BY
Leszek Stelmachowski Basic Exercises,Teaching Points Workouts. &
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Kettlebell Basic Manual
Kettlebell Basic Manual table of con tents 03 5 reasons 05 How to use the manual? 06 6 Basic Human Movements and 07 Exercises teaching points 25 Workouts examples 26 Bonus 27 Futher study
Kettlebell Basic Manual Leszek Stelmachowski, Fitness Soul
www.fitnesssoul.co.uk
The materials contained in this manual are provided for general information purposes only and do not constitute professional advice on any subject matter. This manual does not in any way replace the advice of a qualified fitness professional. Neither the author or any person associated with this book will be liable or responsible for any injury, loss, or damage sustained by any person acting directly or indirectly in part or in whole, on the basis of any information contained in this manual. Finally, application of the techniques, ideas, and suggestions presented in this manual is done at the reader's sole discretion and risk. Š
2016 Fitness Soul LTD. All rights reserved.
5 REASONS TO START KETTLEBELL TRAINING TODAY Kettlebells are simple, inexpensive and will last forever. 1They cannot break, there is no maintenance costs and
when you’ve done with the training you can use them as the door stopper :)
One kettlebell can substitute the whole gym and this 2short manual will show you how to train with them. You will also learn how to plan your own kettlebell workouts quick and easy.
Kettlebells give you a freedom, you can workout 3anywhere and you don t even need a expensive gym membership.
'
One of my clients, Chris, once he has learnt basics, has set up his kettlebell gym in the kitchen. Other client, Gavin a truck driver, takes kettlebells on the road trips, so he can train when waiting for the load. A typical kettlebell workout takes less than 20 4minutes,which is perfect if you are busy with your life.
5 It s a great full body workout!
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Kettlebell Basic Manual
Fitnes Soul
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HOW TO USE THE MANUAL WHEN YOU FEEL LIKE WORKING OUT SIMPLY CHOOSE EXERCISE FROM EACH CATEGORY, ADD TIME FORMAT & YOU ARE READY TO GO! Notes. Kettlebell training is not a rocket science. I didn't invented anything, all those exercises have been described and performed hundreds times before. I didn't mention kettlebell history and who was the first to use it. This really doesn't matter. It's a basic manual, with a basic exercises. I think those exercises are easiest to learn and offer the biggest bang for your money. Let's train!
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SIX BASIC HUMAN MOVEMENTS PUSH
SQUAT
07 MILITARY PRESS
08 KETTLEBELL SQUAT
08 SEATED PRESS
11 GOBLET SQUAT
09 SEESAW PRESS
15 RACKED SQUAT 18 OVERHEAD SQUAT
LOADED CARRY
PULL
20 ROW
20 SUITCASE
24 RENEGATE
24 RACKED 28 OVERHEAD
HINGE
ROTATION
38 DEADLIFT
38 RUSSIAN TWING
43 1 LEG DEADLIFT
43 WINDMILL
50 SWING
50 SIDE PRESS
https://goo.gl/1w3xkx Leszek Stelmachowski
Kettlebell Basic Manual
Fitnes Soul
PUSH
MILITARY PRESS
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Start from the rack position. Engage your glutes and core. Press the kettlebell overhead, straight up. Keep your shoulder down. Lover the kettlebell under the control and repeat again.
PUSH
SEATED PRESS
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Kettlebell Basic Manual
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See flat on the floor. Kettlebell in the rack position Squeze in and engage all the muscles. Press kettlebell overhead.
SEESAW PRESS
Press one kettlebell overhead When returning it back down to the starting position start pressing another kettlebell. Leszek Stelmachowski
Kettlebell Basic Manual
Fitnes Soul
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PUSH
PULL
ROW
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Kettlebell Basic Manual
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Bend your knees and then lean forward to get in the starting position. Rest your non working hand on your knee for stability Pull the kettlebell up towards your armpit, elbow as high as possible. Keep your back straight. Lower and repeat.
