Kettlebells for 50+ by Knopf, Karl -- Read -- Imperial Library of Trantor

Index

Title Page part 1 - getting started

introduction what is old is new again why use kettlebells? kettlebells for 50+ folks before you begin

Safety Preventing Injuries Common Problem Areas

getting started

Selecting Your Kettlebell Stances & Grips

part 2 - the programs

how to use this book

Common Terms

designing your own workout

introduction to kettlebells level 1 level 2 level 3 powerhouse super-advanced fitness and coordination baseball/softball basketball golf kayaking skiing soccer surfing swimming tennis

part 3 - the exercises

squat series

sumo squat single-bell squat double-bell squat single-bell racked squat side-step squat

deadlift series

deadlift one-legged deadlift

lunge series

lunge racked lunge lunge with overhead lockout

overhead press series

overhead press alternating overhead press

upper-body toning series upright row

upright row shrug bent-over row bent-over triceps extension sword fighter

floor series

plank row plank row rotation plank rotation with arm extension curl-up double-bell kneeling get-up kneeling get-up & press rocking horse

compound series

arm curl & leg curl alternating single-arm pull lateral arm raise & squat overhead press & squat gunslinger curl

swing series

double-arm swing single-arm swing figure 8 alternating swing & catch

clean series

basic clean clean & press

warm-ups

jumping jacks knee lift bodyweight squat bodyweight lunge bodyweight deadlift arm swing with neck turn arm circles plank side plank

stretches

side-to-side neck stretch neck half-circles picture frame pec stretch #1 pec stretch #2 elbow touch double wood chop soup can pour rotator cuff the zipper quad stretch calf stretch mad cat the butterfly v stretch double knee to chest diagonal knee to chest twist piriformis stretch wrist stretch wrist circles

index other books by karl knopf Acknowledgments about the author Copyright Page

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