer. • Improves balance and coordination. • Improves agility and flexibility. • Increasing your self-esteem – As you feel great, so also will you look great and your confidence levels will rise. Achieving targets and fitness goals will boost your mental and physical assurance. • Elevating your mood – exercise feels good.

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BENEFITS OF USING KETTLEBELLS The kettlebell is a traditional cast iron weight, resembling in appearance a cannonball with a handle. The kettlebell is a popular and widely used feature of modern fitness training and sporting development. They are used throughout the world and as a part of many strength competitions, due to their great range and versatility. The origins of the kettlebell stem from Europe and Russia where it is believed they were used in a very practical setting as a counter weight for agricultural scales. Their wide accessibility led to popular use at festivals and events, where men would use kettlebells to compare strength, endurance and coordination. Their popularity led on to their use in the training of elite Russian military. They also became widely used by police, militia, professional athletes and wrestlers. Now with wide exposure and growing awareness, everybody from firemen, to post-rehab patients are benefiting from everything kettlebell training can help achieve. A great advantage of using kettlebells as part of your training is their effectiveness in engaging the major muscle groups, through complex complete body movements. In contrast to many traditional isolation exercises, during kettle bell routines, muscles must work in symbiosis across multiple planes of motion, whilst retaining constant control and balance. The ballistic nature of kettlebell lifting creates challenges for the muscles delivering faster results. With kettlebell workouts, two different actions must work together, resistance and overall body movement, challenging both the muscular and cardiovascular system. This delivers incredible fitness benefits, and an intense workout. Versatile, Easy to learn, Fun to use: Kettlebell workouts will develop a great deal of explosive, dynamic strength and coordination. Use this guide to practice and perfect kettlebell patterns of movement and begin to enjoy a great new facet of your fitness regime. 3

THE ESSENTIAL KETTLEBELL GUIDE

INTRODUCTION

CONSTRUCTING A FITNESS PROGRAM When you begin a fitness program, be clear about what you wish to achieve and set a realistic goal that you are going to aim for. This goal could be measured in weight, inches, fat percentage, timed achievements, desired clothing, blood pressure or cholesterol levels...... whatever works for you as an individual. Once you have established a long term goal, break this down into a series of short term progression goals. • Think about the time you are willing and able to make available to achieve these goals. • Decide what time of day will best suit you and what environment you wish to train in. • Choose a method of training that fits your personality; do you motivate yourself and like to train alone? Do you need the assistance and encouragement of others and may want to find a training partner or personal trainer? Remember, to get the best results, you need to enjoy what you are doing. Once you know what you are aiming for and how you are going to incorporate the training into your lifestyle you should make each session as beneficial as you can. • Take measurements/photographs before you begin so you can chart your progress. Keep a journal to record your combinations and progress. • Try to complete a training session every 2nd day. Ensure you alternate muscle groups and rest to each targeted area for at least 48 hours. • Each strength session should last from half an hour to an hour in length. • Follow all safety guidelines; warming up, stretching, cooling down, hydration, nutrition etc. All are essential for your results and your safety. • Practise your form, be slow and controlled, watch yourself in a mirror, ask to be critiqued, it is crucial your muscles learn good habits from the start. • Alter your workouts every few weeks, even if it is only the order of your exercise, this will prevent your muscles adapting to your routine.

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INTRODUCTION

MEASURING YOUR SUCCESS Depending on your goals, the definition of a successfully achieved fitness goal shall be different for each individual. The best indicator of change is how you feel and what you are able to do now but unable to do before. Medical Results The doctor can tell you your cholesterol level, blood pressure, heart rate etc. These are all numbers that can be monitored for improvement throughout your fitness program and will provide great incentive for change as you help improve the quality and even length of your life. Weight on the scale Be careful when judging success by weight alone, fluctuations are common and misleading. You should only take a reading once a week, at the same hour of the day. Remember as you lose weight in fat, you are also gaining muscle weight and your standard scales do not distinguish the difference. Photographs/Mirrors You know your body better than anyone and you will recognise the changes in the mirror. A series of photographs taken as you progress can be a great motivator as you can celebrate your achievements. Clothing If your goal is weight loss – an item of clothing that you desire to wear can be a strong measure of success. Donating or re-sizing clothing which is too large will help prevent you returning to old bad habits. Abilities If you can run further in a certain time, lift a greater weight, do more reps, stretch further, jump higher, score more tries, play with your children longer - anything that is important to you, use that as a marker for success.

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Using a BMI chart Your Body Mass Index should be 20 - 25. A BMI of over 30 carries a definite health risk. You can calculate your BMI using the following formula: BM I = Weight (kg) / height² (m) You can also plot your height and weight on the chart below and see if you come within the healthy weight range.

Be aware - These charts tell you how much you should weigh based on your height alone, this can be misleading, especially for bodybuilders and athletes who carry more muscle than fat. Muscle is heavier by volume than fat. A sporting athlete weighing 80kg will usually appear slimmer and more toned than another person of equal weight and height It may be better to use a body fat percentage calculation to measure your true body fat. A health professional will be able to assist you to correctly complete an assessment.

NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Results come from correct technique, do not continue to do repetitions if your form is no longer correct. Consult a doctor before starting training if you have any injuries or illness. 6

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SAFE TRAINING STRATEGIES Before beginning a training program, it is recommended to discuss your plans with a health care professional, especially if you have not exercised for a few years, are over 35 years old, overweight or suffering from a health condition. Before training you should always stretch out and warm up your muscles. A proper warm-up will elevate the heart rate and increase blood flow to the working muscles which results in less risk of injury, improved performance and decreased muscle stiffness. Additional benefits of warming up include physiological and psychological preparation for your workout. Stretching a cold muscle can increase the risk of injury from pulls and tears, it is better to do gradual aerobic exercise before stretching. Make sure you stretch the muscles that will be stressed during exercise. A suggested warm-up would be light jogging or skipping with some body weight exercises such as push ups combined with some static stretches.

Maintain correct posture and technique

To get the most out of your workout and to reduce your risks of injury, you must pay close attention to your posture and to the way you are performing each exercise. Never twist or arch your back. Keep your body well balanced, stabilize your core, and control each movement. Focus on what you are doing and which muscles are in use.

NEVER CONTINUE TRAINING IF YOU FEEL PAIN Stay hydrated throughout your workout Have a bottle of water at hand; drink every few minutes, your performance will suffer if you are dehydrated.

Don’t forget to breathe Take strong deep breaths. Breathe out during exertion (the difficult part of the exercise) and breathe in on the return (the easy part). Exhaling through your teeth with a hissing sound can help when you are focused and your muscles are contracted and working hard.

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After your work out, cool down

A cool down is a gradual yet continuous decrease in exercise along with stretching and rehydration. About 5-10 minutes of light aerobic activity will help to prevent blood from pooling in peripheral dilated veins and decrease the likelihood of fainting or muscle cramping whilst also helping to break down any lactic acid that may still be present in your muscles. 5-10 minutes of static stretches help muscles to relax, realign muscle fibres and re-establish their normal range of movement.

Rest and Recovery

Resting between rounds is essential to recover your muscles capacity. Do not make it too short a time or your muscles will not have sufficiently recovered and you will be unable to perform to the best of your ability, but do not wait too long or your heart rate will decrease and you will lose focus. Between 60-90 seconds is a balanced amount of recovery time. Use the time to have a drink, stretch or just breathe deep. Resting between training sessions is crucial; your muscles are growing during the recovery time. Do not over train, as your muscles will not have had time to repair themselves. Alternate muscle groups, take rest days where you do no training at all and get plenty of quality sleep.

Follow good nutritional habits

It is crucial for growth and recovery that you give your body sufficient fuel to operate and a good balance of protein, fibre, carbohydrates and fats to stay healthy and achieve your fitness goals. Eat regularly and well, avoid processed food, saturated fats and too much alcohol.

Stay healthy

An additional safety tip regards hygiene, there are many bacteria and viruses that flourish in a gym environment (even your home gym), always use your own towel, wash your wraps, wipe down the bag with a disinfectant spray and wash your hands before eating – common sense can prevent illness.

