ultimate kettlebell training guide 1.0

Ultimate Kettlebell

Training Guide 1.0

Srdjan Popovic

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Copyright Notice

No part of this report may be reproduced or transmitted in any form

whatsoever, electronic, or mechanical, including photocopying, recording, or

by any informational storage or retrieval system without expressed written,

dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only. I am

not a doctor and this is not meant to be taken as medical advice. The

information provided in this book is based upon my experiences as well as my

interpretations of the current research available. The advice and tips given in

this course are meant for healthy adults only. You should consult your

physician to ensure the tips given in this course are appropriate for your

individual circumstances. If you have any health issues or pre-existing

conditions, please consult with your physician before implementing any of the

information provided in this course. This product is for informational purposes

only and the author does not accept any responsibilities for any liabilities or

damages, real or perceived, resulting from the use of this information.

Ultimate Kettlebell Training Guide 1.0 Bloom to Fit

http://www.bloomtofit.com/

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Table of Contents

Chapter 1: Introduction ............................................................................................ 4

Chapter 2: A Kettlebell? ............................................................................................ 7

Chapter 3: Why is Kettlebell Training so EFFECTIVE? ............................................. 11

Chapter 4: Four Kettlebell Exercises to Build an Incredible Body ....................... 17

Chapter 5: Ultimate KB Workout to get Started .................................................. 28

Chapter 6: Incredible Body for Life ....................................................................... 30



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Chapter 1: Introduction

However it may have happened that you stumbled on this report, I welcome you.

You’re here because you want to build an incredible body. You’re here because you’re tired

of doing the same things over again and never getting any results. You’re tired of following

age-old tactics and getting nowhere.

You’re in the right place.

By now, you should be aware of the secret tool that thousands have used to build incredible

bodies.

Before I get into any details, let me start off by introducing myself.

Who am I?

My name is Srdjan Popovic and I run the popular health and fitness blog Bloom to Fit.

I’ve been an athlete for all of my life. Basketball was my first love (still is) and the basketball

court will always be my ‘home away from home’. I was an avid boxer and even traveled to

Thailand to train Muay Thai. I’ve always enjoyed trying new things.

Today, fitness is my passion. I’m a certified personal trainer and an athletic trainer at the

International Basketball and Sports Academy where I help young athletes develop

quickness, acceleration and agility for the sport of basketball.

Personally, I haven’t been passed along a great set of genes so I do my best to rewrite my

own playbook.

I’ve always been a lean guy. I lead a very active lifestyle and I always think about what I’m

putting inside my body. I enjoy experimenting with different workout techniques to see

what works and what doesn’t.

As a trainer and fitness enthusiast, I believe in continuous learning. You can never stop

learning. This is such a fast-paced industry and new techniques and methods are always

surfacing.

I have been working with Kettlebells for about a year now. I got introduced to them by a

fellow basketball player who told me that they would help improve my vertical. I became

HOOKED and quickly realized that there was wayyy more to Kettlebells than just boosting

vertical jump.




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I love the feeling of doing something unique. My school gym purchased a set and I’m one of

the rare people who use them. The confused (and shocked) looks I get from people who

have no idea what Kettlebells are really get me pumped.

I’ve gotten a few friends and clients involved with KB training and I can see their bodies

changing by the day. I want to share the same information with my readers.

And so this report was born.

What is this Report About?

By now, you’re aware of what the secret tool is. If you’re not (shame on you), then read the

following:

This secret fitness tool has been around for ages. It has been used by thousands of people to

build rock-solid, injury-proof bodies all over the world. Can you guess what it is?

It’s a KETTLEBELL

A Kettlebell (KB) will give you results you’ve only dreamed about. But, for now, let me

explain what this report outlines. You’ll learn:

How to get started with KB training

How to pick the right size KB for yourself

The incredible benefits of KB training

4 KB exercises to build an incredible body

3 KB workouts to get you started

Who is this Report For?

This report is for ANYONE looking to build an incredible body.

This amazing fitness tool can be used effectively by both men and women. Athletes have

been using KBs for decades to build injury-proof bodies. Young teens have even started

using KBs to get started with their fitness routines.

Most importantly, this tool is for busy people like you. Your time is precious and you don’t

have hours to spend in the gym. Sometimes you don’t even have time to GO to the gym. But

working with KBs is effective and very time efficient. Your workouts will be short and to the

point. On top of that, if you have your own KB, you can do all of your workouts in your

home. There are simply no more excuses for not having time to build an incredible body.



