Viele - Steve Maxwell - The Kettlebell Conditioning System Book

STEVE MAXWELL

The Kettlebell Conditioning System

Producer: Paul F. Viele

Art Direction and Design: Brian Loughner, Shihan Inc.

Technical Advisor: Dominic Arioli, www.rocboxing.com

Project Editor: Rebecca Cate, www.kineticbody.com

Project Coordinator: John Disimone, www.maxercise.net

Photography by: Rich Aman, Antonino Barbagallo, www.fotoab.com

2013 World Martial Arts International LTD. All rights reserved. No part of this publication may be reproduced by Photostat, Microfilm, Xerography, or any other means, or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner.

ISBN 10: 0-615-48509-X

ISBN 13: 9780615485096

Disclaimer / Health warning:

Always consult your doctor before starting a fitness program if you have any health concerns, and especially if you are pregnant, have given birth in the last six weeks or have a medical condition such as high blood pressure, arthritis or asthma. If you have any pain while exercising, stop immediatly.

Every effort has been made to ensure that the information contained in this book is complete and accurate. However, neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, information and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damages allegedly rising from any information or suggestions in this book.

PREFACE

Over my 40 years as a competitive athlete, personal trainer and coach, I have seen and tested about every method of strength and conditioning in existence, yet nothing I've seen or experienced has impacted my own training philosophy as much as the kettlebell.

I was one of the first Americans to get my hands on a set of Kettlebells, so this amazing tool has a rich history with me and my clients. There are hundreds of exercises you can do with kettlebells and they can be endlessly combined with various training methodologies. The Steve Maxwell Kettlebell Conditioning System reduces any potential confusion by illustrating my 59 favorite lifts and exercises and arranging them into a functional and effective 8-week workout program.

Learn these lifts and follow my workouts as shown in this book and I guarantee you will see results.

In health and fitness,

Steve Maxwell

TABLE OF CONTENTS

SLINGSHOT

The slingshot is one of my favorite warm up exercises and one that I do prior to every kettlebell workout. Keeping your body erect, feet planted firmly and your midsection tight, swing the kettlebell in a smooth fluid motion around your body. Try not to sway your body from side to side as you perform the exercise.

HALO

Halos are the perfect exercise to thoroughly warm up and loosen your shoulders. Keeping your head still, torso erect and midsection tight, move the kettlebell around your head in a smooth fluid motion.

GOOD MORNINGS

Good mornings are my preferred exercise to stretch the lower back, glutes, hamstrings and calves. Rest the kettlebell in between your shoulder blades, sit back and lean forward with a slight bend in your knees. Keep your elbows out to the sides and avoid rounding your back and neck.

SPINAL WAVE

The spinal wave is a fantastic mobility exercise for your spine. Begin by holding the bottom of the kettlebell with interlaced fingers. Bend forward starting with your neck, followed by your spine and finally your lower back. Next, bend your knees slightly and begin pulling yourself up.

LOCKOUT STRETCH

The lockout stretch helps warm up and strengthen your shoulders for overhead kettlebell lifts. Begin with the kettlebell raised overhead, and the handle at a 45 degree angle across your palm. Keep your arm aligned with your head, and make small micro-circles in your shoulder socket.

CHEST OPENER

This is fantastic stretch that will also help improve any imbalances in the shoulder and upper back area. Allow the kettlebell to lower behind you as you lift your sternum, and look up towards the ceiling. Avoid pushing your hips forward or bending your knees during the movement.

WINDMILLS

The windmill is a true total body exercise. Hold the kettlebell handle at a 45 degree angle across your palm and raise the kettlebell overhead into a lockout position. As you lower your torso, it is important to keep your weight on the rear leg (same side as the kettlebell) as you reach down to touch your rear foot. Slowly return to the standing overhead lockout position.

GOBLET SQUAT

The goblet is one of my favorite kettlebell squats. Holding the kettlebell between your palms, lower yourself down into a deep squat. Make sure to keep your weight on your heels and keep your feet flat at all times. A slight rounding of your lower back is okay, because the weight of the kettlebell will be towards the front and not directly on your spine.

SHOULDER ROTATIONS

Shoulder rotations are a tremendous exercise for rehabilitating and strengthening the shoulders. With knees slightly bent, lean forward, lock out your arm and allow the kettlebell to hang freely. As you make small circles, the movement is from your shoulder socket and not your elbow. Keep your arm relaxed as you let the weight and momentum of the kettlebell create the rotations.