TheAmericanCollegeofSportsMedicinerecommends23daysperweekofstrengthtrainingplus,nonconsecutivedaysoftheweek,andcardiovasculartraining35daysperweekforatleast30minutes.Thisexerciseprogramisperformedwithakettlebellandbuildsstrengthandimprovescardiovascularendurance,ifperformedatafastpass.Thereisabeginnerandanadvancedworkout;ifyouarenotfamiliarwithkettlebellsstartwiththebeginnerworkoutandgraduallyadvancetotheadvancedworkout.AmericanCollegeofSportsMedicinesstatsthatonceyourmuscleshaveadaptedand12repscanbeperformedeasily,youcanprogresstotheadvancedworkout.Progressioncanhappentwoways:1.Increaseweightthatallowsyoutoperformamaximumof12reps(nosigniicantmusclefatigueandthelastrepisdificult)2.Increasethenumberofsets.Ifyouareovertheageof40andnotaccustomedtovigorousactivityand/orhaveamed-icalconditionpleasecheckwithyourPhysicianbeforestartingaworkoutprogram.Theseexercisescanbeperformedforreps:23setsofeachexercise.812repsWhatisneeded:

1. Onekettlebell2.Water

SafetyTips:1. Traininanareathatisspaciousandfreeofcluttertopreventpropertydamageandorinjury2. Ifkettlebellisrubber,trainonasurfacethatdoesnotallowthebelltobounce.3. Goodtechnique

A).DONOTbendyourwrist. B.)Trainatyourcurrentleveloflexibility(rangeofmotion). C.)DONOTsacriiceformtoincreasethenumberofreps.Ifproperformcannotbemaintaineddur

ingarep,releasethebelltotheloor,inacontrolledmanner.Beawareofwherethebellwilldrop,watchoutforfeet(yoursandothers).

6. Selectappropriateweight(weightthatwillallow812reps)7. Alwayspracticesafety,nomattertheweightofthebell.Thiswillhelpyoucreategoodhabits.

KettlebellWorkout-BeginnerandAdvancedEmail:health.plus@vanderbilt.edu

BeginnerWorkoutSwing:(TargetsLowerbodyandhipextension)

1. Startbyplacingbellontheloorandstandingafootbehindthebell.

Stance: Feetslightlywiderthan

shoulderwidth Squeezeshoulderbladesto

gether.Openchest.2. Squat(sitback,similarsittinginachair)

andgrabbellwithbothhandsandswingbellbackbetweenlegs.

Form: Keepbackstraight(not

rounded) Keepweightinheels(canyou

liftyourtoes?) Keepfocusstraightahead

3. Swingbelltochestlevel(NOHIGHERthanchestlevel)

Form: Straightrelaxedarms.Your

armsonlyholdthebell.o ArmsDONOTliftthe

bell. Drivehipsforward.

o HipsdoALLthework.

Bellshouldbeinlinewithyourarmsandwrist.

o DONOTbendwrist4. Oncethebellisatchestlevel,reversethe

swingandthebellwillswingbetweenyourlegsandthenuptochestlevel

**Checkyourform:Twolines*** 1.Head,upperbody,andlegs

2.Armsandkettlebell

Step1 Step2

Step3

Step4

Step2

SumoDeadlift:

1. Startbycenteringthebellontheloorbetweenyourfeet.

Stance: Feetslightlywiderthanshoulderwidth Feetturnedoutandkneesslightlybent

2. Bend(atthehips)forwardandgrabthebellwithbothhands

Form: Keepbackstraight(notrounded) Keepweightinheels(canyourliftyour

toes?) Keepkneesoverankles(feetturnedoutso

kneesarefacingthesamedirectionthefeetarepointing)

Keepfocusstraightahead3. Straightenyourkneesandhipsandpickupthebell.