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STRETCHES - REASONS TO STRETCH • Correct stretching is useful for increasing flexibility and therefore will help with both injury prevention and injury treatment. • If you give a muscle or tendon greater range of motion when it is passive, it will be less likely to experience tears when used actively. • Combining a warm up and stretching before exercise will ready the muscles for activity and decrease the likelihood of injury. As the nerves to muscle pathways are primed, co-ordination will improve and you will feel a decrease in muscle tension. • As you stretch, your muscle fibres elongate and blood flow increases to the muscles, ligaments and tendons, providing the cells with more oxygen and nutrients. • Combining a cool down and stretching after exercise will help slow your breathing and heart rate and help prevent the onset of muscle soreness. It can also help prevent the pooling of blood in large muscles, and aid the removal of waste products such as lactic acid. • Stretching weaker muscles as well as stronger ones, helps to decrease muscle imbalance and consequently joint stress. • When you increase the flexibility of the shoulders, neck and upper back you may find improvements in your breathing. • Stretching feels good, helps you to relax, prepare, and enjoy your time and your body. • Stretching promotes faster recovery and sets your body up for your next exercise session.

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METHODS OF STRETCHING There are several methods of stretching: Static, Dynamic, Ballistic (Bouncing), and Proprioceptive Neuromuscular Facilitation (PNF). It is recommended for most athletes to use static stretching as it is least likely to cause injury. • Gently warm up the body prior to stretching. • Slowly move your joint towards its end range of motion. • Stop when you feel a comfortable pull. • Hold end position for 20-40 seconds, you should feel the muscle loosen. • Never bouncing upon the stretch point, or force the joint. • NEVER STRETCH TO A POINT OF PAIN • Start from the neck and move down the body throughout your stretches, you will then have the advantage of added flexibility from previously stretched muscle groups. • Alternate sides of your body. • Alternate between agonist and antagonist (opposing) muscles (e.g. triceps and biceps) • As with exercises, follow correct form during the stretch. • Be controlled and remember to breathe deeply through each stretch. • Stretch repeated times on each muscle, especially those where you feel most tightness.

STRETCHING SUGGESTIONS NECK EXTENSION 1. Stand tall, shoulders back and down, core switched on. 2. Gently tip your head back until your eyes are looking up to the sky, you should feel the stretch under your chin. 3. Hold this position for 5-10 seconds. 4. Return to the midline position before repeating.

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CHIN GLIDE (Neck Extensors) 1. Stand tall, shoulders back and down, core switched on. 2. Slowly glide your chin forward (like a chicken) and then retract your chin and drop your chin down toward your chest. 3. Hold each position for 5-10 seconds. 4. Return to the midline position before repeating. NECK ROTATION (Neck Rotators) 1. Stand tall, shoulders back and down, core switched on. 2. Gently rotate head to one side so your chin comes round and you can look over your shoulder. You should feel the stretch up the side of your neck you have turned away from. 3. Hold this position for 5-10 seconds. 4. Return to the midline position before repeating.

LATERAL NECK FLEXION 1. Stand tall, shoulders back and down, core switched on. 2. Gently bend your head to one side so your ear gets closer to your shoulder 3. Hold this position for 5-10 seconds. 4. Return to midline position before repeating on the other side. 5. To gently increase intensity you can place your hand over your head to help bring it a little closer to your shoulder

TRICEP STRETCH (Triceps Brachii) 1. Place one palm flat on your upper back, with your elbow pointing towards the ceiling. 2. Use your other hand to gently pull the elbow in towards your head. 3. Hold this position for 20-40 seconds. 11

THE ESSENTIAL KETTLEBELL GUIDE

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BICEP STRETCH (Biceps Brachii, Forearm) 1. Extend one arm straight out in front of you. 2. Grasp the top of your fingers with your other hand and pull them gently back towards your body. 3. This stretch can be performed with your fingers pointing up or down, you will feel a different level of intensity in each position. 4. Hold this position for 20-40 seconds. 5. Repeat the stretch on your other arm. DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps) 1. Stand tall, feet hip-width apart, focus in front. 2. In your right hand, hold a stretch band over your shoulder. Grasp the free end in your left hand. 3. To stretch your upper (right) shoulder, pull down on the band, so now your left arm is straight and down near your buttocks. 4. To stretch the lower (left) shoulder, pull the band up with your right hand so your right arm is straight up above your head. 5. In each position, squeeze your shoulders together and hold the stretch for 20-40 seconds. CHEST STRETCH (Chest, Anterior Deltoid) 1. Stand in a doorway or next to a stable vertical surface. 2. Raise one arm to shoulder height with your elbow bent at 90 degrees. Place your lower arm flat against the upright. 3. Take a small step forward to stretch your arm behind. Open your chest out, and to maximize the stretch turn your torso slightly away from your straight arm. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other side.

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PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps) 1. Stand tall, feet hip-width apart, focus in front. 2. Grip a length of stretch tubing behind your back, hands about shoulder width apart. 3. Switch your core on and maintain a straight back and neck, as you pull both arms back and squeeze together your shoulder blades. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating. OVERHEAD STRETCH (Latissimus Dorsi, Triceps) 1. Stand tall, focus in front, feet hip-width apart. 2. Lace your fingers together and stretch your arms up so your arms are straight. 3. Keep your neck in neutral alignment and hold this position for 20-40 seconds. 4. Gently bend over to one side maintaining straight arms, do not lean forward or backward. 5. Return to a relaxed position before repeating. 6. As a variation kneel down on one knee as you bend over to one side. EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine) 1. With an exercise ball under your back, lie down facing the ceiling, plant your feet hip-width apart. 2. Switch your core on, place both hands behind your head, elbows up and back as you squeeze together your shoulder blades. 3. Maintaining a neutral neck alignment, curve your back to the shape of the ball and take deep breaths. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating.

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CROSS-OVER KNEE (Gluteus Maximus, Erector Spinae, Obliques) 1. Sit down on the ground with one leg straight out. Bend your opposite leg and place your foot over your straight leg next to your knee. 2. Hug your knee into your body using your opposite arm; place your free hand on the floor for balance. 3. Sitting as straight as you can, twist your torso round away from your knee until you feel the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. PIRIFORMIS STRETCH (Piriformis) 1. Lie on your back on an exercise mat. 2. Bend one knee up towards your chest. 3. Grasp your knee with your opposite hand and pull gently across your body. Keep your shoulders and buttocks on the ground. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus) 1. Sit with a straight back, core switched on, shoulders back and down, and your focus in front. 2. Lift up one foot and place it so the ankle is resting just above the other knee. 3. Press down gently on the raised leg until you feel the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg.

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GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus) 1. Lie down with your feet towards a wall. 2. Switch your core on, focus upward. 3. Raise your right foot and place the sole of your foot on the wall. Lift up your left foot and place it so the ankle is resting just above the right knee. 4. Press gently away on your left knee until you feel the stretch. 5. Hold this position for 20-40 seconds. 6. Repeat on the other side of your body. 7. As a variation, incorporating a balance challenge, stand in a squatting position with one foot raised and placed above the opposite knee. LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi) 1. Grasp your hands together behind your knees. 2. Pull your upper body forward so your arms are straight. 3. Straighten your legs completely. 4. Pull your stomach in. Imagine a string is attached to the very lowest point on your spine and someone is pulling that string upward. 5. Do not round your back too much. 6. Hold this position for 20-40 seconds. 7. Slowly uncurl to standing before repeating CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae) 1. Sit on the floor, knees bent a little, core switched on, focus in front. 2. Cross one arm over the other and grasp the back of each outer thigh with each hand. (Just above your knees) 3. Sit back into the stretch and hold for 20-40 seconds. 4. Return to a relaxed position before repeating. 15

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UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius) 1. Switch your core on, focus in form. 2. Grasp your hands together. 3. Stretch your arms straight out in front of you without locking your elbows. 4. Hinge at your waist and push forward. 5. Keep your head and neck in neutral alignment. 6. Hold this position for 20-40 seconds. 7. Return to a relaxed position before repeating. HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae) 1. Step a large step forward with one foot. 2. Bend you front knee and position an exercise-ball under your buttock. Keep the majority of your weight in your legs. 3. Drop your back knee to almost touch the floor. 4. To initiate the stretch, squeeze your glutes and tilt your pelvis forward. Imagine that your pelvis is a bucket full of water and you wish to tip some of the water out behind you. 5. Hold this position for 20-40 seconds. 6. Repeat on the other side of your body. SUPINE HAMSTRING STRETCH (Hamstrings) 1. Lie down on your back with a doorway or a stable vertical surface at around the level of your knees. Switch your core on, focus upward. 2. Grasp the back of one thigh with both hands, pull your leg up and gradually straighten your leg against the wall. 3. Maintain a flat back and keep your other leg flat on the floor. 4. Hold this position for 20-40 seconds. 5. As you increase your flexibility you will be able to move closer to the wall and straighten your leg completely to 90 degrees. 6. Repeat on your other leg.

