Kettlebell Training Guide by RasulFitness by Rasul Davis

e d i u G g n i n i a r T l l e b e l t t e K

RasulFitness 7 Basic Kettlebell Exercises Answering your questions about Kettlebell Training Why Kettlebells are different than weights Kettlebell training for back, shoulders & knees

Table of

Which Kettlebell should I buy? Styles of Kettlebell training You should not do Kettlebell training if...

Contents

Table of Contents What are Kettlebells? Who invented them? .........................……….……………………......……… 3 10 signs that you should start Kettlebell training as soon as possible ...…….………........……. 3 How to choose a qualified Kettlebell Trainer ................................……….………......……...…… 4 About Rasul Davis, owner of RasulFitness ............................................................................ 4 Answering your questions about Kettlebell Training ..........…..………………..…………............. 4 You should not do Kettlebell training if ...............................…....…..….…..…..….……...…......… 5 Conditions commonly improved by Kettlebell training ………………….……….......................... 6 Styles of Kettlebell training …………..……...…………….……...........……...............................….... 7 Types of Kettlebells ............…………..……...…………….……...........……...............................….... 7 Why Kettlebell training is different than weight lifting ….………………….………...........………... 8 7 Basic Kettlebell moves ............................…….……………………………….………..…..............…... 8 Beginner kettlebell mistakes you should know about …….……………………….……….........…..… 10 How much does that Kettlebell weigh? ……..................………...……………………….…...…….……. 12 Wellness secrets of farmers and Kettlebell trainers …...........…………………………….……........... 13 Kettlebells for runners and endurance atheletes….......………………………………………....……..... 13 Kettlebells for women ….......................……...……………………………………………......................... 14 How do I keep up my Kettlebell training while I’m traveling? ................................................ 14 Kettlebell training benefits the senior citizens ..……………………………………...………..……......... 14 Is Kettlebell training hard on the knees, back or shoulder joints? .......................................... 15 What do Lance Armstrong, Katherine Heigl and Carl Lewis have in common? ..................... 15

Before beginning any exercise program you should consult a physician. All training, instruction, recommendations or advice are for informational purposes only. RasulFitness and all their perspective agencies or employees, shall not be liable for any claims, demands, injuries or damages arising out of, or connected to, the use of any information contained in the Kettlebell Training guide.

What are kettlebells? A A kettlebell is a traditional Russian cast iron weight that looks like a bowling ball or cannonball with a solid metal handle that forms a loop or bridge over the top of the round base. Now, I’ve never seen or heard anyone compare a Kettlebell to an antique cast iron kettle, but they do look kinda similar, without the spout. Q

Who invented the Kettlebell? A The Kettlebell as we know it today was most likely “invented” by the Russians. Originally, the weights were hung on scales as a counter balance at market. The legend goes that farmers started playing with the weights and holding competitions. Q

The word “girya” meaning Kettlebell, first appeared in a Russian dictionary Antique Cast Iron Kettle in 1704 (Cherkikh, 1994). Kettlebells were very popular in Tsarist Russia and a strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'. "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics," reported Russian magazine Hercules in 1913. The ancient Chinese used a stone weight which was a rectangular block of stone with a handle cut into it. The Shoalin Monks used these stone padlocks (shi-suo) to do lifts, release and catch and bottoms up presses that are similar to kettlebell moves. The square corners prohibit doing many moves that kettlebells are famous for.

10 signs that you should start Kettlebell training immediately 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Do you find yourself saying... Life is so hectic, who has time to stay in shape? You have a gym membership but never go to the gym Your job requires you to sit for long periods of time or to perform repetitive physical tasks. You used to have good posture, but now you only have good posture when you think about it. The most challenging activity of the day is climbing a flight of stairs. Going to the gym or doing aerobics and calisthenics bores you to tears. You are planning to get in great shape for a big event - vacation, wedding, anniversary, etc Old injuries have prevented you from staying in shape You love running, but your knees don’t. You are an athlete looking to take your performance to a new level

How to choose a qualified Kettlebell Trainer? When selecting a Kettlebell Trainer, take time to find someone who: Is certified by a nationally recognized Personal Training organization like: ACE, NASM, NSCA, AFFA, etc. Is certified by a nationally recognized Kettlebell trainer training program like: AKC, WKC, RKC, AOS, KBC, IKKF, IUKL Requires an individual consultation in order to assess your particular needs, including your basic medical history Teaches swings with a hip snap and the other Kettlebell-specific basics - See pg. 8 Uses Kettlebells to maintain their own fitness level Acknowledges that Kettlebells aren’t the answer to every question, but must be used in combination with other disciplines, like healthy diet, adequate sleep, fresh air, sunshine and abundant play time for overall health and wellbeing