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If you want to build a rock-solid body in the shortest time possible, then you NEED to read

this report and PUT IT INTO ACTION.

If you follow what I outline from here on, I can guarantee you incredible results.



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Chapter 2: A Kettlebell?

What is a Kettlebell?

If you’ve ever seen a Kettlebell, you probably noticed its unusual look. In the simplest terms,

it’s a cast iron weight with a handle on the top, commonly referred to as a cannon ball with a

handle.

Also known as a girya (Russian), the KB goes way back to

when it first made an appearance in the Russian dictionary

back in 1704. It quickly gained popularity in Tsarist Russia and

any 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," -Russian magazine Hercules in 1913.

So what makes the KB different?

It’s all in the design. What makes KBs different from dumbbells comes down to where the

center of gravity (COG) lies. With a dumbbell, the COG is in your hand. But with the KB, the

COG lies outside of your hand (you’re only holding onto the handle).

This unique design changes how the weight works with your body. The momentum for the

majority of KB movements creates centrifugal force, placing a larger focus on the muscles

used for deceleration and stabilization. This form of dynamic, multi-directional movement

COG in hand

COG outside of hand



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relates well to real-life movements. The uneven distribution produced by the COG of the KB

forces your body to have to counter-balance and stabilize.

How do I pick the right KB for me?

Kettlebells typically come in what is called a ‘pood’. This is a very old Russian measure of

weight.

1 pood = 16kg = 35lbs

The most important step when starting with KB training is picking the right size of KB for

your physical condition and skill level. If you’re a beginner, my recommendation is to start

with a lighter KB until you master the movements.

Here’s a quick guide to choosing the right KB.

For men:

The average man should start with a 16kg (35lbs) KB. This is what I started with and still use

for some exercises. Although it may not sound like a lot of weight, it’s perfect for mastering

various KB exercises. Don’t start with anything heavier. If you find the 16kg too heavy, then

opt for a smaller one. There is no problem with starting lighter. It’s not what you start with

that matters, but what you finish with.

Eventually, after mastering the moves, men can move onto the standard 24kg (53lbs) KB.

This is the standard weight in the Russian Military. In my opinion, there is no need to go

heavier than this. You can get incredible results with this size.

For women:

If you’re a woman with very little to some strength training experience, I would recommend

starting with a light 12lb KB. Use this weight to master all of the movements.



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The average woman will start with an 18lbs KB. You’ll start seeing some incredible results

with this weight. As you get stronger and your skill level with the KB improves, you can

move up to the 26lbs KB.

Although I’ve seen some women working with heavier weights, I don’t think it’s necessary.

NOTE: If possible, find a certified KB Instructor in your area to help you figure out what the

perfect starting weight for you should be. When in doubt, always choose the lighter weight

for safety.

Here’s a quick summary:

Weight Recommended For

5-10 lbs Beginner female with little strength training experience

12 lbs Female with some strength training experience

15-18

lbs Female with above average strength training experience

20-25

lbs

Strong, athletic female with a solid strength training base;

male with below average strength base

35 lbs Male with average strength

55+ lbs Male with above average strength

Where can I get a Kettlebell?

Kettlebells are not considered ‘mainstream’ fitness tools. You won’t find them in just any

sports store. You have to dig a little deeper.

I got my Kettlebell at Fitness Depot.

If there is a Fitness Depot in your area (check here), then that’s your best bet.

If there isn’t, then you need to look around for a fitness equipment retailer in your area.

If you can’t find one of those either, then your last resource is to order online. The shipping

costs for KBs can bring up the cost; however, you only need to get this tool ONCE and you’re


http://shop.fitnessdepot.ca/StoreLocator.aspx


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set for life. If you want to upgrade to a heavier one later, you can order another one. But

one will last you a long time.

Here are a few places online you can get a Kettlebell:

http://www.shopbot.ca/kettlebell-weights/price/canada/96881

http://www.kettlebellcanada.ca/

http://www.ultimatelyfit.com/kettlebells.html

http://www.kettlebellfitness.ca/


http://www.shopbot.ca/kettlebell-weights/price/canada/96881

http://www.kettlebellcanada.ca/

http://www.ultimatelyfit.com/kettlebells.html

http://www.kettlebellfitness.ca/


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Chapter 3: Why is Kettlebell Training so EFFECTIVE?