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HAMSTRING STRETCH (Hamstrings, Gastrocnemius) 1. Sit down on an exercise mat with your legs out in front. 2. Holding a stretch band in both hands, run it under one foot. 3. Maintain a straight leg; pull your toes towards you to initiate the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. STANDING QUAD STRETCH (Quadriceps, Hip Flexors) 1. Stand tall, focus in front, core switched on. 2. Lift one foot behind you and grasp it with the same hand, bringing your heel towards your buttocks. Use your free hand for balance 3. Push your hips forward. Hold this position for 20-40 seconds. 4. Return to standing before repeating. 5. As a variation for tight muscles, place a stretch band around your ankle, holding the ends over your shoulder and pulling your leg gently upward behind you. LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus) 1. With feet spaced wide apart and angled slightly outward, lean over to one side, transfer your weight and put both hands onto one knee. 2. Drop down a little so your weighted knee is bent into a squat and the other is stretched straight. 3. To maximize the stretch push gently with your hands. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg.

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SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus) 1. Sit on the floor with your knees bent and the soles of your feet pressed together. 2. Sit straight, core switched on, focus in front. 3. Place your hands on your ankles and gently press your knees down with your elbows until you feel a comfortable stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating. GASTROCNEMIUS CALF STRETCH (Gastrocnemius) 1. Place one foot a step forward in front of the other. Chest up, focus in front. 2. Lean forward and place both hands on your front knee 3. Keeping most of the weight in your back leg, lower your heel until it touches the ground. If you can stretch further, lift your rear foot toes up towards your shin. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. CALF STRETCH (Gastrocnemius, Soleus) 1. Stand tall, focus in front, core switched on 2. Place the toes of one foot on the edge of a stable ledge. 3. Let your heel drop down over the edge. (The ledge should be high enough that your heel does not hit the ground as you are stretching) 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. 6. As a variation, find a low stable ledge where you can stand with both feet at once and lower your heel simultaneously. Hold something for support. 18

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KETTLEBELL DESIGN To flow smoothly and safely between movements, the kettlebell shape has been refined through the years to give the user maximum benefits. Kettlebells are so well suited to compound lifts as their shape and design allow for fluid flows of movement. Kettlebells are ideally suited to lifts such as snatches, clean and jerks, swings, rows and squats, often in combination. Unlike conventional weights, the Kettlebells centre of mass is displaced from the handle. This means the weight constantly pulls against your hand, requiring not only strength and co-ordination when exercising with it, but also the use of other muscles through your arms, shoulders and trunk.

Here are some points to look out for in a good kettlebell 1. A smooth finish on the handle which will not tear or irritate the skin. 2. A curved handle which will keep the weight balanced in the centre of your hand and prevent stress on your wrists whilst also improving your grip. 3. The thickness of the handle is important – if it is too thick your grip will be affected. Check you are able to connect your finger tips around the circumference of the handle. 4. The height of the handle should be sufficient, so that when your hand is deep in the handle, the bell should be resting on the back of your forearm. Make sure it is not resting on your wrist causing pain and bad technique. 5. The handle should also be wide enough to allow a complete grip for smooth transitions, but not so wide that your hand will slide around. 6. A flat base will keep the kettlebell upright on the floor between sets. 19

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THE ESSENTIAL KETTLEBELL GUIDE

CHOOSING A KETTLEBELL Standard kettlebells vary in size and weight from the lightest (Usually 4kg) up to the heaviest (As high as 80kg) As you progress in weight you need to learn to rebalance each new size and maintain correct technique. There are some differences between standard kettlebells and those used in competition environments. The dimensions of competitive kettlebells remain the same regardless of the weight, allowing for a continuity of technique while moving through different weights during training and competition, where mastery of technique and high levels of repetitions are the greatest challenge.

Picking a starting kettlebell weight. Average Female

8kg

Strong Female Average Male Strong Male

12kg 16kg 20kg

Purchase a set of kettlebells that will allow you to progress up several weights and use different weights for different exercises. An alternative is to get an adjustable kettlebell where you can increase the weight up to 32kg by adding inner weight plates. This choice could save you space and money.

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KETTLEBELL SAFETY GUIDELINES •  Create some space; do not use the kettlebell in a small area, or when people are walking around you. It is easy to knock someone out or break things if you do not have a lot of space. It is recommended to have 5-6 meters diameter of space around you. •  Train on a flat surface that will not be damaged if a kettlebell were to fall, i.e. On rubber gym flooring •  Always remain focused. When you are doing a kettlebell workout you need to be concentrating on technique and form. Do not train near children or animals as they can be distracting and unpredictable. •  Build each exercise gradually; practise with low weights until you are ready to progress. Learn the form before you add the weight •  Stay in control. You must always be in control of the kettlebell, if you get tired and begin to lose form, take a break or drop to a lower weight •  Do not try to correct your form in the middle of a swing. Let the kettlebell come to rest and then correct your form on the next rep. •  Maintain a stable contracted core at all times throughout an exercise •  A kettlebell generates extra forces when free falling from an overhead swing. Be ready to brace your core and shift your centre of gravity backwards to compensate the effect of the forward pull. • When you have a kettlebell overhead, keep your palms facing forward. • Between strenuous sets, keep moving to keep the blood flowing. This helps push the blood back to the heart without unnecessary stress. • If you get into trouble and need to drop the kettlebell, try to angle it away from your body as you release. Treat all weights with respect. •  It takes time to develop proper timing and technique to avoid bruising the forearms when doing cleans and snatches. You can choose to wear wristbands. • As with all training, be sure to repeat kettlebell exercises on both sides of the body in order to maintain balance and prevent injury. • OVERHEAD CAUTION: Before attempting any overhead exercises, individuals with lower back or blood pressure problems should ask the advice of their doctor. NEVER CONTINUE IF YOU FEEL PAIN Results come from correct technique, do not continue to do repetitions if your form is no longer correct. Consult a doctor before starting training if you have any injuries or illness. 21

THE ESSENTIAL KETTLEBELL GUIDE

KETTLEBELL GRIPS Racked Position - Hold the handle deep into the heel of your palm to avoid strain on the wrist, (running over your palm at a 45 degree angle) the kettlebell should be resting on the back of your forearm. Overhand - A good transitional hold. Grip the kettlebell handle so all your fingers are wrapped over the top of the handle and your thumb comes under on the other side to grip the top of your index or middle finger. Two Hand Hold – As with the overhand, both hands gripping the top of one kettlebell handle, with all your fingers curled around the handle. Horn Grip - This grip mimics the hold you would have on an animal’s horns and the bell can be either above or below your hands. Grip each side of the handle where it connects to the bell. Horn Squeeze – With your hands in the same position as for the horn grip, but using the squeezing strength of your palms to grip the handle, no fingers. Waiter – The bell rests at any angle in the flat open palm of your hand like a waiter carrying a tray.

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PREPARATION

THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

KETTLEBELL GRIPS Bell Squeeze – Another method with no finger strength involved, squeeze the bell from both sides with the flats of your palms. Finger Pinch –Your Index and thumb grip each other around the corner of the handle, all other fingers are open. Open Palms - If you are gripping two kettles bells at one time, you must be careful not to trap your fingers in-between if the handles were to come together. For this reason it is best to tuck your fingers back behind the handle or use an open palm method with your fingers pointing straight up Two Bells, One Hand - Increase weight and difficulty by holding two kettlebells in one hand. It can be tricky to grip both kettlebells and maintain correct form. Start with light weights and only attempt when you are proficient in all single kettlebell lifts. Double Hold – This is a hold that can be used during a squats/ lunges etc. where you keep the kettlebells static throughout. Always be careful when holding kettlebells on your shoulder muscles. Never let the weigh press on your spine.

