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Index
Title Page
First Published in 2011
TABLE OF CONTENTS
About the Author
Dedication
Overview
Part I: Kettlebells for CrossFitters
1. Neck
2. Shoulders
3. Elbows & Wrists
4. Spine
5. Hips
6. Knees & Ankles
Movement Prep
1. Front, Back, Middle of Foot Drill
2. Good Morning (Mobility)
3. Straight Back - Round Back Drill
4. Wall Squat
Wall Squat Common Errors and Corrective Actions
5. Deadlift
Deadlift Common Errors and Corrective Actions
6. Russian Swing
Common Errors and Corrective Actions
Breathing Tips
Pick-Up/Swing/Put-Down Drill
Major Malfunction
More Common Errors and Corrective Actions
7. Russian Swing Rx
Partner Assisted Power Swing
Common Errors and Corrective Actions
Power Swing Rx
American Swing Top Positions
Common Errors and Corrective Actions
American Swing Rx
Common Errors and Corrective Actions
Swing Release Rx
Skill #1: Swing Release, Half-Flip Catch, Push Press
Common Errors and Corrective Actions
Skill #2: Front Squat
Skill #3: Wall Ball Substitute
Wall Ball Substitute Rx
Alternating One- and Two-Arm Deadlift
One-Arm Deadlift Common Errors and Corrective Actions
One-Arm Swing
Common Errors and Corrective Actions
One-Arm Swing Rx
Common Error and Corrective Action
Half-Rotation Switch Rx
H2H Switch Chest Level
H2H Switch Eye Level
H2H Switch Rx
Hand Position
Picking Up One Kettlebell
Putting Down One Kettlebell
Common Errors
One-Arm Floor Press
Double Floor Press
Double Floor Press Variations
Active Shoulder Drill
Application
Spotting
Common Errors and Corrective Actions
Arm Bar Stretch Rx
The Sit-Up
Common Error and Corrective Action
Application
Sit-Up Rx
Common Error and Corrective Action
Application
Common Errors and Corrective Actions
Common Errors and Corrective Actions
Rack Hold Drill
Two Hands Up, One Hand Down Drill
Common Errors and Corrective Actions
Dead Clean Rx
Common Errors and Corrective Actions
Tips for Stabilization
Rack Position (Men)
Rack Position (Women)
Common Errors and Corrective Actions
Mobility Drills
Shoes
One Kettlebell Front Squat
Common Errors and Corrective Actions
Kettlebell Clean Combinations Rx
Key Points of Top Position
Common Errors and Corrective Actions
High Tension Techniques
Military Press Rx
Dip and Drive Drill
Push Press Rx
Avoid This Silliness
Thruster Rx
Lowering the Kettlebell (aka the drop)
Common Errors and Corrective Actions
Accelerating the KB Overhead
Drills and Skills
Common Errors and Corrective Actions
Know Your Limitations
Weaker Athletes
Older Athletes
Avoiding the Overtraining Blues
Training Journal
General Training Guidelines
These Three Things
The 3-5 Strength Building Plan
Criteria for an Effective Strength Program
5 Basic Laws of Strength Training
Minimalist Strength Circuit
Principles of Progressive Overload
Tips: Maximum Results, Minimum Time
What Is Fitness?
Exercise Selection Principles
5 Variables of Circuit Training
When In Doubt
Swing Only
Clean Only
Snatch Only
Descending Swings
Descending Cleans
Descending Snatches
Descending all 3
The Basic 3
Multi-Weight Cleans
Multi-Weight Snatches
Screaming Thrusters
Power Sprint
Double Sprint
Benchmark “Girls”
Kettlebell Hero WOD Mods
Other CrossFit Kettlebell Benchmark WODs
Conclusion
Introduction
Section 1: Joint Mobility / Flexibility
Introduction
I. Joint Mobility Drills
II. Dynamic Flexibility
III. Post Training Stretching
Section 2: Swing Series
Introduction
I. Russian Swing
II. Power Swing
III. American Swing
IV. Swing Release
V. Wall Ball Substitute
VI. One-Arm Swing
VII. Half-Rotation Switch
VIII. H2H Switch
Section 3: Turkish Get-Up Series
Introduction
Safety
Floor Press
Arm Bar Stretch
Turkish Get-Up
Transition to Kneeling
Transition to Standing
TGU Rx
Kettlebell Substitutions
Lifting People
Detailed Analysis of the Human TGU
Section 4: Clean Series
Introduction
Rack Position
Dead Clean
Kettlebell Clean
Bottoms-Up Clean
Double Clean
Front Squat
Section 5: Overhead Series
Introduction
Military Press
Push Press
Thruster
Snatch
Snatch Rx
Section 6: Kettlebell Rx Program Design
Ideas Have Consequences
Foundation of Strength
Increase Fitness Levels — Less Is More
Kettlebell Only Circuits
CrossFit Kettlebell Substitution Workouts
Part II: Rotational Power Development
Corner-to-Corner
Fingertip-to-Fingertip
Changing Directions
Common Errors and Corrective Actions
Performance Tips
Common Errors and Corrective Actions
Performance Tips
Uppercut (touch-and-go)
Common Errors and Corrective Actions
Uppercut with Release
Uppercut with Bottoms-Up Catch
Hot Potato Drill
Common Errors and Corrective Actions
Training Tips
Figure 8 Lunge
Common Errors and Corrective Actions
Figure 8 Lunge — Around-the-Body-Pass
Figure 8 Lunge — Uppercut
Figure 8 Lunge — Uppercut Release
Figure 8 Lunge — Uppercut — Hot Potato Combo
Figure 8 Lunge — Uppercut — Bottoms-Up Catch Combo
Introduction
Around-the-Body Pass
Figure 8 Drill
Around-the-Body-Figure 8 Combo
Uppercut Series
Figure 8-Uppercut-Hot Potato Combo
Lunge Series
H2H Program Design
Interval Training Phase:
H2H Circuits
Sample Circuits 1-3
Beginner Circuit
Intermediate Circuit
Interval Training Phase:
Circuit Training Phase:
Advanced Circuit
Interval Training Phase:
Circuit Training Phase:
Non-Stop, Free–Flow Phase:
Part III: Introduction to Kettlebell Sport
Part III
Before Sport
Kettlebell Sport Fast Facts
Historical Significance
Introduction
The Short of Kettlebell Sport
The Classic Kettlebell Exercises
Traditional Events
Special Events
Not Fully Convinced
The Litmus Test for a Training Program
Five Years Later
So What Changed In Five years
History of Kettlebell Sport
Benefits of Learning Sport Technique
Extraordinary Endurance
Switch from Sprint to Endurance Mode
A Coach’s Coach
Transferable Skills
Points to Ponder
In Closing
Appendix A: IKSFA Ranking Tables
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