Rasul Davis, owner of RasulFitness, has 25 years experience in the fitness profession and 40 years experience in the Martial Arts. Rasul has been training clients exclusively with Kettlebells, Ropes and TRX for the past 5 years. Rasul specializes in teaching functional fitness and nutrition for busy people. • NASM Certified Personal Trainer(National Academy of Sports Medicine) • AOS Kettlebell Certified (Art of Strength, Punch Gym) • KBC Kettlebell Certified (Kettlebell Concepts) • TRX Certified (Personal Training & Group Training) • CNT (Certified Natural Trainer, Monkey Bar Gym) • Certified Weight Loss Consultant • USMC, 4 yrs, honorable discharge • Black Belt, Jow Ga Kung Fu

Rasul Davis 347-645-7114 New York City

• CPR/AED Certified

Answering your questions about Kettlebell Training Q Are Kettlebells safe? A The bad news...Kettlebells are heavy and if dropped on your toes, they will leave an impression. If you lift or swing a Kettlebell incorrectly, you can hurt yourself. Kettlebells can cause bruising on the back of your wrist if you don’t move them correctly into weightlessness at the right time when “cleaning” or “snatching” the Kettlebell. See 7 basic Kettlebell exercises for more information. That being said, The good news... Kettlebells are not only safe, but they train your body to handle acceleration and deceleration which will help you avoid injury in all your physical activities. Kettlebells also strengthen your joints and bones. Training with Kettlebells strengthens your muscles and grip and develops quick reflexes.

Q How long will it take me to learn the basic Kettlebell exercises? A Kettlebell moves are unique and require skill which takes time and practice to master. Because of the unique movement patterns, the basic kettlebell swing can be very ugly when done incorrectly, but quite beautiful when done right. Your kettlebell instructor will provide you with tips and tricks to learn the swing which is foundational and deceptively simple looking. If you have experience with martial arts, yoga or team sports and are aware of your body positioning, you will probably learn the basic kettlebell moves within a few training sessions with an experienced certified kettlebell instructor. Q Will I get bulky muscles? A Kettlebell training produces long muscles, not bulky “body builder” muscles. Kettlebell workouts integrate your body instead of isolating muscles. Lowering your body fat levels will do the most to show off muscle definition, if that is your desire. Unless you are taking testosterone injections for muscle building, you are unlikely to bulk up from kettlebell training. Most bulk that people are concerned with is excess body fat. Kettlebells build muscle which burns calories at rest and contributes to weight loss when accompanied by good nutrition and rest. Q May I join a Kettlebell class right away, instead of doing private lessons? A Kettlebells training is a skill. It is recommended that you learn the basics from a certified Kettlebell instructor prior to join a class for your safety and the safety of those around you. Some Kettlebell classes are aerobics classes that use a tiny Kettlebell for added weight and don’t actually teach people how to use Kettlebells. If you are using a Kettlebell like a dumbell, then you aren’t learning Kettlebells. If your trainer isn’t teaching you the basic Kettlebell moves, (clean, swing, Turkish get up, figure 8, windmill, etc) then you aren’t doing Kettlebells, no matter what the class is called. Q Do I still have to do Cardio in addition to Kettlebells? A You can if you like, but it’s not necessary becasue Kettlebell training creates strength-endurance which is integrating strength training and cardio training in one exercise modality. Do 5 minutes of swings or snatches and you’ll see what I mean. Q What should I wear to do Kettlebell training? A Comfortable athletic clothes that aren’t so loose that they will get in the way of swinging the Kettlebell between your legs, between your knees and your crotch. Wear flat athletic shoes, not running sneakers that tilt your foot forward with extra heel cushions. Sweat bands for your wrists can help protect the skin on the back of your wrists. Q Will I burn fat doing Kettlebells? A Kettlebell training is quintessential Metabolic training. Metabolic training is the best way to burn fat during and after the exercise session. The focus of metabolic training is using reps and time with a minimum of rest between exercises, focusing on compound exercises that work multiple muscle groups to fully tax the body’s major energy systems. Single joint/muscle focused bodybuilding workouts or long cardio workouts are definitely not metabolic training. Metabolic workouts should cause you to be breathless, feel burning in your muscles, do explosive full body movements and cause you to sweat. Equally important to Metabolic training is rest. Rest allows you to recover and push harder. If you do not rest, you will pace yourself throughout your workout and this will minimize fat loss. Clients who want to lose significant amounts of weight get the best results by combining Kettlebell training with nutritional supplements and improving their dietary choices. I will customize a simple food and supplement program to fit your individual needs.

