1) A complete and comprehensive overview of the benefits of kettlebell training2) An understanding of the limitations to kettlebells - are they a "one-stop-shop" for everything?3) What you need to know about the 2 main styles of kettlebell training4) Specific steps for how to get started - and advice to elevate your training to the next level5) The key exercises to focus on - whether you're beginner or advanced6) Key resources for learning and advancing with kettlebells
WHAT THIS GUIDE REPRESENTS
This guide represents the definitive guide to kettlebell training available online today.
Here's a simplekettlebell swing program to build strength and power with the one-hand kettlebell swing.
I call this the "Equalizer" because you progressively take things up to another level to "equalize" your volume with a heavier kettlebell.
It's a very simple progression - and it works. Check it out.
The Turkish Get Up (TGU) is one of the most valuable exercises for every fitness enthusiast and athlete.
This isn't even a question.
The TGU is an exercise that offers improved movement skills, dynamic strength, powerful and resilient shoulders, and a high level of mobility and stability.
If there's a "breakthrough" exercise for most people, this is it.
The barbellzercher squat has to be the best squat that most people never do.
I've never gone into a gym or training facility and observed someone performing a zercher.
And, rarely do a I hear about someone incorporating zerchers into their program, yet it's such an effective and valuable squat variation that makes it almost impossible to squat improperly.
What makes the Russian style kettlebell swing such a unique exercise?
Specifically, what makes the exercise so unique and effective for optimizing back health?
It's so valuable, that I wrote a recent article for StrongFirst about my personal experience and how the kettlebell swing has greatly contributed to keeping my back strong and pain-free after a major injury years ago.
But, what specifically makes this exercise different compared to other major lifts and exercises?
Does the kettlebell snatch really improve aerobic capacity?
The answer may seem obvious to those who’ve expereinced the power of the full body explosive exercise, but now we have new science to support the claim.
If you know anything about the kettlebell snatch, I'm sure your guess would be as good as mine in that it would improve cardiovascular fitness with the right training protocol.
But, would you guess a signfiicant improvement in just a few short weeks with minimalist snatch based program?
There's a brand new study that looked at the kettlebell snatch in 17 female collegiate soccer players and it's a very interesting study on the continued benefits to support the latest science in the area of kettlebell training.
If you're like me, you care about your joints.
The last thing any of us would want is to have joint pain or any joint issues that limits us in any way.
I’ve been thinking a lot recently about the effects of heavy strength training on our joint health. Does heavy training ruin our joints? This is a big deal if you think about the consequences of wearing down the joint surfaces and what that can mean for us in terms of pain, loss of mobility, and functional decline.
This topic was prompted by a great podcast interview I had with Chad Waterbury.
First, let me review some science. Then I'll share common sense and personal experience about this question so we can logically approach strength training for the long term.
There are many great tools we have to hack body fat, improve cardiovascular conditioning, and build qualities of strength.
A kettlebell is obviously one of them.
But, there's one tool in particular I'm a huge fan of because it builds high levels of conditioning - fast.
This awesome tool is also low cost and doesn't take any space to store away.