PULL
RENEGADE ROW
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Plank on the kettlebells - body straight & tight, on your toes. Perform push up On the way up row one kettlebell up Alternate sides.
HINGE
DEADLIFT
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Hinge at the hips Hook grip the kettlebell Load your lats, keep you spine neutral Press through the floor and stand up
HINGE
1 LEG DEADLIFT
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Place the kettlebell outside your foot Extend one foot behind you with a straight leg Hinge at the hips Hook grip the kettlebell Load your lats, keep you spine neutral Press through the floor and stand up
HINGE
SWING
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Hips back shoulders packed, lats engaged, hamstrings and glutes prestretched, activated. Hike the bell into the back swing As you push your hips forwards clench your butt. Keep your arm relaxed, the power should come from the hips.
SQUAT
KETTLEBELL SQUAT
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Hook the kettlebell with relaxed arms. Start the squat by pushing the hips backwards Keep the weight on the heels Push the floor away on your way up Keep your back neutral.
SQUAT
GOBLET SQUAT
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Hold the kettlebell by the horns close to the chest Squat down Push the floor away on your way up Keep your back neutral
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SQUAT
RACKED SQUAT
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Hold the kettlebell in the rack position Squat down Push the floor away on your way up Keep your back neutral.
SQUAT
OVERHEAD SQUAT
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Press the kettlebell overhead Squat down Push the floor away on your way up Keep your back neutral.
LOADED CARRY
SUITCASE (FARMERS WALK)
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Deadlift one or two kettlebells Keep you shoulders down and midsection engaged Go for a walk!
LOADED CARRY RACKED
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Clean one or two kettlebells to the rack position Keep you shoulders down and midsection engaged Go for a walk!
LOADED CARRY
OVERHEAD
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Jerk one or two kettlebells overhead Keep you shoulders down and midsection engaged Go for a walk!
TWIST
RUSIAN TWIST
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Knees bend, lean slightly back, keep the elbows tight to your body Rotate to one side, and then to the other.
TWIST
WINDMILL
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Stand with feet shoulder width apart Rotate one feet 45% outside (this leg can bend) Kick the oposite hip out (this leg remains straight and loaded) One ketlebell locked overhead, second touching inside of your foot Bend sideways and pick up the kettlebell Keep your eyes on the top kettlebell Sqeeze your glutes and stand back up
TWIST
SIDE PRESS
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Stand with feet shoulder width apart Rotate one feet 45% outside (this leg can bend) Kick the oposite hip out (this leg remains straight and loaded) Bring the kettlebell to the outside of your shoulder Bend sideways away from the kettlebell Stand up tall
PROTOCOLS Tabata 8 rounds of 20 sec efford followed by 10 sec rest. AFAP - As fast as possible. Timed. AMRAP - As many rounds as possible. EMOTM - Every minute on the minute 21/14/7 Perform 21 reps, then 14 and 7 90/30/5 90 sec on, 30 sec off, repeat 5 times. Ladder - start with 10 reps, then do 9, 8, and so on 45/15 - 45 sec on, 15 sec off 15/30/45 The Kettlebell Hurricane -30 cardio, 10 reps exercise A, 10 reps exercise B
RECIPE FOR A GREAT KETTLEBELL WORKOUT:
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Choose one exercise from 6 basic movements Choose the protocol Enjoy the workout!
BONUS
TURKISH GET UP
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Start on your back with the kettlebell on your ride side Bend the right knee and press the kettlebell Lift shoulders from to floor. start siting up Lift the hips Bring left knee behind you Bring your torso to the upright position Stand up Reverse the movement on the way down
FUTHER STUDY 1. Visit Fitness Soul Youtube Channel for video and tutorial. https://goo.gl/5dVSdE 2. Sign up for a kettlebell worskhop with us. Check out the Events page http://fitnesssoul.co.uk/event/ 3. Get in touch! http://fitnesssoul.co.uk/contact/
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