What is Kettlebell Training all about?

It’s important to begin by differentiating KB training from modern weight training or

bodybuilding. There are some key differences:

1 – Modern weight training focuses on specific muscle groups; KB training focuses on

specific movements.

2 – Modern weight training focuses on building strength; KB training focuses on building

functional strength.

3 – Modern training separates cardio and strength training; KB training combines them.

4 – Modern weight training focuses on slow, controlled movements; KB training involves

whole-body, dynamic movements.

In a nutshell, KB training is a combination of dynamic pushing and pulling movements

designed to engage your entire body in a whole new way. By integrating whole-body

movements, this type of training forces your body to learn how to control a weight and

control your body.

Here are some of the key benefits of KB training:

Improve Cardiovascular Health

One thing’s for sure – with KB training, you’ll never have to do a day of cardio again.

No more slow, boring jogs. No more waiting in line for the treadmill. No more inefficient

cardio training.

If you want to quickly and effectively strengthen your heart and improve your

cardiovascular system, you need to get started with KB training.

I’ve seen some of the best results of my life by using KBs with HIIT (high intensity interval

training). Short bursts of activity alternated with slightly longer rest periods. Let’s just say

you’ll be re-thinking your max heart rate after one of these workouts!

Repetitive dynamic movements will challenge your entire body in a whole different way.

The best part is that these cardiovascular results can be obtained in very short workout

periods. But we’ll save that one for later.



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Improve Balance, Coordination and Mental Focus

Remember that you’re working with a tool that’s designed to keep you off balance. With a

displaced center of gravity, the KB forces you to maintain balance and stabilization at all

times.

As you progress through the different KB exercises, you’ll notice drastic improvement in

your overall balance.

Your brain understands movements better than it understands muscles. KB exercises focus

on specific movement patterns and force the muscles in your body to work as a collective

unit. This forces your body to learn to work in coherence and thus improves your overall

coordination.

Lastly, working with KBs is not a mindless matter. This is not the bench press where you can

just lay down and crank out a few reps. KB training requires thinking. It requires incredible

focus and concentration to ensure proper form is used and specific movement patterns are

followed. The result is improved concentration and mental focus.

Build a Strong, Lean and Functional Body

If you want to look like a bodybuilder, then KB training is probably not for you.

However, if you want to build a strong, lean and functional body, then you’re in the right

place.

With KB training you’ll be focusing on fundamental movement patterns. These are

movement patterns that will make your everyday activities easier with a lower chance of

injury. You will climb stairs easier, pick up your kids with less effort, be more active with your

friends and have more energy to do the things you love.

Remember that KB training forces your body to work as a unit and that’s exactly what is

required in everyday life.

Further, working with KBs is great for building total body strength. KB training forces your

body to work in multiple planes of movement. The incorporation of multiple muscle groups

in every movement teaches your body to work as a unit. You will become much stronger

when your body works in union instead of working in isolation.

Lastly, KB training is known for helping men develop the popular V-shape. I’m talking broad

shoulders, defined abdominals, toned arms and slim waists. The look women crave. KB

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training is also VERY popular with women as it has helped thousands of women slim down,

tone up and build absolutely incredible glutes (YES!!).

But what is muscle if it’s covered up with fat? That brings me to…

Fat Loss Demolition and Improved Muscle Definition

If you’re looking for a way to improve your body composition, READ THIS NOW!!

KB training simply demolishes fat. Disintegrates it. Burns it. Melts it. Whatever verb you

want to throw in, go ahead. But here’s why it’s so effective.

KBs use a 1-2 fat punch to help you lean out. First, simply having to manipulate a heavy

weight has a high metabolic cost (i.e. lots of calories burned). Second, KB training helps

build dense muscle mass, the kind that helps increase your resting metabolic rate. Studies

have shown that adding even one pound of muscle to your frame increases your BMR by

roughly 50 calories/day.

There’s more.

From my experience, KB training is best done in the high-intensity-interval-training (HIIT)

format. I’m talking about short bursts of intensity alternated with shorter resting periods.

This type of training with KB exercises will boost your EPOC levels. EPOC (excess post

oxygen consumption) refers to the excess oxygen your body takes in after the workout is

complete to help with recovery processes required to bring the body back to steady state.

This forces your body to utilize more energy even when your workout is done (i.e. MORE

calories burned). You can read up more on EPOC Training.