Form: Armsarestraightandloose LegsdoALLthelifting

4.Repeatfromstep2Step1

Step2 Step3

KettlebellClean:1.Startbystandingoverthebell. (seestep1photoofSwingexercise) Stance:

Feetshoulderwidthapart Squeezeshoulderbladestogether.Openchest.

2. Squat(sitback,similartosittinginachair)andgrabthebellwithonearmandswingthebellbackbetweenyourlegs.

Form: Keepbothshoulderssquare.DONOT

droponeshoulderwhenyoupickupthebell.

Keepbackstraight(notrounded) Keepweightinheels(canyouliftyour

toes?) Keepfocusstraightahead

3. Swingbelltochestlevel(NOHIGHERthanchestlevel)andpullbelltowardsyourbody(Shoulderheight)

Form: Keeparmsloose

o Armsdonotliftthebell Drivehipsforward

o HipsdoALLthework DONOTbendyourwrist Thebellshouldrollovertheforearm.DO

NOTletthebellcrashintoyourforearm.4. Thebell,elbow,andtorsoarealigned.

Form: Keepbothshoulderssquareandpressed

down.DONOTliftshouldersuptowardears. Squeezearmpit Tricepistouchingribcage Thebellispositionedbetweenforearmand

bicep Keepabstightandexhale(oncebellisposi

tionedonthearm)***DONOTBENDYOURWRISTS***

5.Reversethecleanandbellisbyyourside6.RepeatfromStep3**Controlthebellwhenyoupulltheittowardsyourbody.

**DONOTletthebellhitthe chest.

Step2 Step2

Step3 Step4

Step3&Step4 Step5

KettlebellPress:1.Cleanthekettlebelltoshoulder (seestep1photoofSwingexercise)

****SameformasdescribedinKettlebellClean****2. Holdbellatshoulderforafewseconds

Keepshoulderspresseddown(donotlifttowardears)

Dothistodiminishthemomentumproducedbytheclean.

Keepfocusstraightahead DONOTbendyourwrist

3. PressbellupForm:

Thinkofpushingyourselfawayfromthebellinsteadofpressingthebellup

Keepkneeslocked Griptheloorwithyourtoes Contractthighmusclestoliftkneecaps DONOTletlowerbackarch

o Squeezemidsectionandglutes Asyoupressthebell,squeezefreehandina

istorsqueezeasmallballinyourhand***Especiallywhenyourarmisfullyextendedaboveyourhead

Holdthebelloveryourhead,motionless,forafewseconds

4. Bringthebellbacktostartingposition(atshoulderheight)

5. RepeatfromStep3

Step2

Step3

Step3

Step4

FrontSquatwithKettlbell:1. Standwithfeetshoulderwidthapartholdingthekettlebellwithtwo

hands(bythehornsorthebell)andsqueezeshoulderbladestogethero Feetareparalleltooneanother

2. Squat(sitback,similartosittinginachair)whileholdingthebellinfrontofyouForm:

o Keepbackstraight(notrounded)o Keepweightinheels(canyouliftyourtoes?)o Hamstringsshouldbeparallelwiththelooro Keepfocusstraightaheado DONOTletkneesbowin(rollontoyourarch)needFLAT

FEETandkeepkneesoverankle3. Oncehamstringsareparallelwithloor,pressheelsintotheloorand

straightenlegsandreturntostandingpositionandrepeatfromtheirststep

Step1 Step2

AdvancedWorkout

Step1 Step2

Step2 Step3

Step3

SWING:1. Startbyplacingbellontheloorandstanding

afootbehindthebell. Stance:

Feetslightlywiderthanshoulder width

Squeezeshoulderbladestogether.Openchest.

2.Squat(sitback,similarsittinginachair)andgrabbellwithONEhandandswingbellbackbetweenlegs.

Form:Keepbackstraight(notrounded) Keepweightinheels(canyoulift

yourtoes?)Keepfocusstraightahead

3.Swingbelltochestlevel(NOHIGHERthanchestlevel)

Form: Straightrelaxedarm.Yourarmonly

holdsthebell.ArmDOESNOTliftthebell.