You should not do Kettlebell training if: Your doctor hasn’t cleared you to exercise You don’t want to learn new skills You are not willing to work hard

Conditions commonly improved by Kettlebell Training: Condition

Common Symptoms

weakness

lifting boxes or bags often results in back injury, your thighs burn after climbing a flight of stairs, you can’t do a push up or sit up

boredom

can’t think of the last time you had fun while exercising, you a habitual spectator

shortness of breath, poor endurance

excessive time required to recover normal breathing after a slight to moderate increase in physical effort, such as climbing stairs, fast walking or a short spirt of running

joint pain

pain, stiffness, sensation of warmth, swelling, tenderness due to repetitive athletic wear and tear like standing all day, distance running, aerobics, or weakness in the tendons, ligaments and muscles surrounding the joint

lack of coordination

it’s been years since you played a sport or conquered a physical challenge, you have two left feet

lack of flexibility

can’t do a squat, can’t touch your toes, you don’t know if you have a lack of flexibility because it’s been years since you stretched

lack of muscle mass

you have a very slow metabolism and lack of strength

excusitis

you have a never ending list of reasons why ____ isn’t the way you want it to be

poor posture

rounded upper back, chin forward, dropping shoulders, big gut-no butt, tailbone tucked under, flattened or overly curved lower back, back pain, neck pain, knee pain

bone loss

you are over 35 and don’t engage in regular strenuous activity including lifting heavy ojects, frequent fractures

By holding the handle, the weight of the Kettlebell is in a unique off-centered position. This challenges the userʼs body in a way that is very different from typical gym machines and weight lifting.

Styles and Techniques of Kettlebell Training As Kettlebells have become more popular, a wide variety of techniques have been developed. There are fundamental moves as well as an unlimited number of variations. Unfortunately, some have used the Kettlebell to do exercises that they were not designed to do. In some instances, the moves are dangerous and should be avoided. Get proper instruction from a certified Kettlebell trainer. • Kettlebell Sport - a set of formal exercises that are performed for reps within 10 minutes or less, without putting the kettlebell down and with only one hand switch. In a Kettlebell Sport style swing, you breath out on the way down and breath in on the way up in order to reserve energy and extend endurance. Exercises include the Jerk (2 KBs), One arm Jerk, Snatch (2 KBs), One arm Snatch, Long Cycle (2 KBs), One arm Long Cycle, Chair Press (2 KBs), One arm Chair Press. There are specific rules that must be followed in competition to avoid disqualification or stopping the clock - ending the round. • HardStyle - Kettlebell training hardstyle builds explosive strength primarily used in fighting and sports that require bursts of power. In a hardstyle swing, you breath in going down and forcefully breath out on your way up for added power.

Competition Style

Athletic Style

Types of Kettlebells and associated tools • Competition Kettlebells - Competition Kettlebells are basically the same large size, regardless of weight. The handles are very smooth. They are designed for maximum grip comfort for Kettlebell sport competitions. • Athletic Style Kettlebells - there are many companies that make kettlebells in varying shapes and sizes. Commonly the larger the kettlebell, the heavier it is. • Ropes - a short length of 1.5” - 2” diameter rope for extending the kettlebell past your hands, this technique is used for correcting the two handed swing. You create a pendulum with the kettlebell at the end of the rope - in line with your arms, swinging from your shoulders. This helps you get the feel for the proper hip movement required for the swing and stop attempting to lift the kettlebell into the swing. • Stands - one stand for each foot, placed hip width apart is commonly used along with the rope or towel to allow the kettlebell to swing below the feet. See above. • Modified Kettlebells - including hollow kettlebells which can be filled with sand or shot to vary the weight, adjustable kettlebells which have removable plates, add-on kettlebell weights to create an in between weight if the next size up is too heavy or you desire a smaller increment of weight progression.

Move the kettlebell with correct body movements as opposed to “lifting” the kettlebell.