What does this mean for you? It means that the intense nature of KB training will result in a

huge increase in calories burned even hours after your workout is done!

Remember that KB exercises utilize whole-body movements. Multiple muscle groups in

multiple planes of motion are engaged. Studies have shown that compound movements like

these are far superior to developing muscle tone than isolation exercises due to the

increased stimulation of the human growth hormone.

All in all, KBs can help develop incredible physiques.

Build a Rock-Solid Posterior Chain

There is no better way to build a back of steel than with KB training.


http://www.bloomtofit.com/epoc-training/


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KB exercises help strengthen your entire posterior chain. Due to the high-repetition nature

of the exercises, you will improve the muscular endurance in your major muscle groups such

as your glutes and hamstrings. You will also build muscular endurance in the stabilizing

muscles in your lower back. All of the mentioned items work together to improve your

posture.

Strengthening your posterior chain is not only important for athletic performance, but it is

critical for simple things such as standing up straight with ease.

Remember that with good posture, breathing becomes easier and deeper, your circulation

and digestion improve and you portray a better, more confident image.

Further, KB exercises will teach you to brace your midsection (like you were about to get

punched in the stomach). Bracing your midsection creates an internal pressure that

supports your back and makes you stronger. As you continuously perform these exercises,

your body will begin to naturally move in a way that keeps your back protected.

Develop Overall Abdominal Strength

When it comes to abdominal strength, I’m talking about more than just your hopeful six-

pack.

Your core consists of all the muscles around your hip musculature and trunk musculature. It

is the center of your body’s strength and the origin of all your movements. Improving the

strength of your core can help improve posture, physical performance, and overall balance

and coordination. A strong core will make your everyday movements easier.

Using KBs requires a complete engagement of the core in practically every movement. If you

want to build a rigid core and solid back, there is nothing better than KB training.

Due to the nature of the motion and biomechanics of KB exercises, every component of

your core will be firing. When done right, you will never have to do any traditional abdominal

exercises again.

Don’t underestimate the benefits of having a strong core. This leads me to my next point…

Incredible for Rehabilitation

I’ve spoken to trainers and therapists about the effects of KB use for rehab. There feedback

was astounding. Endless stories were told of KB users curing chronic back pain, relieving

stiffness, repairing knee and shoulder joints and boosting overall mobility.



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If you’ve never done KB training before, you’ll soon realize their ability to pinpoint the weak

areas of your body. As mentioned, KB training forces your body to work as a unit. As the

analogy goes, your body is like a chain but it’s only as strong as its weakest link. KB exercises

will help reveal AND reverse any body misalignments or weaknesses. Continued use of KBs

has been proven to bring your body back to aligned state and relieve any musculoskeletal

pain.

Longer periods of inactivity result in atrophy and deactivation of your muscles. They simply

stop firing if they haven’t been used in a while. For instance, extending your hip (bringing

your leg in front) should cause your glutes to fire. If your glutes are not firing properly (often

this is the case if you tend to sit for long periods at a time), your lower back muscles are

forced to compensate. This is what results in lower back pain. KB training forces your glutes

and muscles in the hip area to engage and fire.

Dr. Stuart McGill from the University of Waterloo recently said that it is muscular endurance

of your core that reduces the odds of getting lower back pain, not muscular strength. The

high-rep, repetitive nature of KB exercises builds incredible muscular endurance in the

abdominal region and alleviates all lower back pain.

Similar things can be said about shoulders. KBs have been known to cure some really bad

shoulders. Working with KBs helps improve the mobility, stability and overall strength of

the shoulder joint. They help strengthen the rotator cuffs which are responsible for

stabilizing your shoulders.

I’ve heard stories where certain athletes who have had major damage done to their

shoulders and used KBs to bring them back better than they ever were!

Strengthen Connective Tissues

There’s nothing worse than having strong muscles with weak joints.

Enter the Kettlebell.

Research has shown that repetitive dynamic loading is highly beneficial for your joints and

KBs are all about repetitive dynamic loading.

More so, the combination of acceleration and deceleration of dynamic KB movements helps

increase your mobility and flexibility by strengthening your connective tissues – ligaments,

tendons, cartilage. By tightening up your suspension, you’ll greatly reduce your chances of

injury.



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Drastically Improve Workout Efficiency

This is the big one.

Not having enough time in the day is the number one excuse for not exercising.