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THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

SWITCHING YOUR CORE ON / TORSO STABILIZATION As in all forms of exercise, it is essential to protect your body from injury whilst using kettlebells. A great place to start is with the stabilization of the muscles in your core. Both the inner and outer core muscles help support and protect your spine. It is your spine that facilitates the movement and functioning of all actions, and correct technique and stabilization is essential for protection and for your performance results. Repeatedly practise ‘switching your core on’ and remind yourself to forcefully contract and stabilize your torso/ core muscles during exercise. • Stand tall • Brace your abdominal muscles ( Imagine a corset being pulled tight) • Tighten and lift your glutes (buttocks) • Tighten and squeeze your pelvic floor ( Imagine stopping yourself peeing) • Retract and depress your scapula (shoulder blades) • Exhale gently through pursed lips

SETTING THE SHOULDER SOCKET During lifts, ensure you protect your shoulder from injury, by correctly positioning your arms, back and shoulders. This is called setting, or packing the socket. • Keep your shoulders pulled back and down. • Keep your chest up. • Activate your lats (latissimus dorsi) as a controlling/breaking mechanism to prevent your shoulder from moving out of the socket during the momentum of a lift.

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THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

FINDING THE HINGE To ensure proper form during kettlebell exercises it is necessary to learn where the hinge point is on your body. You do not want to hinge from your waistline, but from your hips. By doing this you will gain maximum power from your hips, legs and glutes and will help avoid injury and stress to your back and spine.

1. Stand straight; Lift one leg up to find the hip crease where your leg joins your body. This is the hinge. 2. Place both hands on each side of this hinge point and have your feet firmly planted hip width apart. 3. Keep your focus ahead of you and your weight back in your heels as you bend your knees. As you sink lower, your buttocks should push back as though you were going to sit down. Your shoulders should remain pulled back and down and your chest open. 4. Another check you can perform to ensure you are in the right position is making sure your knees do not go forward over your toes. 5. Stand up by using your glutes and legs – it should feel like you are trying to push your feet through the floor. You should also push your hips forward strongly as you stand up. This powerful hip thrust is very important when working with kettlebells.

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THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

FINDING THE HINGE/CORRECT FORM FOR SQUATTING A helpful practise method is to lower yourself over a bench.

1. Stand in front of a bench, feet hip width apart, core switched on and holding a light kettlebell at chest height. 2. Lower yourself by pushing your buttocks out, while keeping straight lower legs and an open chest. 3. As you lower push the kettlebell away from your chest with strong arms to help stabilize. 4. Keep lowering your buttocks until you are almost touching the bench. 5. Return to standing by pushing down through your feet and thrusting forward through your hips. Bring the kettlebell back in to your body. Perform this exercise several times and at an increased pace until you have the form perfect. Observe yourself in a mirror to check your form. Control your breathing during every exercise. Take strong deep breaths. Breathe out during exertion and breathe in on the return. 26

THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

PICKING UP A KETTLEBELL CORRECTLY & SAFELY

1. After warming up, stand feet hip width apart, your core switched on, with the kettlebell centered and upright on the floor in front of you. 2. Your feet should be angled slightly outward. 3. Lower yourself by pushing your buttocks backward into a squat so you are hinging at the hips. Your lower legs should remain straight (and close to vertical), your eyes forward and your shoulders back. 4. Find the kettlebell without looking down; grasp it in a two hand hold. 5. Gradually stand back up, pushing through your heels to do so, exhaling and keeping your core switched on. Keep your neck and spine in alignment. 6. To return the kettlebell to the floor, repeat the motion in reverse. • If you are picking up a kettlebell with one hand, position it at a 45 degree angle to your foot on the side where you are picking up the bell. • Rocking back onto your heels as you pick up the kettlebell helps activate your hamstrings and gluteals.

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PREPARATION

THE ESSENTIAL KETTLEBELL GUIDE

THE TRANSITIONING / RACKED POSITION

Correct

Correct

Incorrect

Incorrect

1. Once you have picked up your kettlebell, draw the kettlebell smoothly up your body in one hand, bending your arm as you go, and bringing your elbow in quickly so it is tight to the body. 2. Your wrist will turn naturally and allow the bell to fall behind your hand so it is the racked grip. Keep a strong, straight wrist; the handle deep in your palm and the bell resting between your bicep and forearm. 3. Position your hand as close to the centreline of the body as possible. 4. Your upper arm should be pressed against your side so you feel the weight of the bell snug against your side and chest. 5. Remember to keep your shoulders back and down. 6. It is possible to assist the racking move with your other hand if required. Women and men with large pectorals, may have to modify their rack position slightly to the side. Never position your hand further out than the armpit, as too much stress will be placed on the shoulder joint.

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THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

A SAFE PICK UP FROM LYING DOWN Many kettlebell exercises begin from a supine (face up) position; you will need to learn how to safely pick up the kettlebells while lying flat on the floor. As with standing positions, remember to breathe correctly, stabilize your core and keep your neck and spine in neutral alignment. PICKING UP ONE KETTLEBELL 1. Lie on your back on the floor with the kettlebell next to you, so it is positioned just below your shoulder level. 2. With your core switched on, roll towards the kettlebell and grasp it with both hands, your closest hand under the handle, other hand over the top. 3. Return roll slowly onto your back, letting the bell sit in an adapted racked position, with the bell resting again your upper arm which should be close against the side of your body.

Keep one or both your knees slightly bent and your heels on the ground. Do not secure your feet.

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THE ESSENTIAL KETTLEBELL GUIDE

PREPARATION

A SAFE PICK UP FROM LYING DOWN PICKING UP TWO KETTLEBELLS 1. Position both bells, one on each side of your body just below shoulder level. Angle the handle at 45 degrees to your body. 2. With your core switched on, roll over to the weaker side of your body. Grasp the kettlebell with both hands, your closest hand under the handle, your other hand over the handle. Keep your neck and spine in neutral alignment. 3. Return roll onto the flat of your back, letting the bell sit in an adapted racked position. Hold it firmly and roll to the other side. 4. Repeat the pickup with your free hand and roll back to a flat supine position with both kettlebells resting in the adapted racked position.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

KETTLEBELL COMBINATIONS AND EXERCISES THE KETTLEBELL CLEAN The clean is a traditional, versatile kettlebell exercise that you will need to master. It provides a safe means to get one or two kettlebells into a racked position for overhead lifts. SINGLE CLEAN 1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Squat down and grip the kettlebell handle (Grip deep within the base of your palm) 3. Swing the kettlebell between your legs, your thumb pointing backward. 4. Push though your feet and power your hips forward as you drive the kettlebell upward. 5. Keep your arm tight to the body and rotate your elbow down as the kettlebell rises vertically. Catch the bell at shoulder height. 6. Your wrist will turn naturally and allow the bell to fall behind your hand so it is in the racked grip. Keep a strong, straight wrist; the handle deep in your palm and the bell resting between your bicep and forearm. 7. Absorb the weight of the bell by squatting slightly, (Do not lean back) keeping the wrist neutral. There should be no hard impact or pain. 8. To return the kettlebell to the floor, squat backwards pushing your buttocks out, while letting the bell follow the course it took on the way up. 9. Practise on both sides of your body. DOUBLE CLEAN - As for the single clean, with a kettlebell in each hand and a simultaneous lift. CAUTION: Not to be attempted by beginners.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

THE ONE ARM SWING

Bent Arm Swing (Less shoulder strain)

1. Pick up the kettlebell in your right hand using an overhand grip. Focus in front throughout and ensure your core is switched on. 2. Squat back, hinging from your hips and letting the kettlebell swing backward between your legs like a pendulum. 3. Push through your feet thrusting your hips powerfully forward to return to a standing position; your arm should remain straight, yet freely able to swing. Allow your free arm to act as a pendulum assisting the movement. 4. Do not lift the kettlebell, allow it to swing and gain momentum. 5. Once the bell reaches its highest point, let it drop down between your legs once more. Allow the momentum to raise the kettlebell higher in front of you with each swing. Remember - try not to actively lift the bell. 6. Continue to repeat this motion, maintaining good form and building a rhythm between your body and the swing of the bell, until the kettlebell rises to a point straight out in front of your body, around shoulder height. 7. Repeat the exercise with your other arm.

During this swing motion, keep your shoulder socket secure by maintaining squared shoulders and ensuring you do not over extend your arms.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

THE DOUBLE HANDED SWING

1. Stand with your feet hip width apart, and the kettlebell centered on the floor in front of you. 2. Grasp the kettlebell in both hands using an overhand grip. Focus in front throughout and ensure your core is switched on. 3. Squat back, hinging from your hips and letting the kettlebell swing backward between your legs like a pendulum. 4. Push through your feet and thrust your hips powerfully forward to return to a standing position; your arms should remain straight, yet freely able to swing. 5. Do not lift the kettlebell, allow it to swing forward and gain momentum. Exhale as you rise. 6. Once the bell has reached its highest point, let it drop down between your legs once more. 7. Allow the momentum to raise the kettlebell higher in front of you with each swing. 8. Continue to repeat this motion, maintaining good form and building a rhythm between your body and the swing of the bell, until the kettlebell rises to a point straight out in front of your body, around shoulder height. Remember - Try not to actively lift the kettlebell!

