Roger Hall - Body Sculpting with Kettlebells for Men: The Complete Strength and Conditioning Plan

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Body Sculpting with Kettlebells for Men
Text copyright 2013 Roger Hall

Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN: 978-1-57826-478-0
eBook ISBN: 978-1-57826-479-7

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher.

Cover and interior design by Nick Macagnone
Photography by Catarina Astrom

Special thanks to New Balance for providing clothing and footwear for our models. Visit www.newbalance.com for more information.

v3.1

Unlike traditional dumbbells, the true power of the kettlebell lies in its unique shape. Because the kettlebells center of mass is extended beyond the hand, more muscle groups are utilized in the swinging and movement of a kettlebell as opposed to the lifting of dumbbells, thus producing a much more effective workout. For this reason, the kettlebell has attracted attention from fitness professionals and is being increasingly adapted for the general public.

For the first time ever, Body Sculpting with Kettlebells for Men gives readers a comprehensive guide to using this unique fitness tool, complete with workouts for all fitness levels. Simple to learn, easy to use and with a ton of benefits, Body Sculpting with Kettlebells for Men provides the perfect core or supplement to your existing workout and body sculpting routine.

Utilizing the unique and proven benefits of kettlebells, Body Sculpting with Kettlebells for Men provides instructions, exercises, and routines perfect for gaining strength, packing on muscle, and burning body fat.

Kettlebells are quickly growing in popularity, both among fitness professionals and the general public for overall body sculpting work. With a small investment in the kettlebells equipment, the workouts can be done at home. Body Sculpting with Kettlebells for Men includes detailed exercises for beginners to advanced exercisers including workouts for building muscle mass, toning, and increasing cardio fitness.

Kettlebells are a surprisingly simple and incredibly effective tool for a full-body workout like youve never seen before.

Body Sculpting with Kettlebells for Men takes this amazing potential and turns it into results, with pinpointed exercise routines and disciplined strength building workouts to maximize the benefits of your body sculpting program.

James Villepigue, CSCS, and Hugo Rivera, CFT, SPN

Co-Authors, The Body Sculpting Bible series

If you are reading this book right now, you are most likely looking to make a change to your workout. This may be your first step toward jumping into a regular exercise routine.

You may already be in the habit of working out and understand the importance of exercise, but are now interested in ramping up your fitness state. Or you may be looking to add kettlebells to your current weightlifting program to take your workout to a whole new level. Thats the beauty of kettlebells training: kettlebells can be used to strengthen and enhance your body, regardless of your age, size, or fitness level. Whatever your fitness goals may be, training with kettlebells can help you get there and achieve those goals faster.

For the most part, the fitness industry has taught people to isolate and train their muscles separately. Most traditional weight training workouts that use dumbbells, free weights, or machines focus in on just one or two muscle groups at a time. The dynamic movements of kettlebell training changes this by promoting the use of three-dimensional movements that simultaneously work muscles throughout your entire body and train both strength and cardio endurance at the same time.

Unlike traditional gym workouts, kettlebells are dynamic and efficient. They target almost every aspect of fitness, including strength, agility, balance, and endurance. Instead of spending an hour and a half in the gym training only a few muscle groups per day, it is possible to get a full body kettlebell workout that will leave you gasping for air and totally exhausted in less than 10 minutes. Body Sculpting with Kettlebells for Men has done the hard work for you and created multiple levels of fitness programming that will give you an intense, efficient, and body strengthening workout at any level. Now lets get down to business.

Unlike traditional gym workouts, kettlebells are dynamic and efficient.

A kettlebell is a round, cast iron or steel weight that resembles a cannon ball with a handle. Unlike traditional dumbbells and most other resistance exercise tools, the weight of a kettlebell is distributed beyond the center of your hand while being used. The round shape and handle allow you to take your movements to another dimension that isnt possible with dumbbells and free-weights. Kettlebells can be rotated, pushed, pulled, and swung. Due to the design of the kettlebell and the uneven distribution of weight, your body will be working to stabilize and counterbalance during your entire routine, so your core will be getting a killer workout as well.

The weights of kettlebells generally range from about 9 pounds to 106 pounds. You will notice that there is less of a need to continually add more kettlebell weights in small increments like is necessary with dumbbells and free-weights. Kettlebell training methodology makes it possible for you to safely make larger leaps between sizes and to continue using the lighter weights by incorporating more challenging exercises with them even after you have graduated to heavier kettlebells for some of your other moves.

The origin of kettlebells is a matter of some speculation, but there is evidence from archaeological records to indicate their use all the way back in Ancient Greece and Rome. By the 18th century, kettlebells had made their way into Russia where, interestingly enough, they were first introduced for use in commerce not athletics. The kettlebellreferred to as a girya in Russianwas used by merchants and vendors as a scale weight to measure grains and other goods in the markets.