I get it. You’re busy.

KBs are your solution.

KBs have the ability to combine your strength, cardio and flexibility into one quick and

effectively intense workout. Because of the intense nature of KB training, you’re required to

keep the workout duration short.

I’m talking about workouts under 30 minutes.

The beautiful thing is that having your own KB means that you can do it anywhere. Have one

at home. Bring one to work. I don’t care.

With KBs, there are simply no excuses.

You don’t need any other equipment

Trust me – once you get started with KB training you’ll get hooked. Once you start seeing

the results, you’ll get addicted.

You’ll soon realize that there is no need for any other tools. No more money wasted on gym

memberships (most of them don’t have KBs), dumbbells, barbells, as-seen-on-TV products

or full-blown machines.

It’s only you and your KB.

If the weight gets too light, then you can get a heavier one. Or you can make changes to

how you work with the one that you have. Change how you hold it. Vary your pace. Increase

your deceleration times. Be creative.

It’s just you and your Kettlebell.



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Chapter 4: Four Kettlebell Exercises to Build an Incredible Body

In this section, I’m going to highlight what I think are the four best Kettlebell exercises to

build your workouts around. These are the four that I work with the most and that have

given me the best results.

CAUTION: First and foremost, kettlebell exercises, just like any other exercise, require

correct form. Some of these exercises look simple but are actually difficult to do. Always

start with light Kettlebells to learn the correct movements before you get into heavier

swinging. If possible, my recommendation is to find a certified KB instructor in your area to

show you how to do each of the exercises with proper form. This is the best way to learn

how to do a KB exercise safely and effectively. Safety is of utmost importance!

As you know, describing how to do an exercise (especially with Kettlebells) is really difficult.

I’ve tried my best to give you guidelines and pointers to give you a general understanding of

what the exercise is and how it’s done. I’ve also included photographs I’ve taken of myself

demonstrating the exercise. I strongly recommend checking out the extra resources I’ve

included with each exercise. These are videos I’ve found that I think would be extremely

helpful in showing you exactly how to perform the exercises.

Let’s get started.



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Exercise 1 – Two-Hand Kettlebell Swing

Without a doubt, the two-hand KB swing is one of the best total-body exercises for building

an absolutely incredible body.

The truth is that, on paper, this exercise looks like the easiest exercise in the world to do. In

reality, however, it requires a very precise approach.

Bret Jones, a popular RKC Trainer, said it best:

"There is a big difference between swinging a Kettlebell and performing a Kettlebell

swing the right way."

When done correctly, with appropriate technique, you can expect maximum results with

maximum safety.

The KB swing is an eye-opening realization of what Kettlebell training is all about:

explosiveness, flexibility and fat-shearing cardio. This exercise works practically every

muscle group in the back of the body and the legs.

More importantly, this exercise (and the ones that follow) teaches you how to generate

power from your core outward to the object you’re manipulating. It’s no longer about

moving a weight from point A to point B; rather, it’s about learning how to generate force

from your body’s powerhouse: core, back, legs, and hips.

How to do the exercise:

Instead of trying to explain it myself, I’ll give you the description given in the book The 4

Hour Body. This is one of my all time favourite books and in it, of course, Tim Ferris

advocates the Kettlebell Swing. Here’s his explanation:

● Stand with your feet 6-12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00

● Keep your shoulders pulled back (retracted) and down to avoid rounding your back ● The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a

squatting-down movement ● Do not let your shoulders go in front of your knees at any point

Tim: “Imagine pinching a penny between your butt cheeks when you pop your hips forward.

This should be a forceful pop, and it should be impossible to contract your ass more. If your

dog’s head gets in the way, it should be lights out for Fido.”


http://www.amazon.com/gp/product/030746363X?ie=UTF8&tag=blotofit-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=030746363X



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I couldn’t have said it better myself.

Here are some pictures I’ve taken of myself doing the KB Swing. They should give you a

general understanding of what the exercise looks like. Follow the frames accordingly:

KB Swing – Forward

Notice that my feet are past shoulder-width apart, my toes are pointed out on an angle, and

my focus is always forward. The next frame of photos shows the same repetition from a side

view. Note the straight back and the retracted shoulders.



