James McHale - Kettlebell Circuit Training: Hardcore Kettlebell Workouts

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishing
www.PriceWorldPublishing.com

Copyright 2012 by Jim McHale & Chohwora Udu

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

ISBN: 9781619842274

An Introduction to Kettlebells

Welcome to Kettlebell Circuit Training! This books fundamental aim is to give you an easy-to-use guide to training with kettlebells. Whether youve used kettlebells before or are a complete beginner, the exercises and workouts included here will show you how to get the most out of kettlebell training. Above all we hope you enjoy it and that it helps to deliver the results you want!

So what exactly is a kettlebell? It is a very simple bit of gym equipment, a cast-iron weight with a handle. They were invented in Russia several centuries ago and used extensively by the Soviet army in physical training programs during the twentieth century. More recently they have seen a resurgence in popularity. Walk into most gyms now and you will see a variety of kettlebells. They are also extremely popular with personal trainers and athletes.

Above all, the main use for kettlebells is to perform dynamic exercises that combine cardiovascular, strength and flexibility training.

How this Book will Help Deliver Results

The basic kettlebell movements, such as the swing and the clean and jerk help to engage muscles in the entire body all at once. In doing so, kettlebell movements imitate everyday real world activities.

This means that typical kettlebell exercises not only build strength but also endurance. The exercises and circuits in this book are designed to target all areas of the body. Kettlebell exercises by their very nature provide a total body workout. They work several muscles simultaneously and can be repeated continuously for several minutes with or without short breaks. This combination makes the exercises and circuits in this book moderately aerobic and more similar to high-intensity interval training rather than traditional weight lifting.

Simply put, compared to gym machines and bench exercises, kettlebells make you work harder for each rep. They provide a great combination of strength, flexibility and endurance training.

Typically most kettlebell weights increase in 4kg increments. They can be anywhere from 4kg to over 32kg in weight each. It is extremely important that you choose the correct weight to use. Also be prepared to vary the weight you use for exercises and circuits in this book. For people beginning kettlebell training we would recommend woman start with an 8kg (18lbs) kettlebell and men start with a 12kg (26lbs) kettlebell.

Safety

The movements used in kettlebell exercise can be hazardous to those with back or shoulder problems, as well as those with weak core strength. However , if carried out safely and correctly kettlebell exercises will help to improve mobility, range of motion and strength.

Due to its unbalanced design, beginners to kettlebell training can easily injure themselves. Please take care at all times to perform exercises with the correct technique and use a weight that suits your ability. Below are four safety tips that everyone should follow.

Maintain a neutral spine position - Neutral spine position means that you maintain the normal curves of your entire spine during all exercises. When lifting a kettlebell do not stray from your normal spine curvature. Using your legs and hips correctly can also prevent spine injury.

Keep your grip in a neutral position so your wrist neither flexes or extends Maintaining a strong grip on the handle means you are less likely to move your wrist and cause an injury. The bottom of your thumb joint should be in alignment with your wrist when lifting and swinging.

Your center of gravity should be around your abdominal area - When doing kettlebell lifting exercises that require balance, always keep your center of gravity close to the center of your body. It can be easy to lose your balance and possibly injure yourself if you dont.

Drive through with your legs and hips when lifting the kettlebell from a low position to a high position - When you swing or lift the kettlebell, driving the legs and hips can generate momentum that allows you to lift heavy kettlebells whilst maintaining good form. Drive your legs and hips by pushing against the ground and pushing your buttocks and hips forward at the same time.

Authors

Jim McHale is an endurance athlete with experience competing in Ironman Triathlon and long distance endurance events including the 190km Libyan Challenge Desert Race. Jim has been designing strength and cardiovascular gym circuits for over 10 years. He has a keen interest in all areas of fitness and nutrition.

Chohwora Udu has over 30 years experience in boxing as both a fighter and subsequently as a coach. He has trained both professional and amateur boxers. He holds YMCA qualifications in gym instruction and circuit training. As a fitness instructor, Chohwora specializes in the areas of muscular endurance, strength and flexibility.

In 2010, Jim and Chohwora co-authored the book Hardcore Circuit Training for Men.

Disclaimer
Important Information: Please read before using the information in this book.

Kettlebell Circuit Training is provided for general reference and educational purposes only. The written material contained in this book reflect the authors knowledge and experience but is not intended to be a substitution for medical or fitness advice.

If you are unsure of any exercise please consult with a physical trainer or healthcare professional beforehand. Any exercise you undertake holds an element of risk. The exercises and circuits in this book are recommendations only and are performed at your own risk.

If you feel any discomfort during exercise you should stop immediately. Before beginning any exercise program you should consult with a doctor or other healthcare professional to assess your physical condition and determine whether or not you should carry out the exercises.

Results from this book may vary according to relative individual efforts and various other factors that are beyond the authors control. The authors are not responsible or liable for any injuries incurred by performing any of the exercises given.

Warming Up

The basic idea behind warming up is to prepare your body, particularly your muscles, for physical activity.

A warm-up is therefore usually performed directly before exercise and involves some kind of low intensity activity. Jogging is ideal. It increases your heart rate and generally prepares you for what is to come.

Many people include stretching in a warm-up, although among fitness professionals there is some dispute as to what the exact risks and benefits of doing this are. Either way, for our purposes a form of mild stretching will be fine.