Drivehipsforward.HipsdoALLthework.

Bellshouldbeinlinewithyouarmandwrist.

DONOTbendwrist4. Oncethebellisatchestlevel,reversethemovementandbellwillswingbetweenlegs(step2).Repeatfromstep2***Checkyourform:Twolines***1.Head,upperbody,andlegs2.Armsandkettlebell

Step1

Step2 Step3

SumoDeadlift:**UseheavierbellORusewith2bells**1. Startbycenteringthebellontheloor

betweenyourfeet.Stance:

Feetslightlywiderthanshoul-derwidth

Feetturnedoutandkneesslightlybent

2. Bend(atthehips)forwardandgrabthe

bellwithbothhandsForm:

Keepbackstraight(notround-ed)

Keepweightinheels(canyourliftyourtoes?)

Keepkneesoverankles(feetturnedoutsokneesarefacingthesamedirectionthefeetarepointing)

Keepfocusstraightahead3. Straightenyourkneesandhipsandpick

upthebell.Form:

Armsarestraightandloose LegsdoALLthelifting

4.Keepbellinhandsandrepeat

Step1A Step1B

Step1C Step1D

Step1E Step2 Step4 Step5

1. Repeatstepsandformfortheclean**ControlthebellwhenyoupulltheittowardsyourbodyDONOTletthebellhitthechest.**2.Standing(withbellatshoulder)pressthebell

aboveyourheadForm: Thinkofpushingyourselfawayfromthe

bellinsteadofpressingthebellup Keepkneeslocked Griptheloorwithyourtoes Contractthighmusclestoliftkneecaps DONOTletlowerbackarch

o Squeezemidsectionandglutes Asyoupressthebell,squeezefreehand

inaistorsqueezeasmallballinyourhand

Especiallywhenyourarmisfullyex-tendedaboveyourhead

Holdthebelloveryourhead,motionless,forafewseconds

3. Reversethepressandreturnthebellbacktoshoul-der

4. Thenstraightentheelbowtoplacethebelldownbyyoursidewithastraightarm.

5. Repeatfromstep1B.

CleanandPress:

Step1

Step3

Step4A

Step4B Step4C

Step2

**Useheavierbell** 1.Standwithfeetshoulderwidthapartholding

thekettlebellwithtwohands(bythehornsorthebell)andsqueezeshoulderbladestogethero Feetareparalleltooneanother

2.Squat(sitback,similartosittinginachair)whileholdingthebellinfrontofyouForm:o Keepbackstraight(notrounded)o Keepweightinheels(canyouliftyour

toes?)o Hamstringsshouldbeparallelwiththe

looro Keepfocusstraightaheado DONOTletkneesbowin(rollontoyour

arch)needFLATFEETandkeepkneesoverankle

3.Oncehamstringsareparallelwithloor,setthebellontheloor

4.PerformasquatthrustFormA.Placehandsoneachsideofbellandjump

feetbacktogetherinaplankpositionKeepspinestraight.DONOTlethipsdrop.

B.JumpfeetbackintosquatpositionSitbackKeepweightinheelsFocusstraightahead

C.GrabbellwithbothhandsandstandupDrivehipsforwardKeeparmsstraight

5.Repeatfromstep2

FrontSquatwithPlank:

WorksCited

Martone,Jeff.KettlebellInstructorCertiicationLevel1.LenoirCity:Tactical Athlete,2008.Print.Pavel.Enterthekettlebell!StrengthSecretoftheSovietSuperman.St.Paul: DragonDoor,2006.Print.Thompson,WalterR.,etal.ACSMsGuidelinesforExerciseTestingandPrescrip tion.Philadephia,2010. Print.

Kettlebell workout-BeginnerKettlebell Workout - Advanced