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KB Swing - Side

When doing any of the outlined exercises, make sure you’re keeping this mental checklist to

ensure proper form:

Sit back

Keep your head up

Maintain an arch in your back (absolutely no back flexion)

Powerful hip thrust and glute squeeze on every rep



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Extra Resources:

Video: http://www.youtube.com/watch?v=_h1QcHTkwdI o Great demonstration of proper form and detailed overview of important

things to remember when doing the KB Swing

Video: http://www.videojug.com/film/kettlebell-swing-mechanics-steps-1-and-2 o Description and demonstration of the proper biomechanics for the KB Swing.

Emphasis is on the neutral spine

Video: http://www.youtube.com/watch?v=w-LvhjWh1vA o An in-depth demonstration by RKC trainer Delaine Ross of how to perform a

KB Swing

Exercise 2 – Kettlebell Snatch

Before attempting to learn the Kettlebell Snatch, I recommend first absolutely mastering

the Kettlebell Swing. You won’t be missing out on anything because, as I mentioned, the KB

Swing alone can give you incredible results.

The Snatch is a more complex movement. It is kind of like a modified swing where, with one

hand, you swing the KB up above your head and allow it to flip over your hand. It takes

extreme focus and concentration to do correctly.

This is an incredible upper-body carving exercise and I use it all the time in my workouts. It’s

amazing for developing stability and strength in your shoulders.


This is a very difficult exercise to try to explain with words, so I won’t bother. I suggest you

use the extra resources I’ve provided to get a better understanding. There are really helpful

videos to learning how to do the KB Snatch. You can also refer to the pictures below where I

show a short series of repetitions of me doing the KB Snatch.

NOTE: Whenever I do one handed exercises, I like to hold the KB at the inside corner of the

handle. This was the way I was taught and it works for me. I know others who hold the

handle in the middle and it works for them. The best is to try both and decide for yourself. If

you can find a certified Kettlebell trainer in your area, they can help you figure out which one

works best for you.

Here are some general guidelines to follow:

The force required to lift the kettlebell is generated by the hips, not the arms (just like the Swing),


http://www.youtube.com/watch?v=_h1QcHTkwdI

http://www.videojug.com/film/kettlebell-swing-mechanics-steps-1-and-2

http://www.youtube.com/watch?v=w-LvhjWh1vA


| P a g e 22

As the kettlebell rises up over the head, slightly rotate your hand so your palm is facing inside. This will help the KB flip over the hand. (to be done in one fluid motion),

The fingers of the hand doing the Snatch can be left open at the top of the movement, or you can close them around the handle. I typically keep my hand open with fingers pointing up because it helps me keep my wrist aligned,

The kettlebell comes to rest overhead in the same position as the press: elbow locked out and shoulder packed,

The swing on the way down is the same as for the KB swing, as you allow the KB to swing between your legs.

Here are a few photos of me doing the KB Snatch. Follow the frames accordingly.

KB Snatch – Forward

Just like in the KB Swing, note that I’m always facing forward. Also note where I hold the KB

(on the inside portion of the handle). My wrist is in neutral position at all times for safety.



| P a g e 23

Check out the view from a 45 degree angle on the next page. Note the proper alignment of

my back.

KB Snatch - Angle

Use these extra resources below to get an even better understanding of the KB Snatch.

Extra resources:

Video: http://www.youtube.com/watch?v=6Ubc4uJdyB8 o A break-down of the KB snatch. Demonstrates the key points of the exercise.

Video: http://www.youtube.com/watch?v=gtPo3PW2xVM o An excellent analysis of the KB Snatch technique. The exercise is split into four

parts here and you’ll see how all the parts fit together.

Video: http://www.youtube.com/watch?v=TgNpQUz85t8 o Nice demonstration of what the KB Snatch should look like with continuous

repetitions.

Exercise 3 – Kettlebell Turkish Get-Up

I found the Kettlebell Turkish Get-Up (TGU) to be the most difficult of the four exercises to

master. When mastered, however, the KB TGU works absolutely every muscle group in your

body. As you work through the exercise, you literally feel your body working as a unit to

bring the weight up over your head.

The exercise consists of nine discrete movements which, in combination, address all of the

major muscle groups and planes of movement.


http://www.youtube.com/watch?v=6Ubc4uJdyB8

http://www.youtube.com/watch?v=gtPo3PW2xVM

http://www.youtube.com/watch?v=TgNpQUz85t8


| P a g e 24

CAUTION: Be VERY careful with this exercise because for the majority of it the KB is above

your head while you are balancing it from a precarious position.