Why Kettlebell training is different from weight lifting Kettlebell training is different from lifting free weights, Olympic weight lifting and weight machines. The most important difference is the handle of the Kettlebell. Swinging the weight of the Kettlebell by the handle creates unique challenges for the neuromuscular system because the center of mass is constantly moving as an extension of your arm, beyond your hand. Sports, work (physical labor) and everyday chores put your body into contact with objects that force you to deal with inertia, acceleration and deceleration. Throw a ball, swing a racket or a hammer, lift a bag of groceries or a child and notice that the weight isn’t centered in your hand or guided by tracks on a machine. Kettlebells train your body to handle the forces that you deal with in real life, with all its challenges and surprises. Ballistic: Unlike western style weightlifting, many of the most useful Russian kettlebell training exercises are ballistic in nature, like the swing, clean, high pull, and snatch. Kettlebells train movements patterns versus lifting weights. Grind: Other exercises, such as the Turkish Get-Up, are performed with very slow, precise movements, concentrating on perfect technique through a wide range of motion.

7 Basic Kettlebell Moves: The best way to learn the basics is to have a certified instructor demonstrate and teach you. For a preview or refresher, go to YouTube.com/RasulFitness and watch my videos that Expert Village/EHow recorded. Here are some quick notes about 7 basic Kettlebell moves. I started the list with the Swing since this is the quintessential Kettlebell move and foundational to Kettlebell training. 1. The Swing - Swing the Kettlebell through your legs, just below your crotch, use your shoulders as a pivot and your arms as a pendulum. and back up to shoulder height in front of you, powered by your glute with a firm hip snap and tightened glutes. a. type: Ballistic b. variations: one-handed, two-handed, dead swing, high swing or high pull

2. The Clean - Swing the Kettlebell into the Rack position, where the Kettlebell rests. a. type: Ballistic b. The kettlebell should be weightless at chest height and kept close to your body so

that you don’t bang it into your upper arm when you bring it to the rack (rest it on the back of your wrist/forearm/upper arm with your thumb touching your chest). The power to move the kettlebell comes from your hips and glutes. variations: 2-arm clean, longcycle clean, longcycle 2 arm clean

The Kettlebell is held in the Rack Position

3. The Snatch - Swing the Kettlebell over the head. With the Kettlebell weightless above the head, punch your hand straight up so that the Kettlebell is resting against the back of the forearm. a. type: Ballistic b. The kettlebell should be weightless at the top of the swing (above your head) and not smack the back of your wrist. The movement is a slight punch which rotates the kettlebell from in front of your fist to the back. c. As with the swing, the power to move the kettlebell comes from your hips and glutes.

4. The Press - Push the Kettlebell from a bent arm position (the Rack or other) to a straight arm pointed straight up. a. type: Grinding b. The Kettlebell should be pressed in one smooth motion using your core muscles for added strength and support c. variations: chest press, military press, Arnold press, 1 arm press, 2 arm press, clean & press, longcycle clean & press, sots press

5. The Turkish Get Up - Start with a chest press, followed by several progressions, including a modified sit up and a lunge, that move your body under the Kettlebell until you are standing beneath it. The arm holding your Kettlebell remains straight, elbow locked. Follow the reverse to get back to your starting position on the floor. a. type: Grinding b. Keep your eyes on the Kettlebell above you to reduce risk of injury. c. variation: two Kettlebell TGU

6. The squat - Hold the Kettlebell in the Rack, stand with your feet shoulder width apart and squat down by bending at the hips, sticking your butt out as if you were going to sit in a chair and then relax down until your bottom is almost touching the ground, keeping your heels on the ground. Then stand back up pushing your weight into your heals. a. type: Grinding b. variations: wall squat, overhead squat, flip and squat, sots press

7. The Windmill - Clean and press the Kettlebell over your head. Stand with feet slightly wider than hip width. Rotate both heals in the direction of the arm that is holding the Kettlebell. Bend away from the hip under your Kettlebell by bending the opposite knee until your torso is parallel with the ground. The free arm can either touch the floor or fold behind your lower back. Return to the starting position. a. type: Grinding b. this exercise is done with slow precision.

Beginner Kettlebell mistakes you should know about: Curling the Kettlebell - The most common “rookie” move is to pick up the kettlebell and do a bicep curl. Kettlebell training is for people who want to gain functional strength, not pump up their biceps. If you just want to know how heavy it is, most are marked on the front, or ask someone. Bent or “Broken” Wrist - Your wrist and hand should be in a straight line. If your hand is leaning backwards when the kettlebell handle is in your palm and the kettlebell weight is resting on the back of your forearm, then your wrist is bent. When your wrist is straight, the weight of the kettlebell is held by your arm, not your hand. This is a strong, correct position.

