The Ultimate Kettlebells Workbook by Randolph, Dave -- Read -- Imperial Library of Trantor

Index

Title Page PART 1 - GETTING STARTED

Introduction History of Kettlebells

KETTLEBELLS AS SPORT

Benefits of Kettlebell Training Before You Begin

CHOOSING THE RIGHT KETTLEBELL

PART 2 - THE PROGRAMS

How to Use This Book Designing Your Own Program

TERMINOLOGY DETERMINING HOW HARD YOU’RE WORKING INTEGRATING KETTLEBELLS INTO YOUR EXISTING ROUTINE WORKOUT 1: SCALED EXERCISES FOR BEG/INT/ADV WORKOUT 2: BEGINNER GENERAL CONDITIONING WORKOUT 3: BEGINNER STRENGTH WORKOUT 4: INTERMEDIATE STRENGTH WORKOUT 5: INTERMEDIATE GENERAL CONDITIONING WORKOUT 6: ADVANCED STRENGTH WORKOUT 7: ADVANCED CONDITIONING WORKOUT 8: ADVANCED POWER + CONDITIONING WORKOUT 9: STRENGTH—AS HEAVY AS POSSIBLE WORKOUT 10: CONDITIONING—ALL LEVELS

PART 3 - THE EXERCISES

Swing Progression

KEY POINTS FOR ALL SWINGS

Cleans Progression

1-ARM VERTICAL HIGH PULL (1AVHP) DEAD CLEAN HANG CLEAN PENDULUM CLEAN DOUBLE DEAD CLEAN DOUBLE HANG CLEAN DOUBLE PENDULUM CLEAN

Overhead Press

OVERHEAD PRESS PUSH PRESS

Deadlift Progression

KEY POINTS FOR ALL DEADLIFTS

Squat Progression

KEY POINTS FOR ALL SQUATS

Floor Press

FLOOR PRESS

Rows

ROW

Slingshots

SLINGSHOT

Figure 8s

FIGURE 8 FIGURE 8 WITH A TAP

Renegade Row

RENEGADE ROW

Snatches

GETTING IN POSITION KEY POINTS FOR ALL SNATCHES

Alternating Cleans

2-STEP ALTERNATING CLEAN 1-STEP ALTERNATING CLEAN

Turkish Getups

HALF GETUP TURKISH GETUP GETUP SIT-UP ARMBAR

Windmills

LOW WINDMILL OVERHEAD WINDMILL DOUBLE WINDMILL

Jerks

1-ARM JERK

PART 4 - APPENDIX

Warm-Ups

PUSH-UP HIGH PLANK: STATIC HOLD MIDDLE PLANK: STATIC HOLD LOW PLANK: STATIC HOLD PARTIAL LOWER FROM HIGH PLANK PARTIAL RAISE FROM LOW PLANK MOUNTAIN CLIMBER RENEGADE ROW (BODYWEIGHT) BURPEE LEVEL 1 BURPEE LEVEL 2 BURPEE LEVEL 3 BOOTSTRAPPER SPIDERMAN CRAWL JUMPING JACKS SIDE-TO-SIDE STRETCH LUNGE SIDE-TO-SIDE STEPPING LUNGE FORWARD LUNGE STATIC LUNGE SQUAT 1-LEG STIFF-LEG REACH HALO SIT-THROUGH

Cool-Downs

SHOULDER ROLL—ALTERNATING SHOULDER ROLL—DOUBLE CHEST STRETCH DOORWAY CHEST STRETCH TRICEPS/SHOULDER STRETCH DOWNWARD DOG UPWARD DOG SLEEPING WARRIOR FIGURE 4 SQUATTING SEATED HAMSTRING AND LOWER BACK STRETCH SEATED TWIST

References Index Other Ulysses Press Books Acknowledgements About the Author Copyright Page