NOTE: My recommendation, when starting off, is to learn how to do these steps without a

KB.


Here’s a general guideline of how the exercise is done.

Lie down on the floor with your hands at your sides and have a kettlebell within grip reach of one of them. It’s best to use a carpeted or matted floor,

Grip the handle underhanded, as if you were going to curl it,

NOTE: For the ENTIRE repetition, keep your head up and eyes on the kettlebell.

Press the KB straight up above you with your wrist directly above your shoulder. Rotate your hand so that your palm is facing slightly to the midline of your body. Keep your wrist in neutral position at all times - DO NOT let your wrist bend,

Push the KB up above your non-KB shoulder and get up on your non-KB elbow,

Push the KB some more so you can move from elbow to hand on the ground of your non-KB arm. Your arm should be locked and supporting you,

Bring your non-KB leg behind you. At this point you should have one knee on the floor and the other foot planted,

Now push upwards with your legs (as if you’re lunging up), keeping the KB above your head the entire time,

Once you're standing straight up, you’re done half the repetition. Reverse the entire process to end up back on the floor on your back.

The 4 Hour Body has a great reference of how to do a proper KB TGU:




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I also included a series of pictures of me doing the exercise. Notice the similarities.



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Extra Resources:

Video: http://www.youtube.com/watch?v=RqyIuFIdgRk o An excellent overview of the KB TGU. Trainer breaks the exercise down into five

simple steps and demonstrates excellent technique.

Video: http://www.youtube.com/watch?v=nbabYc6HZw0 o Great overall demonstration of the KB TGU from start to finish. You can ignore

the bulldog

Video: http://www.youtube.com/watch?v=uDQUlshxO_8 o Just an interesting variation. You’ll see what I mean.

Exercise 4 – Kettlebell Clean & Press

The Kettlebell Clean & Press was created to build the warrior in you. This power exercise is

designed to build raw upper body strength, especially in the arms and shoulders.

In his book, The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades,

Pavel said: "the clean draws its name from the requirement to bring the weight to the shoulder

in one clean movement." This is extremely important.

Safety Tip: it is important to keep your wrist in a neutral alignment (keep it straight) at all

times. Don’t let the KB hyperextend your wrist.

How to do the Exercise:

1. Stand straight with feet wider than shoulder width apart and grab kettlebell in the same way you grab it for the KB Snatch. Bend your legs and sit your butt back,

2. In one ballistic motion, swing the kettlebell up to shoulder height. To absorb the shock, it is ok to dip slightly but DO NOT lean back. Keep your glutes, abs and back very tight and contracted. Your body should be coiled like a tight steel spring,

3. Press the KB up keeping your abs, glutes, lats, and legs very tight.

4. Bring the KB back down to shoulder height and let it swing through your legs.

The important things to remember with the KB Clean & Press are as follows:

Maintain a smooth and controlled motion for every repetition,

Keep your wrists in a straight, neutral position at all times,

Keep the weight of your body and kettlebell on your heels and push the floor away through your heels as you’re pressing up the KB.


http://www.youtube.com/watch?v=RqyIuFIdgRk

http://www.youtube.com/watch?v=nbabYc6HZw0

http://www.youtube.com/watch?v=uDQUlshxO_8

http://www.amazon.com/gp/product/B002VH5BQI/ref=as_li_qf_sp_asin_tl?ie=UTF8&tag=blotofit-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B002VH5BQI


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Here’s a series of photographs I took demonstrating the exercise:

I usually hold the KB closer to my body at frames 4 and 6 (before and after the press), but

the photos did not catch that. Use the resources below for a better demonstration.

Extra Resources:

Video: http://www.youtube.com/watch?v=6AIlgwod8cY o A great demonstration of how to do the clean portion. You’ll notice that this

trainer sets his weight down in between repetitions. I like to swing the KB between my legs between repetitions.

Video: http://www.youtube.com/watch?v=MpjJwPaxUV4&feature=related o A great demonstration of how to do the press portion. The clean is a pre-

requisite to the press. Pay attention to the details in this video.

Video: http://www.youtube.com/watch?v=jxMnAj7UFU4 o An excellent demonstration of how to do continuous repetitions of KB Clean

and Press.


http://www.youtube.com/watch?v=6AIlgwod8cY

http://www.youtube.com/watch?v=MpjJwPaxUV4&feature=related

http://www.youtube.com/watch?v=jxMnAj7UFU4


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Chapter 5: Ultimate KB Workout to get Started

The thing I love about kettlebells is their versatility.