Straight/Strong

Slightly Bent

Bent/Weak

It’s called a KETTLEBELL, not Kettle Ball or Cow Bell or Cattle Bell or Cattle Ball Not using your glutes to create a forceful hip snap - Lifestyles that involve a lot of sitting stretch out the glutes and tighten the hip flexors (muscles that connect the upper leg to the pelvis and pull the knee upward). People who sit for the majority of the day often have a hard time learning to tighten their butt muscles and relax their hip flexors. Kettlebell trainers refer to the “hip snap” or having a strong base for the kettlebell movements, which means using your biggest muscles (your glutes) to provide power and stabilization for your upper body and protect your back. Fully clenching your glutes by squeezing your butt cheeks together and forcing your hips forward, allows your lower back muscles to relax and greatly reduces the risk for back injury. copyright © 2010 RasulFitness

Rounded Lower Back - Your lower back should be neutral (not tensed, rounded or hyperextended) when you bend down to pick up a kettlebell (or any heavy object) and throughout all kettlebell moves. In order to keep your back neutral when picking up the Kettlebell, you must bend at the hips (not the waste) and knees and stick your butt out. Keep your heels on the ground. Proper Kettlebell swing technique involves lowering the kettlebell via lumbar spine neutral hip flexion (bending at the hips) and then producing power via lumbar spine neutral hip extension (aka the hip snap). This simultaneously stretches and relaxes the hip flexors, activates and strengthens the hip extensors Neutral Back (particularly the gluteus maximus), and teaches lumbar spine control. Additional support for your lower back is provided by abdominal muscle contraction at the apex of the Kettlebell swing. This strengthens the abdominals and relaxes and stretches the lower back muscles. If your back hurts during or after a Kettlebell workout, you aren’t doing it right and should stop and get proper instruction prior to continuing. Dropping the Kettlebell - Everyone drops the Kettlebell at some point. This is OK and preferable to injuring yourself trying to save a failed or out of control swing or lift. If you lose your grip and drop the kettlebell, move quickly out of the way of the kettlebell which can bounce in any direction. It is wise to do you Kettlebell workout on a surface that will not be damaged if you drop the kettlebell. If you are concerned about damaging the floor, you are more likely to injure yourself while trying to keep from dropping the kettlebell. Grass is ideal since it will generally keep a dropped Kettlebell from bouncing. Using a Kettlebell that isn’t heavy enough - If your Kettlebell isn’t heavy enough, you may think that you’re doing a move correctly because you are strong enough to approximate the movement. A common example is when an athletic man uses his arms, shoulders and back to swing the kettlebell instead of his hips and legs. Heavier Kettlebells often correct improper movement patterns because you will not be able to do the move incorrectly. Avoid errors in choosing the right Kettelbell weight by getting instruction from a certified Kettlebell trainer. Putting your free hand on your leg - While reaching down to pick up a Kettlebell, most newbies put their free hand on their upper leg to brace themselves as they start to swing, clean or snatch the Kettlebell. This is very bad form. Don’t do it. Hand off the body. Use your stabilizer muscles in your core. No cheating.

Protect and strengthen your joints by working out with Kettlebells. Get your cardio workout without the impact of running or jumping.

How much does that Kettlebell weigh? Kettlebells were originally measured in “poods”. Pood (Russian пуд, pud), is a unit

of mass equal to 40 funt (фунт, Russian Pound). It is approximately 16.38 kilograms (36.11 pounds) Kettlebells are currently made in weights ranging from 4 - 200 lbs or so. Often the weight is listed in kilograms. 1 kilogram = 2.20462262 pounds Consider your body weight when choosing a kettlebell for doing swings. When doing a swing with proper form, you move the kettlebell with your legs and hips and guide with your arms. As your grip strength improves, you should be able to work up to doing short sets of swings with kettlebells that are close to or equal to your body weight. A great goal for men and women, young and old is to work up to doing onearmed swings or snatches for time with 16kg - 24kg.

Pounds

8.82

17.64

22.05

26.46

30.86

35.27

39.68

44.09

52.91

61.73

70.55

79.37

88.18

97.00

Wellness secrets of farmers, toddlers and Kettlebell trainers You are only as strong as your grip. Squatting is good for you. Widen your stance, bend your knees, stick your butt out, keep your shoulders back, head up and keep your back neutral when your are lifting something that is heavy and/or awkward from the ground or lowering it to the ground. Your butt should almost touch the ground at the bottom, with your heels on the ground. Throwing or heaving something heavy into the air is a full body movement which is powered by your biggest muscle, conveniently located on your rear end. Rest if you get winded. Take a nap if needed, get plenty of sleep when you’ve been working, playing or training hard. Plants, kids and muscles grow strong over time. Be patient and stick to a regular workout routine.