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

THE HAND TO HAND SWITCH

1. Following the proper form, pick up the kettlebell in your right hand using an overhand grip. Focus in front and ensure your core is switched on. 2. Squat back, bending from the hip letting the kettlebell swing backward between your legs like a pendulum. 3. As you push through your feet and thrust your hips powerfully forward to return to a standing position, your arm should remain straight, yet freely able to swing. 4. Do not lift the kettlebell, allow it to swing forward and gain momentum. Exhale as you rise. 5. As the kettlebell reaches the top of its swing at shoulder level, and the base of the kettlebell is pointing away from you, focus your attention on the handle and rapidly transfer hands. 6. With the kettlebell now firmly gripped in your opposite hand, allow the kettlebell to swing back down as you repeat the exercise. 7. Ensure you keep your core switched on, especially during each switch. Keep your shoulder socket secure by maintaining squared shoulders and ensuring you do not over extend your arms. Switching hands increases the efficiency of the exercise and builds more coordination into the movement.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

SINGLE OVERHEAD PUSH PRESS

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean the kettlebell with correct form into the racked position. 3. Squat slightly and then push up hard through your heels and hips as you raise the kettlebell above your head, straightening your arm and locking out your elbow at the highest point. 4. Remember to exhale during the exertion and keep your shoulder set in its socket at the apex of the exercise. Maintain a strong straight wrist. 5. Reverse the procedure to lower the kettlebell. Bend your elbow, drop into a slight squat and return the bell to the racked position, keeping your core strong and your wrist straight. Briefly rising up onto your toes as you drop back down can help to absorb the impact. 6. Practise the overhead press on both sides of your body.

Squat slightly and as you rise, use the power of your hips to drive the kettlebell upward. Practice the Push Press repeatedly before attempting the extended and more advanced Jerk exercise.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

DOUBLE OVERHEAD PRESS

CAUTION Anyone with High Blood Pressure should not lift weights above their head. 1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean two kettlebells with correct form into the racked position. 3. Squat slightly and then push up hard through your heels and hips as you raise the kettlebells above your head. 4. Straighten your arms and lock out your elbows at the highest point. 5. Remember to exhale during the exertion and keep your shoulders set in their socket at the apex of the exercise. 6. Reverse the procedure to lower the kettlebells. Bend your elbows, drop into a slight squat and return the bell to the racked position, keeping your core strong and your wrists straight.

Keep your shoulders pulled back and down. Keep your chest up.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

OVERHEAD PRESS – WITH ALTERNATING ARMS

CAUTION Anyone with High Blood Pressure should not lift weights above their head. 1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean two kettlebells with correct form into the racked position. 3. Keep one kettlebell nestled into your arm, while your raise your other arm, pressing it straight up. Straighten your arm and lock out your elbow at the highest point. 4. Remember to exhale during the exertion and keep your shoulders set in their socket at the apex of the exercise. 5. Reverse the procedure to lower the kettlebell. Bend your elbow and return the kettlebell to the racked position, keeping your core strong and your wrist straight. 6. Repeat the overhead press with your opposite arm. Continue alternating arms for your entire set. 7. You could also vary this exercise by double pressing both arms to the point where they are both locked out overhead and then alternate lowering and raising each arm, while the other side remains locked out.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

THE JERK PRESS

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean the kettlebell with correct form into the racked position. 3. Squat slightly and then push up hard through your heels smoothly pressing up the kettlebell. 4. So far the exercise follows the push press, however, instead of locking out your knees, drop back down into a second dip. You are getting under the bell before the arm locks out at the top. 5. From this partial squat, drive down through your heels and thrust your hips forward to return to standing, fully extending your arm overhead. This 2nd drop and press is all about timing and can feel awkward to begin with. 6. Reverse the procedure to lower the kettlebell. Bend your elbow, drop into a slight squat to absorb the impact and return the bell to the racked position, keeping your core strong and your wrist straight.

This exercise is a combination of the Push Press and a partial over head squat and works both your legs and upper body. Make sure you have practised the push press and attained good form before you attempt the jerk press. 38

THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

MILITARY PRESS CAUTION Anyone with High Blood Pressure should not lift weights above their head.

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean the kettlebell with correct form into the racked position. 3. Rotate your arm out to your shoulder and exhale while you push the kettlebell strongly upward until your arm is straight up. 4. Be aware of keeping your shoulders back and down. The weight should be held strong on a straight arm while you shoulder joint is settled. 5. Return smoothly to the racked position keeping the kettlebell in control at all times. Your core should be strong and your wrist straight. 6. Practise the military press on both sides of your body. An alternative exercise: 1. From the racked position, lift your elbow out to the side to allow the kettlebell to sit behind your shoulder on the back of your upper arm. 2. Fluidly press the kettlebell straight up with a straight wrist.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

SIDE PRESS

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean the kettlebell with correct form into the racked position. 3. Push out your hip slightly in the direction of the side you are holding the kettlebell. 4. Focus on the kettlebell, sit back into your hip and actively press the kettlebell up with a straight forearm. 5. Keep your palm facing forward during the press and continue to bend to the side until the kettle bell is locked out. 6. Set your shoulder, stabilize your core and stand up straight maintaining a straight arm. 7. Return smoothly to the racked position keeping the kettlebell in control at all times. Bending your knees and leaning back a little can help keep the weight of the kettlebell over your centre of gravity. 8. Practise the side press on both sides of your body

Kicking your hip out slightly underneath the kettlebell gives you more leverage to press the kettlebell up.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

SINGLE FLOOR PRESS

1. Lie on your back on the floor with the kettlebell next to you so it is positioned just below your shoulder level. 2. Follow the correct form for picking up a kettlebell while lying down until the bell is sitting in an adapted racked position. 3. Adjust your elbow on the arm holding the kettlebell a little distance away from your body, your upper arm should still be touching the floor. 4. With a strong switched on core, lift the kettlebell until your elbow forms a ninety degree angle. Maintain a straight wrist. 5. Now press the bell straight up, straighten your arm and lock out your elbow. Imagine you are trying to push yourself through the floor as you press upward. This will give you added strength and stability. 6. To continue your set on the same side, lower your arm so the elbow is back at ninety degrees, but not quite touching the floor, while your forearm remains vertical, pause and press upwards once more. 7. Practise the single floor press on both sides of your body.

Page 29 has instructions on correctly and safely racking a kettlebell while lying down.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

DOUBLE FLOOR PRESS

1. Lie on your back on the floor with the kettlebells next to you, positioned just below your shoulder level. For stability, bend your knees, feet hip width apart, core switched on. 2. Using the correct method, pick up both kettlebells and hold them in the adapted rack position. 3. Slide your elbows out and away from your body; your upper arms should still be touching the floor. 4. Raise the kettlebells from the racked position until your elbows are at ninety degrees. Press the bells straight up, straighten your arms and lock out your elbows. Maintain straight wrists. 5. To continue your set, lower your arms so your elbows are back at ninety degrees, but not quite touching the floor, while your forearms remain vertical, pause and press upwards once more. Imagine you are trying to push yourself through the floor as you press upward.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

BENT-OVER ROW

1. Focus in front, core switched on, feet hip width apart and turned out slightly. Place a kettlebell on the floor by each outer side of your feet. 2. Lower yourself by dropping back into your hips as if you were sitting down, keep your chest up and the weight in your heels. 3. Grip both kettlebells with an overhand grip and while still remaining in a partial squat, tilt your back up so it is at a forty five degree angle to the vertical. Keep the weight in your heels and your core strong. 4. At the same time, raise both the kettlebells smoothly, bending at the elbow and keeping your arms close to the body. Do not stand up or bend or raise your back. 5. At their highest point the kettlebells should be around your hip joint and your elbows will be up slightly higher than your back. Your shoulder blades should be squeezed together. 6. Pause for a moment, and then return the bells in a controlled movement to the initial hanging position. Repeat, remember to breathe. 7. If you are doing this exercise with only one kettlebell, reach out with your free arm to help keep your balance.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

BENT OVER ROW (STAGGERED STANCE) STEP BACKWARD!

