Kettlebell Bootcamp PLR Ebook

Table of Contents

Introduction ……………………………… 5
Chapter 1: How To Choose A Kettlebell …………………………….. 9
Chapter 2: The Benefits of Kettlebell Training ………………….. 13
1. Achieve Better Form …………………………. 14
2. Improves Core Strength …………………….. 15
3. Boost Athleticism ……………………………… 16
4. Easy Portability 17
5. Lowers Body Fats ……………………………… 18
6. Improves Posture ……………………………… 19
7. Inexpensive ….. 20
8. Gaining Strength Without Bulk ………….. 21
9. Comfortable To Use ………………………….. 21
10. Quick Workout ……………………………….22
Chapter 3: Common Kettlebell Mistakes …………………………. 24
Mistake 1: Opting For A Heavier Weight …… 25
Mistake 2: Generating Force By Using The Upper Part Of The Body . 26
Mistake 3: Swinging The kettlebell Too Fast ……………………………….. 26
Mistake 4: Focusing On Quantity …………….. 27
Mistake 5: Putting On The Wrong Running Shoes ……………………….. 28
Chapter 4: Remedies To Common Mistakes During Kettlebell Exercises .. 31
Chapter 5: Ways To Use Kettlebells 36
1. Warm-ups ……..36
2. Doing Full Body Workouts…………………. 37
3. Set A Circuit …. 38
Chapter 6: Kettlebell Workouts for Beginners …………………. 40
1. Kettlebell Swing ……………………………….. 41
2. Turkish Get Up .43
3. Kettlebell Windmill ………………………….. 46
4. Single Leg Deadlift ……………………………. 47
5. Kettlebell Goblet Squat …………………….. 48
6. One-arm Overhead Press ………………….. 48
7. Kettlebell Deadlift ……………………………. 50
8. Kettlebell One-arm Row …………………… 50
9. Kettlebell Goblet Half Get Up …………….. 51
10. Kettlebell Halo ………………………………. 52
11. Kettlebell Clean ……………………………… 53
12. Kettlebell Pistol Squat …………………….. 55
13. Kettlebell Jerk ……………………………….. 56
Chapter 7: Beginners, Intermediate and Advanced level Kettlebell Workout Plan ……………. 60
Beginner Level Kettlebell Workouts …………. 61
Intermediate Level Kettlebell Workouts …… 62
Advanced Level Kettlebell Workouts ……….. 64
Chapter 8: Tips And Tricks To Use When Performing Kettlebell Workouts ………………….. 67
Tips You Need To Perform The Kettlebell Swing ………………………… 67
Tips On How To Perfect The Single Leg Deadlift ……………………….. 68
Conclusion ………………………………. 69

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Chapter 1: How To Choose A Kettlebell

According to a study conducted at the University of Wisconsin-La Crosse, there are so many ways in which you can choose a kettlebell. Mostly, the kettlebells vary in designs. There are those that are coated with rubber to protect the floors from the resulting impact. Other designs are designed specifically for competitions. Such kettlebells have a straight handle and are uniform in shape and size irrespective of the weight.

Over the years, some manufacturers have designed kettlebells with a concave face for ergonomic factors. Others like the newfangled kettlebells work the same way as dumbbells, which means that they can be loaded with plates for weight adjustments with just a single implement. For instance, kettlebell swings and getups are said to get the heart rate up and burn more fats in the same manner a cardio machine does but can do more in re-enforcing good mechanics.

Therefore, if you plan on buying your first kettlebell, it is important that you do the test before making the purchase. Start by holding up your hand and touch your thumb to the tip of your pinkie. Take note of the channel that forms on your palm. This is the point at which the kettlebell handle is supposed to rest most of the time. That is from the outside knuckle of your index finger down to the opposite side of your wrist in a diagonal orientation.

Follow this by picking up the weight and then holding the handle in the middle so that it fills the channel. Ensure that the bell rests on the back of your forearm and that the wrist at this point is straight. It is important that it does not impinge on the boney profile of your wrist. If at some point you pick up the kettlebell
and it rubs against the bone protruding on the lateral side of your wrist, then this means that the weight displacement from the handle is not ideal. In other words, there is a high risk of you getting injured.

The best safety tip at this point is for you to avoid choosing a kettlebell that has a thick handle. You will realize that Onnit’s handles have a diameter that is a little over an inch. This is enough when it comes to working your grip strength, while not causing unnecessary fatigue.

When performing an exercise like a swing, there is a possibility that you will be making so many reps in a single workout. The key here is to ensure that your grip does not burn out. This is mainly because it is counterproductive from a technical standpoint. When the grip is overworked, there is a chance that you will see a whole slew of mechanical problems that will occur. As for how much weight you should begin with, men can typically lift 16 kilos while women can lift 8 kilos.

Chapter 2: The Benefits of Kettlebell Training

There are so many benefits that you get to enjoy by performing kettlebell workouts. One thing that is important to note is that kettlebell training offers a unique combination of benefits from strength exercises and cardio. As mentioned earlier, kettlebell workout is more unconventional and quite resembles a cannonball with a handle attached to it. You can use it to build your strength, agility, boost balance and endurance while at the same time burn fat.

Kettlebell exercises often feature a wide range of lifts and swings. The good thing is that the training tool is quite flexible and can be used for a broad range of intense training exercises. Therefore, if you need a hybrid system for both strength and cardio, the kettlebells are your best option at creating workouts that are not only effective but also time efficient.

So, if you are still weighing whether or not to ditch those conventional dumbbells for something that will be worth your while, here are some of the benefits that you do not want to miss when you choose the kettlebell training;

1. Achieve Better Form

One of the main things that distinguish a kettlebell from a d usually lies on the offset nature of the load. This is mainly because the center of gravity of a kettlebell is about 6-8 inches away from your grip when you are holding the handle, and this is what makes it quite difficult to control.

Because of this, every exercise that you perform ranging from conventual strength movements to more unique kettlebell exercises such as swings, you are going to need a strict form and increased activation of the muscles than you could get from using dumbbell.

Let us consider an overhead press. In this case, one of the funniest things when using dumbbell is the fact that so many people are just as happy to press at the point where their elbows are bent at a right angle. However, with kettlebell, the first instinct is to press up to lockout. This is mainly because the offset load serves as a counterweight that plays a critical role in pulling the shoulders back.

In other words, the kettlebell plays a significant role in encouraging you to perform each exercise optimally and perfectly. However, if you cannot, for instance, you end up arching your back or twisting to one side when trying to complete the lift, then you most certainly know that your form is broken.

When you squat with the kettlebell held in front of your body, this causes you to sit back, and this improves the mechanics of your squat patter tremendously. This in effect paves the way for you to progress to more advanced exercises seamlessly when you get stronger.

Other Details

- 1 Ebook (PDF, DOC), 72 Pages
- 1 Ecover (PNG)
- Year Released/Circulated: 2023
- File Size: 7,975 KB

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