Kettlebells for Runners and Endurance Atheletes Endurance athletes show amazing focus, discipline and tenacity, but many times they deal with a lot of injuries - especially in the lower extremities - from repetitive overuse. How many runners do you know with joint injuries? If this is something you’ve dealt with, are you open to a new solution? If you are, then Kettlebells may just be the answer for you. Kettlebells are low to no impact, allowing you to lower your running mileage, while maintaining your fitness levels. Timed, heart rate and endurance drills can be done with Kettlebells. Also, you’ll be strengthening your muscles and other connective tissue, making you more resilient and protected against injury. This translates into better runs and winning competitions, if you compete. If you don’t compete, this means doing the sport and artistry you love for as long as you want, without wearing out your body.

Kettlebells for Women Women who train regularly with Kettlebells develop power, strength, flexibility and endurance. Your movements will be graceful and confident. Women generally have a lower center of gravity and less upper body strength than men of equal height and weight. Because of this, women are less likely to try to lift the Kettlebell with their arms. They get the concept of creating weightlessness with the Kettlebell by creating movement with their hips and glutes and guiding the Kettlebell with their arms. The power for ballistic Kettlebell movements (swings, snatches, etc) and the stabilization for grinding (slow and steady) Kettlebell moves is from the legs and hips. Women tend to understand this intuitively. Don’t be intimidated by the heavyness of the Kettlebell. Your legs are strong enough to move the weight of your whole body. By following the in-person guidance of a qualified, certified Kettlebell instructor, you will start with lighter weights and progress smoothly to heavier weights. Sometimes a heavier Kettlebell will be the better Kettlebell for learning various Kettlebell moves since it requires that you move correctly. Don’t compare the weights you use on a stack machine to the weights of Kettlebells. Lifting a stack of weights while sitting on a machine is very different from the three dimensional, balanced movements of swinging or lifting a Kettlebell or two Kettlebells.

How do I keep up my Kettlebell Training while Iʼm traveling? Here are several options: - hollow kettlebell - fill with sand when you reach your destination, if available - small kettlebell in your luggage. Most airlines have a per bag weight limit which is between 35-50 lbs. If you have an adjustable kettlebell with plates, you can divide them between several bags. - find a kettlebell trainer or a gym that has kettlebells where you are going - ask your kettlebell trainer for a routine of body weight exercises to do in your room, hotel gym or outside, if the weather is favorable.

Kettlebell training benefits for the senior citizens Many seniors are just starting to search for an exercise program to combat the effects of years of inactivity (sedentary lifestyle) which often lead to decreased mobility. Lack of stability, flexibility, bone density and muscle mass make driving and even walking difficult and dangerous. Senior citizen exercise classes focus on walking and Tai Chi speed aerobics which get the blood flowing a bit, but aren’t strenuous enough to greatly increase stability, flexibility, bone density or muscle mass. Studies have shown that seniors gain muscle and strength as quickly as younger people when they train with the same intensity. Start small, get one t0 one instruction from a certified Kettlebell instructor. If you have maintained an active lifestyle, you have a great base for adding on Kettlebell training.

Is Kettlebell training hard on the knees, back and shoulder joints? No. Kettlebell training, done correctly, builds the strength of the muscles, ligaments and tendons that stabilize and support the joints. Get clearance to exercise from your doctor or physical therapist if you have had a recent injury. Unlike running and jumping, Kettlebell moves are done with your feet on the ground. Kettlebell training is very low impact.

What do Lance Armstrong, Katherine Heigl, the Titans and the Cetlics have in common? Celebrities love training with Kettlebells because it is their job to look good. Professional athletes love training with Kettlebells because they are an extremely time efficient way to gain strength, power, endurance, flexibility and resistance to injury. Kettlebells prepare the body for real life and the extremes of world class sports. Get started today!

www.RasulFitness.com

347-645-7114 RasulFitness@gmail.com Before beginning any exercise program you should consult a physician. All training, instruction, recommendations or advice are for informational purposes only. RasulFitness and all their perspective agencies or employees, shall not be liable for any claims, demands, injuries or damages arising out of, or connected to, the use of any information contained in the Kettlebell Training guide.