1. Focus in front, core switched on. 2. Place a kettlebell on the floor in-between your feet 3. Step your right leg back about a meter and lean forward, hinging at the hips until you can rest your left forearm upon your knee. 4. Grip the kettlebell with your right hand – palm facing in. 5. Smoothly pull the kettlebell upwards, bending at the elbow and keeping your arm close to the body. Do not stand up or raise your back. 6. At the highest point the kettlebell should be around your hip joint and your elbow will be up slightly higher than your back. Your shoulder blades should be squeezed together. 7. Pause for a moment, and then return the bell in a controlled movement to the initial hanging position just above the floor. 8. Do an equal number of reps on each side of your body.

The staggered stance in this Bent Over Row, can take some of the pressure off your lower back.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

PLANKED ROW

1. Find a low solid support i.e. a bench, place a kettlebell next to where you will be positioned – handle angled at 45 degrees from the corner. 2. Kneel down in front of the bench; place both hands firmly on the edge of the seat while you push up your body into a strong rigid plank. Ground your toes firmly hip width apart, focus in front and switch your core on. 3. Move your weight into one straight arm, so you can free up the other hand and pick up the kettlebell with your palm facing in to your body. 4. Smoothly pull the kettlebell upwards, bending at the elbow and keeping your arm close to the body. Maintain neutral spine alignment throughout. 5. At the highest point the kettlebell should be around your hip joint and your elbow will be up slightly higher than your back. Your shoulder blades should be squeezed together. 6. Pause for a moment, and then return the bell in a controlled movement to just above the floor. 7. Do an equal number of reps on each side of the body.

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EXERCISES

THE ESSENTIAL KETTLEBELL GUIDE

ROMANIAN DEADLIFT Keep your neck and spine in neutral alignment throughout.

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Using correct form, pick up two kettlebells, one in each hand. 3. Keeping a strong core and your shoulders back and down, bend your knees slightly, and sit back into your hips like you are about to jump forward. 4. Keep your arms straight and your shoulders square as you lower the bells. 5. Lower the bells down almost to the floor on each outer side of your feet. At the lowest point your back should be parallel to the floor. 6. Exhale as you stand up in a smooth powerful movement, driving your heels into the floor and thrusting your hips forward. Lead with your chest. Keep your arms straight. 7. Once back in a standing position, repeat the exercise. 8. As an alternative, use one kettlebell and hold it in both hands.

The movement of the Romanian Deadlift is the foundation of correct swing technique, used in many kettlebell exercises. 46

THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

SUITCASE DEADLIFT

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Have a kettlebell placed on one outer side, next to your foot 3. Lower yourself by dropping back into your hips as if you were sitting down, keep your chest up and the weight in your heels. 4. Pick up the kettlebell in an over hand grip as though it was a suitcase. 5. Remember to keep your shoulders back and down. 6. Keep your body vertical and strong as you stand up. Exhale, driving your heels into the floor and thrusting your hips forward. Keep your arm straight. 7. Continue your reps on one side before changing to the other hand, or you can alternate hands after each rep. This exercise can be performed with two kettlebells, one in each hand. Using two kettlebells will mean you are focusing more on intensity rather than stability.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

HALFWAY GET-UP 1. Lie on your back on the floor with the kettlebell positioned next to you just below your shoulder level. Switch your core on. 2. Follow the correct form for picking up a kettlebell while lying down until the bell is sitting in an adapted racked position. 3. Raise your knee on the kettlebell side and securely ground your foot. Your free arm should be out to the side. 4. Focus on the kettlebell and press it straight up, locking out your elbow 5. Push down on your planted foot and use the support of the arm on the floor to raise yourself up to a tilted sitting position. 6. Pause for a moment and then return smoothly to the ground keeping your arm locked out until you are lying flat on your back, when you can return it to the adapted racked position. 7. Practise the Halfway Get-Up on both sides of your body.

To avoid injury and develop correct form, it is best to initially practise this exercise without a weight.

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THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

TURKISH GET-UP (SQUAT)

1. Lie on your back on the floor with the kettlebell next to you, positioned just below your shoulder level. Switch your core on. 2. Follow the correct form for picking up a kettlebell while lying down, until the bell is sitting in an adapted racked position. 3. Raise your knee on the kettlebell side and securely ground your foot. Your free hand should be out to the side palm down. 4. Focus on the kettlebell and press it straight up, locking out your elbow. 5. Push down on your planted foot and use the support of the hand on the floor to raise yourself up to a tilted sitting position. 6. With your arm remaining locked and straight up, continue to raise your hips and core up off the floor. Push through your planted foot and bring in your other foot level, to a point hip distance apart. 7. Bring your free hand up off the floor and use it for balance as you push down through the floor with your feet, moving from a deep squatting position to a stable standing position. 8. Follow the same pathway to return to the floor. Maintain a strong core. 9. Practise the squat style Turkish Get-Up on both sides of your body. To develop correct form, practise this exercise without a weight. 49

THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

TURKISH GET-UP (LUNGE)

1. Lie on your back on the floor with the kettlebell next to you, positioned just below your shoulder level. Switch your core on. 2. Follow the correct form for picking up a kettlebell while lying down until the bell is sitting in an adapted racked position. 3. Raise your knee on the kettlebell side and securely ground your foot. Your free hand should be out to the side palm down. 4. Focus on the kettlebell and press it straight up, locking out your elbow. 5. Push down on your planted foot and use the support of the hand on the floor to raise yourself up to a tilted sitting position. 6. With your arm remaining locked and straight up, continue to raise your hips and core up off the floor. Push through your planted foot and slide your opposite foot under your body until your knee is positioned on the floor under your hip as a platform. 7. Straighten your body. The kettlebell will now be above your head. 8. Push up from your kneeling lunge position until you are standing in a stable position with both feet hip width apart. 9. Follow the same pathway to return to the floor. Maintain a strong core. 10. Practise the lunge style Turkish Get-Up on both sides of your body. 50

THE ESSENTIAL KETTLEBELL GUIDE

EXERCISES

KETTLEBELL SQUAT

1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean the kettlebell with correct form into the racked position. 3. Lower yourself into a squat by dropping back into your hips as if you were sitting down, keep your chest up and the weight in your heels. 4. As you drop, keep the kettlebell racked, using your free hand to aid with balance. 5. Lower your hips until they are lower than the level of your knees. Pause at the lowest point. Your knees should not go forward over your toes. 6. Keep a strong core and exhale as you push strongly through your heels and contract your glutes to rise back up to standing. Alternative squat variations: • Holding the kettlebell in a horn grip in front of your chest. • Using two racked kettlebells. • Facing towards a wall, using a horn grip, getting increasingly closer to the wall as your form progresses.

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OVERHEAD SQUAT

CAUTION Anyone with High Blood Pressure should not lift weights above their head. 1. Focus in front, core switched on, feet hip width apart and turned out slightly. 2. Clean the kettlebell with correct form into the racked position. 3. Press the kettlebell straight up, straighten your arm and lock out your elbow. Imagine you are trying to push yourself through the floor as you press upward. 4. Lower yourself into a squat by dropping back into your hips as if you were sitting down, keep your chest up and the weight in your heels. 5. As you drop, keep the kettlebell pressed overhead, use your free hand to aid with balance. 6. Lower your hips until they are lower than the level of your knees. Pause at the lowest point. Your knees should not go forward over your toes. 7. Keep a strong core and exhale as you push strongly through your heels and contract your glutes to rise back up to standing. 8. Practise holding the kettlebell on both sides of your body.

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EXERCISES

KETTLEBELL LUNGE

1. Focus in front, Core switched on. 2. Using correct form, pick up a kettlebell in each hand using an overhand grip. 3. Place your feet one in front on the other about a meter apart, toes pointing forward. 4. With a straight upper body, shoulders back and down, and focus in front, drop your hips straight down until your back knee is almost touching the ground. Your front knee should not go forward over your toes. 5. After a pause at the lower position, push yourself back up to a standing position. Push down through your feet and contract your glutes to rise back up, keep your arm straight. 6. Practice lunging with alternate legs forward, if you are only using one kettlebell; swap the kettlebell to the other hand between sets.

When performing a lunge, imagine you are like a carousel horse and can only move straight up and down.