I have designed tons of workouts using only this ONE tool. I’ve let my imagination run wild

sometimes (I’ve developed some ridiculous workouts for sure).

The point is that once you learn how to do the fundamental movements, the options are

endless. You can create your own workouts or simply pay attention to your email. I’ll be

sending out notices of new workouts and workout videos I put up on Bloom to Fit.

Here are three very simple workouts I designed to get you started with KB training.

Workout 1 - The ARE WE THERE YET workout

The first workout follows the Tabata protocol. You’re going to alternate a short swinging

period with an even shorter rest period. This is an incredibly simple but EFFECTIVE workout.

Your heart rate will be through the roof and your entire body will benefit. I do this workout

at least once a week. You’ll be in and out in under 20 minutes.

Alternate the following:

30 seconds swing

15 second rest

You’ll be doing this for a total of 5 minutes. That is one set. It equates to 3.5 minutes of

swinging per set. Aim to reach the same number of swings for each 30 second swinging

session.

Rest for 3 minutes. No more. No less.

Repeat the set 2 more times for a total of 3 sets.

Workout 2 – The HOW MANY MORE workout

This is one of my favourite workouts. It’s a protocol Mike Tyson used for his training. I’ve

modified his protocol by changing up the exercises. Basically, you are alternating between

two exercises the entire time.

Exercise 1 – KB Swing

Exercise 2 – Push up

The repetitions go as follows. Note that there is no rest in between the sets.




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1 KB swing

1 Push up

2 KB Swings

2 Push ups

3 KB Swings

3 Push ups

Keep increasing your repetitions by one until you reach a number you’re comfortable with.

Then start moving back down, one repetition at a time. So if you did up to 6 repetitions, you

would go up to 6, then move down to 5 swings, 5 push ups then 4 swings, 4 push ups until

you got back down to one rep of each.

For my own workouts, I try to go for 7 repetitions before I work my way down. This gives me

a total of 49 KB swings and 49 push ups. I do this set 3 times (with 3-5 min of rest in

between) for a total of 147 KB Swings and 147 push ups.

If that’s too much for you, start by going up to only 4 or 5 repetitions or just do one or two

sets. Then work your way up.

Workout 3 – The ARE YOU SERIOUS workout

This is one of the more difficult workout combinations I’ve come up with. It’s a simple

concept but an exhausting mental and physical battle.

The workout can be done using any of the 4 exercises listed.

Pick a number of repetitions that you want to do total for the workout.

Now try to do those repetitions in as short as time possible with CORRECT form. Repetitions

done without proper form don’t count (you’re only cheating yourself and putting yourself at

risk). You’re allowed to take rest periods as needed. The objective is to complete those

repetitions in the shortest time possible.

For example, I do this workout with KB Turkish Get-Ups. I’ll set my workout goal to 30

repetitions each hand (60 total). I aim to finish in the shortest time possible. I do this

workout once a month to track my improvements.

IMPORTANT: taking breaks is part of the workout. Don’t sacrifice proper form and safety to

try and shorten your time. That’s not the point. Be smart about what you’re doing.



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Chapter 6: Incredible Body for Life

One of my readers once asked me this question:

“If you were forced to limit yourself to doing ONE exercise for the rest of your life, what

would it be?”

I thought it about for about 2 seconds before responding:

“The Kettlebell Swing”

(KB Russian Get-Up comes in a close second)

There’s no denying the pure effectiveness of Kettlebells and KB training. In as little as 20

minutes, you can get the most incredible workout of your life – and an incredible body.

Yes, 20 minutes!!!

If you want to quickly build a powerful, rigid and injury-proof body, then you need to

implement the things outlined in this report - today.

No more making excuses. No more waiting for tomorrow.

Take action today.

I promise you’ll be glad you did.

I had a lot of fun writing this report. If you enjoyed it, then please share it with your friends

and family. Help me spread the word about Bloom to Fit so I can help others.

Help me spread my message.

How you can help:

Like and share my Facebook page http://www.facebook.com/bloomtofit

Visit and share my blog http://www.bloomtofit.com/

Subscribe to my Feed http://feeds.feedburner.com/BloomToFit

Thanks for reading!

To your success,

Srdjan Popovic



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ultimate kettlebell training guide 1.0

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