Kettlebell Transformation MRR Ebook

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Table of Contents

Introduction …….. 3
Chapter 1: An Introduction to the Kettlebell …… 4
A Brief History of the Kettlebell ………. 5
Chapter 2: Why Functional Strength and Mobility Are So Important …. 7
Chapter 3: Getting Started With the Kettlebell 10
Kettlebell’s for Leg Training .. 10
Kettlebells for Everything Else ………. 12
Chapter 4: Unique Kettlebell Exercises for Developing True Functional Strength ……. 16
Chapter 5: How the Kettlebell Can Train Your Brain …. 20
Chapter 6: Eating Right While Training With Kettlebells ………. 22
The Basics of Health Eating … 22
Chapter 7: Three Kettlebell Programs for Different Goals ……. 27
Program 1: Weight Loss Program ….. 27
Program 2: Strength Program ……….. 29
Program 3: All Rounder Performance Program …….. 31
Conclusion ……… 31

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Chapter 2: Why Functional Strength and Mobility Are So Important

We’re going to learn later in this book just how many different options the kettlebell creates when it comes to our training. This is not just about being able to do curls at a slightly different angle: it’s about things like the ‘Turkish Get Up’ which actually involves – quite simply – getting up. In short, the kettlebell challenges us to move in ways that we just wouldn’t do normally and this is incredibly good for our fitness, our strength and our overall ability to move functionally and healthily the rest of the time.

Why is this such a game changer? Why do we so desperately need moves like this in our training regimes?

The simple answer is that we don’t move any more – and it’s killing our brains and our bodies.

Most of us will spend the vast majority of our day sitting in an office from 9-5 and then onwards to 6pm, 7pm or even 8pm. While we do this, we hold a single position: curled up in front of the computer with our back hunched, arms stretched forward in front of us and head craned upward. This position causes a huge number of health issues – it shortens our pectoral muscles, causing them to become tighter and less mobile, it forces us to develop a permanent hunch and it does even worse things to our legs.

In the sitting position, your leg flexors (leg muscles that pull your heel up toward your buttocks) will be shortened, meaning they become tighter and harder to straighten. Meanwhile, your leg flexors (which help your feet kick forward), will become lengthened and stretched meaning that they lose their normal tautness and strength. This is enough to mean that your legs will now be exerting uneven force on your body and specifically on your pelvis. This will cause your pelvis to tilt forward slightly, creating what’s called an ‘anterior pelvic tilt’ – causing your butt to stick out in an unattractive manner and your overall height to lose a couple of inches.

As you can imagine, this is far from functional and it robs you of a lot of movement. Simple things like bending over to touch your toes are an alien concept and knee pain and lower back pain become incredibly likely.

The way we sit at work even ruins our breathing. Specifically, our hunched position prevents us from breathing from our guts as we’re supposed to and instead forces us to take shallow breaths from our chest cavity alone. This shallow breathing increases our heartrate and the release of stress hormones like cortisol and norepinephrine. In short, it’s enough to make us highly wired and tired at all times and means we don’t sleep as well, don’t recover as well and generally spend all our time about to snap (sound familiar?).

We were never meant to sit. In the wild we didn’t have chairs, so instead we would squat around campfires. This is something that most people now cannot do. Try right now to squat down, while keeping your heels flat on the floor and see if you’re able to squat all the way down. Legs getting tight yet?

These are basic fundamentals of human movement that most of us cannot perform, simply because we don’t use our bodies enough the way they’re designed to be used!

Not only do we sit but we sit all the time. You go from sitting at work, to sitting on the train, to sitting in front of the couch! How many steps do you take in an average day? Do you feel like that’s enough?
Meanwhile, our complete lack of challenging physical exercise means our hearts are weak, our cells are inefficient at using energy, our blood is thick and viscous and our muscles are next to useless.
So how do most of us go about fixing all these issues? We hit the gym!

But this actually makes matters even worse. The problem is that a lot of us seem purely interested in training our ‘mirror muscles’. These are the muscles on the fronts of our bodies – our biceps, pecs and abs – and they’re the muscles at the tops of our bodies.

Of course this doesn’t look terribly good when you wear shorts but there are more pressing concerns. When you only train the muscles at the front of your body, it once again creates uneven pressure. Your hunched back and tight pecs get worse, creating even more of a hunch and even more potential back pain. Likewise, your abs are also pulling your body forward, as are your biceps. Is it any wonder that you’re liable to snap and injure your back at any point?

And the way we’re training doesn’t really translate to real world strength. Think about how often you perform any kind of move resembling a bicep curl in real life – you just don’t! When was the last time you had to curl anything through a straight arc in your day-to-day routine?

Real world tests of strength involve pushing heavy objects, pulling them, turning them, launching ourselves off of uneven ground and carrying items of varying weights in different hands. It is very rare for us to work in a manner that resembles the way we train in the gym and thus its usefulness is limited.

The problem with something like a dumbbell curl is that it only uses one muscle group. In this regard, it is known as an ‘isolation exercise’ or a ‘single joint exercise’. Now combine this to a better move like a squat where you’re using a whole number of different muscles in conjunction. This is how the body is designed to be used and when you perform exercises in this manner, you are challenging yourself to coordinate your body and to maximize its potential strength output: this is hugely more valuable than training each muscle on its own through a limited range of motion.

As you can see, traditional forms of training only compounded the problems that many of us already experienced and this makes a big problem.

But the kettlebell can change all that, as one of the most practical and versatile pieces of functional strength training equipment in the world…

Chapter 3: Getting Started With the Kettlebell

Before we go into detail discussing advanced kettlebell moves, let’s first look at how you can add a kettlebell into your current routine.

Right now, you probably train in either a home gym or a gym with paid membership. Or perhaps you’re just setting up your gym for the first time?

Either way, you can very quickly and simply improve the quality of your set-up by adding in a kettlebell (or a few!). Let’s take a look at how to incorporate a kettlebell into your workout with basic exercises.

Kettlebell’s for Leg Training

If you’re currently working out from a home gym, then you probably have a few dumbbells and you probably have a pull up bar. This is absolutely fine for training the vast majority of your body but it sure does make it a little bit difficult to train your legs. Sure, you can use dumbbells to perform some squats and lunges but it’s awkward at the best of times.

To train legs normally in the gym, you might use a barbell and a squat rack. You would then lie the bar across your shoulders and squat down to the ground. This is a great exercise because it combines lots of muscles in unison and because it allows you to add a lot more weight to your movements.

Unfortunately though, most of us don’t have the space for a squat rack or the finances to afford a barbell, a squat rack and several hundred kilograms worth of weight! Thus we are left with dumbbell lunges. But by simply introducing a kettlebell into your home routine, you open up a ton of new possibilities and specifically when it comes to training the legs. One example is the goblet squat. This is a squat performed using any heavy weight that can be held in two hands – in this case you grab the kettlebell and hold it against your chest and then perform the squat. If you have a kettlebell that is very heavy (they can go above 50kg), then this is actually quite a challenging move. Plus, the increased control you get over the weight (due to the better grip), means that you can perform more elaborate moves.

Likewise, you can also use the kettlebell for clean and press moves – with either one or both hands. Here, you are squatting down to the weight, grabbing it off the floor and then pressing it overhead.

Later, we’ll look at the kettlebell swing and how this move can be used to train the legs and core and give you the perfect buttocks!

Other Details

- 10 Articles (TXT)
- 1 Ebook (PDF), 32 Pages
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- 1 Salespage (HTML)
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- Year Released/Circulated: 2017
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