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EXERCISES

REVERSE LUNGE STEP BACKWARDS

1. Focus in front, Core switched on. 2. Clean the kettlebell with correct form into the racked position. As an alternative, move the kettlebell into a trap hold position. 3. Move into a reverse lunge position by stepping the leg on the same side as the kettlebell backwards about a meter. 4. With a straight upper body, shoulders back and down and focus in front, drop your hips straight down until your back knee is almost touching the ground. Your front knee should not go forward over your toes. 5. After a pause at the lower position, push yourself up to standing. Push down through your feet and contract your glutes to rise back up. 6. Bring both feet back level to return to the start position, before repeating the exercise. 7. Alternate which side you hold the bell when you swap to your other leg.

Do not put too much weight on your back leg. When performing a lunge, imagine you are like a carousel horse and can only move straight up and down. 54

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TACTICAL LUNGE

1. Focus in front, Core switched on 2. Using correct form, pick up the kettlebell and hold it in front in both hands using an overhand grip. 3. Take the kettlebell in your right hand and step your right leg forward about one meter. 4. With a straight upper body, shoulders back and down and focus in front, drop your hips straight down until your back knee is almost touching the ground. Your front knee should not go forward over your toes. 5. As you smoothly lower yourself into the lunge, transfer the kettlebell from right hand to left hand underneath your front thigh. 6. Push yourself back up to a standing position. Push down through your feet and contract your glutes to rise back up. 7. Bring both feet back level to return to the start position, before repeating the exercise. Repeat on both sides.

When performing a lunge, imagine you are like a carousel horse and can only move straight up and down.

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EXERCISES

THE SNATCH – FIRST PHASE, THE HIGH PULL The Snatch is a modified swing where as the kettlebell swings up above the head, the bell flips over the hand and ends up in the same overhead position as the press. It is best to practise in phases before running them together.

1. Focus in front, Core switched on, Feet hip width apart. 2. Pick up a kettlebell and begin to swing between your legs with the same technique as for the single arm swing. 3. After a few swings, push the floor away through your heels and thrust your hips forward. Keeping your elbow up, guide the momentum of the kettlebell as it drives up the line of your body. Remember the power is coming from your hips not your arms. 4. Once the kettlebell reaches its highest point, use your other hand to guide it gently back down as you control the fall and steer it between your legs. (You will not require your other hand as a guide after sufficient practise) 5. Repeat this swinging motion, trying for greater momentum and hip thrust until you can get a high swing where the kettlebell is rising to the level of your forehead. 6. Practise this swing on both sides of your body until you have a smooth controlled motion.

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THE SNATCH – SECOND PHASE, THE HALF SNATCH

1. Follow the steps of the first phase, and as the kettlebell reaches the highest point where it is level with your forehead, punch forward and up with your hand, causing the bell to roll over onto the back of your forearm. (As it does when you clean the bell to a racked position) 2. As soon as the bell rolls over your hand, control the movement by pushing upward into a quick press, straightening your arm and locking out your elbow. Once your arm is straight, drop your shoulder back and down to settle in the socket. 3. This phase is about practising the punch through, so at this stage just lower the kettlebell into a racked position and then down into a swing, before you begin again.

If you are doing a long set of snatches and are getting tired, you can extend your stamina by performing an ‘Undersquat’. This is a dip performed as the bell is brought up into the lockout position; you get under the bell, so it does not need to be brought so high. 57

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THE SNATCH – THIRD PHASE Only when you are happy with your form on the first two phases, should you attempt the advanced drop out movement.

1. Follow the steps of the first two phases until you reach the overhead locked out position. 2. To allow the kettlebell to drop out safely and smoothly, drop back into your hips and turn your hand in to allow the kettlebell to fall forward off your hand. (It helps to think of it rolling off your little finger) 3. Guide the falling kettlebell down the line off your body, making sure it is a safe distance from your head and chest as it falls. 4. Bring the kettlebell in between your legs to absorb the momentum and set up for the next repetition of the exercise. Catch the impact of the fall within your lowered hips and legs, not in your arm, elbow or shoulder. Keeping a loose grip and dropping further into your hips as the kettlebell falls will help. 5. After one swing back between your legs go straight into the next fluid upward swing and snatch. 6. You have now practised each separate phase of the snatch and should be able to flow the movements together, always keeping good form and a strong core.

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T TH HE EE ES S SE EN N T TI AI AL LMKEEDTI C T LI NEEB EBLALL LG UGIUDIED E

EXERCISES CORE

CRUNCH WITH TWIST

1. Lie on your back on the floor with the kettlebell next to you so it is positioned just below your shoulder level. Switch your core on. 2. Follow the correct form for picking up a kettlebell while lying down until the bell is sitting in an adapted racked position. 3. Raise your knee on the kettlebell side and securely ground your foot. Your free hand should be out to the side palm down. 4. Focus on the kettlebell and press it straight up, locking out your elbow. 5. Using the power of your abdominal muscles, exhale and crunch your body, bringing the kettlebell shoulder up of the floor and your free arm up onto your elbow. 6. Return smoothly to the ground keeping your arm locked out until you are lying flat on your back, when you can return the kettlebell to the adapted racked position. 7. Repeat the twisting crunch on both sides of your body.

Keep your neck and spine in neutral alignment, never over strain.

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EXERCISES

BRIDGE

1. Lie on your back on the floor, bend your knees and ground your feet. 2. Holding onto a kettlebell by its horns, place the bell around your navel. Placing a thick towel on your abdomen to provide padding can improve your comfort. Switch your core on. 3. Contract your glutes and press down through your feet to raise your hips up into a bridge position. Your back, buttocks and upper legs should form a strong straight line. Ensure that your neck is not under pressure; your shoulders should be holding the weight of your upper body. 4. Either remain in this rigid body position for a set time period, or after a short pause, lower yourself back down to almost touching the floor before continuing with further repetitions. 5. A variation on this exercise is to have one knee raised into the air while you follow the same steps. Pointing your toes upward helps to activate your glutes.

The Bridge is another great exercise for your abdomen, glutes and lower back. Using a kettlebell gives an added level of intensity. 60

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RUSSIAN TWIST

1. Sitting on the floor, put your legs together and bend your knees up. 2. Take hold of a kettlebell in a horn grip with both hands; hold it at around chest height. (You can also hold the kettlebell upside down for greater stability) 3. Lean back slightly with a small arch in your back and lift your feet a few inches off the floor. Switch your core on. 4. Twist to one side leading with the kettlebell. Your head and torso should rotate while your legs stay stationary. Keep your elbows tucked in and the movements steady and fluid. 5. Continue to twist from side to side, moving the kettlebell from one outer hip to the other. Pause for a second when the kettlebell is in the centre of your body and also at each side. 6. To further intensify this exercise, you can place the kettlebell down on the floor next to your hip, after each twist. Picking it back up before twisting to the other side and placing it down again. Maintain a strong stable core.

This is another very effective core exercise, particularly for strengthening your obliques. Keep your feet up off the ground throughout. 61

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FIGURE OF EIGHT

It can help your movement, to think about dribbling a basket ball. 1. This is a great exercise that focuses on the abdominal muscles. Start off slow and get the technique right to avoid any back injuries. With correct form you will feel this working after only a few repetitions. 2. Focus in front, Core switched on, Feet slightly further than hip width apart and turned out slightly. 3. Grip a kettlebell in your left hand and sit back into your hips so your weight is in your heels. Pull your shoulders back and down. 4. Push the kettlebell backward through your legs and grab it behind with your right hand. 5. Swing it around to the outside of your right leg. 6. Repeat this movement on the other side. Push the kettlebell backward through your legs and transferring the kettlebell back to your left hand. 7. Swing it around to the outside of your left leg. 8. You will have completed a Figure Eight shape between your legs. 9. Keep straight arms as you swing the kettlebell and maintain a good open chest throughout the exercise. 62

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EXERCISES

WINDMILL PRACTISE

1. With your back to a wall, stand with your feet hip width apart and your buttocks touching the surface. Switch your core on. 2. Lift your right hand straight up, palm facing forward. Focus on this hand. 3. Shift most of your weight back into your back foot. (Under the raised hand) You should be able to lift up your front foot a little to test that the majority of your weight is in your back foot. 4. Keep your legs straight and your arm straight up, as you push your hips to the right and slide your left buttock along the wall. 5. As you tilt, your other arm is positioned as the second limb of the windmill adding stability by sliding down your left leg, palm forward. Continue pushing your hips until they will go back no further. Never lose the tension in your core. 6. To return to a standing position, pull in your glutes and push down through your right heel.

Practise the windmill on both sides of your body and remember this is a slow controlled exercise.

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LOW WINDMILL

1. Focus in front, Core switched on, Feet hip width apart. Hold a kettlebell in your left hand. 2. Lift your right hand straight up, palm facing forward and set your focus on this hand. 3. Shift most of your weight back into your back foot. (Under the raised hand) You should be able to lift up your front foot a little to test that the majority of your weight is in your back foot. 4. Keep your legs straight and your arm straight up, as you push your hips to the right. The hand holding the kettlebell should move down the line of your front leg, palm forward. 5. Continue pushing your hips until they will go back no further, the weight of the kettlebell should aid you to drop a little deeper. Never lose the tension in your core. 6. To return to a standing position, pull in your glutes and push down through your back heel. 7. Practise the low windmill on both sides of your body.

The Low Windmill works as a negative to the regular Windmill and will help improve your form.

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LOW WINDMILL VARIATION

1. Focus in front, Core switched on, Feet hip width apart. Place a kettlebell on the ground on the inside of your left foot. 2. Lift your right hand straight up, palm facing forward and set your focus on this hand. 3. Shift most of your weight back to your back foot. (Under the raised hand) You should be able to lift up your front foot a little to test that the majority of your weight is in your back foot. 4. Keep your legs straight and both arms extended, as you push your hips to the right. Your lower hand should move down the line of your front leg, palm forward until you can grasp the kettlebell handle. 5. Remember to keep focus on your raised hand and to never lose the tension in your core. 6. To return to a standing position now holding the kettlebell, pull in your glutes and push down through your back heel.

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EXERCISES

HIGH WINDMILL

1. Focus in front, Core switched on, Feet hip width apart. 2. Use correct form to clean a kettlebell to the racked position on your right side. 3. Press kettlebell straight up, palm forward; set your focus on this hand. 4. Shift most of your weight back into your back foot. (Under the raised hand) You should be able to lift up your front foot a little to test that the majority of your weight is in your back foot. 5. Keep your legs straight and your arm straight up, as you push your hips to the right. Your free hand should move down the line of your front leg, palm forward. 6. Continue pushing your hips until they will go back no further. Never lose the tension in your core. 7. To return to a standing position, pull in your glutes and push down through your back heel.

The windmill is not a beginner movement. Practise without weights to get correct form, then use light weights until you are able to progress.

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HIGH & LOW WINDMILL

1. Focus in front, Core switched on, Feet hip width apart. 2. Using correct form, clean a kettlebell to the racked position on your right side. Have another kettlebell placed on the floor by your inner left foot. 3. Press the racked kettlebell straight up, palm facing forward and set your focus on this hand. 4. Shift most of your weight back into your back foot. (Under the raised hand) You should be able to lift up your front foot a little to test that the majority of your weight is in your back foot. 7. Keep your legs straight and your arm straight up, as you push your hips to the right. Your lower hand should move down the line of your front leg, palm forward until you can grasp the kettlebell handle. 5. Continue pushing your hips until they will go back no further. Never lose the tension in your core. 6. To return to a standing position now grasping the second kettlebell, pull in your glutes and push down through your back heel. 7. Repeat the exercise on both sides of your body.

This power technique combines the regular high windmill and the low windmill exercises.

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WORKOUTS

KETTLEBELL WORKOUTS There are infinite kettlebell routines that you can follow and it is always good to find one that suits your individual goals, your current levels of strength & knowledge and your preferred style of training. Practise each exercise in a workout individually until you have perfected your form, before trying to do a complete workout. Do not build a long and complex routine when beginning your kettlebell training. As discussed in the introduction, the merits of kettlebells such as: ™™Engaging the major muscle groups, through complex complete body movements. ™™Combining resistance and overall body movement, challenging both the muscular and cardiovascular system. This means that even a small selection of kettlebell exercises, performed correctly, will give you an effective full body workout. To create a balanced workout, select an exercise for: The Core, the Quads, the Hamstrings, a Pushing exercise (Shoulder, Chest, Triceps) & a Pulling exercise. (Back, Biceps) Do not focus too much on one area. • Read all the safe training strategies and how to construct a fitness program before starting a routine • Warm up and cool down with stretches and light cardio. • Begin with light weights, only progress when you have • perfected your form. • Rest for about 60-90 seconds between exercises. • Stay Hydrated. • NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN • Eliminate any distractions. • Prepare a clear, level surface. • Ensure you have sufficient space.

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KETTLEBELL WORKOUTS Construct the number of repetitions and sets to suit your goals: For strength (power), 2-6 repetitions, rest between sets up to 2 minutes. For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes. For endurance, 20-30 repetitions, rest between sets 30 seconds. You can also structure your workouts by length of time, especially in cardio and endurance. Ie: continue an exercise for up to 10 minutes before rest . Complete 3-5 sets of each exercise, aiming to fatigue your muscles in the last few reps of the 2nd and 3rd set. If you are easily completing all sets (With good form) then move up to a higher weight. If you are struggling to complete a set, drop down a weight level. It is always advisable to start off with a low weight. Use the table below as a rough guide for starting weights. Average Female Strong Female Average Male Strong Male

8kg 12kg 16kg 20kg

If you are focusing on strength training up to 6 reps, you may choose to start with a heavier weight i.e. 32 kg A SIMPLE WORKOUT WITH THREE GREAT EXERCISES SEVERAL TIMES A WEEK CAN PROVIDE RAPID RESULTS:

DOUBLE HANDED SWING (Pg 33)

TURKISH GET UP (LUNGE OR SQUAT) (Pg 49-50)

SNATCH (pg 56-58)

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A WEEK OF 4 WORKOUTS – UPPER/ LOWER SPLIT (FOCUS ON STRENGTH) You can separate your routines into upper and lower body workouts and focus on each area twice a week. UPPER BODY FOCUS- DAY ONE

Progress from 3 sets of each (alternating exercises, with 6090 second rests in between) increasing your sets of each, as you improve in skill and strength.

DOUBLE OVERHEAD DOUBLE BENT OVER PRESS X 5 reps (Pg 36) ROW X 5 reps (Pg 43)

LOWER BODY FOCUS – DAY TWO

DOUBLE HANDED TURKISH GET UP SQUAT X 5 reps SWING X 5 reps (LUNGE) X 2 reps (Pg 51) (Pg 33) (Pg 50)

UPPER BODY FOCUS – DAY FOUR

Progress from 3 sets of each (alternating exercises, with 60-90 second rests in between) increasing your sets of each, as you improve in skill and strength.

Progress from 3 sets of each (alternating exercises, with 6090 second rests in between) increasing your sets of each, as you improve in skill and strength.

DOUBLE FLOOR PRESS PLANKED ROW X 5 X 5 reps (Pg 42) reps (Pg 45)

LOWER BODY FOCUS – DAY TWO

DOUBLE LUNGE HIGH & LOW WINDSNATCH X 5 reps X 5 reps per leg MILL X 2 reps (Pg (Pg 56-59) (Pg 53) 67)

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Progress from 3 sets of each (alternating exercises, with 60-90 second rests in between) increasing your sets of each, as you improve in skill and strength.

THE ESSENTIAL KETTLEBELL GUIDE

WORKOUTS

A FULL BODY WORKOUT (FOCUS ON CARDIO & ENDURANCE) Kettlebells are great for developing and improving cardiovascular capacity. Less stress is placed on joints than in high impact exercise such as running. To begin with, carry out each exercise for 3 minutes, increasing the time as you progress. Rest for around a minute between each exercise.

OVERHEAD PRESS, ALTER- DOUBLE FLOOR PRESS HAND TO HAND SWITCH NATE ARMS (Pg 37) (Pg 42) (Pg 34)

BENT OVER ROW – STAGGERED (Pg 44) SNATCH (Pg 56-58) Alternate hands every 30 seconds. Alternate hands every 30 seconds.

TURKISH GET UP (SQUAT) (Pg 49) REVERSE LUNGE (Pg 54) RUSSIAN TWIST (Pg 61) Alternate hands every 30 seconds. Alternate arms every 30 seconds.

FIGURE OF EIGHT (Pg 62)

HIGH WINDMILL (Pg 66) Alternate sides every 30 seconds.

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