And there is probably no greater signal that kettlebells have achieved mass appeal than the publication of a Dummies book on the subject!
Table of Contents
Part 1: Gearing Up for a Kettlebell Workout
Chapter 1: Shaping Up with Kettlebells
(Overview of kettlebells and the workout, who I am, where kettlebell training comes from, comparison to other weight training programs- how it is different)
Understanding What Kettlebells Are and How to Use Them
Comparing Kettlebells to Other Workouts
Selecting Your Kettlebell and Gathering Other Gear
Getting a Grip on Proper Spine and Hip Alignment
Breathing Correctly, Warming Up, Cooling Down, and Taking Care of Yourself
Starting with Basic Exercises
Swings
The Turkish get-up
The front squat, the clean, and the military press
Moving to Advanced Exercises
Moves for strength, flexibility, and mobility
Moves for your core
Five ultimate moves
Kettlebells for Special Circumstances
Young adults and seniors
Pregnancy
Athletes
Recovering from injury or major weight loss
Chapter 2: A Primer on Kettlebells: What They Are and How You Use Them
(The essential things about kettlebells, what they are, how/why they work, safety considerations)
Getting to Know Kettlebells
What the heck are kettlebells?
How do kettlebells work?
Who uses kettlebells?
Body Beautiful and Strong: The Benefits of Kettlebell Training
It's an all-in-one cardio and strength workout
It uses all your muscles
It's versatile
Less (equipment) really is more
It's quick: Longer workouts don't mean better results
A Few Important Safety Considerations
Safely handling the weight of a kettlebell
Watching out for muscle strain
Understanding space requirements
Checking out safe flooring surfaces
Knowing what to wear for maximum movement and comfort
To chalk (your hands) or not to chalk?
Chapter 3: Picking the Right Kettlebell for You and Setting Up Your Home Gym
(Describes basic flexibility and strength tests to guide readers to pick the right size kettlebell for a successful workout. Discusses important features to look for when buying a bell, lists most common places to buy kettlebells)
Testing Your Flexibility and Strength to Determine the Right Kettlebell Weight
Basic squat test
Overhead squat test
Hip flexibility test
Overhead press test
Considering a Few Other Important Kettlebell Traits
Two hands or one? Handle size matters
Coated or cast iron?
Thinking about Quantity, Quality, and Cost
How many kettlebells should you get?
What is included with each bell?
How much should you pay?
Knowing Where to Purchase Your Bell
Retail locations (including sporting goods stores)
Online
Other Equipment Options to Consider for Your Home Gym
Stopwatch
Mat
Medicine ball
Stability ball or BOSU
Stretch band
Reference material
Taking Them Bells on the Road
Taking your kettlebell to your gym
Outdoor kettlebell workout options
Traveling with your kettlebell
Chapter 4: Moves for Success: Spine and Hip Essentials
(Hip and spine basics with illustrations describing proper alignment for all kettlebell exercises)
Understanding the Importance of the Spine and the Hips in a Kettlebell Workout
Getting a Grip on Neutral Spine
The anatomy of the spine
Sitting back for injury prevention and maximum results
Using the box squat to learn to sit back and achieve neutral spine
Using the wall squat to learn to sit back and achieve neutral spine
Differences between a rounded back and a flat back
Proper head positioning for neutral spine
It's All in the Hips
The anatomy of the hips
Hip snap basics
The perfect hip snap stance
Grounding yourself for a strong hip snap
Sitting back and generating force from the ground up
Using the hips to move the kettlebell
Chapter 5: Breathing Right, Warming Up, Cooling Down, and Taking Care
(How and why to breathe right for effective kettlebell practice and warm up and cool down options)
Breathing Properly
Anatomy of a breath
Knowing when to inhale and exhale
Understanding tension and relaxation
Tightening your virtual belt
Warm Up Options
Dynamic stretches
Static stretches
Z Health and FMS options
Cool Down Options
Static stretches
Band stretches
Foam roller stretches
Z Health options
Knowing When You've Overdone It
Distinguishing muscle soreness from pain
Troubleshooting and solutions
Solutions for shoulder soreness
Solutions for tightness in your back
Solutions for sore thighs and glutes
Modifying your program for success
Using lighter weight
Doing fewer sets and reps
Alternating days for adequate rest
Part 2: Beginning with Basic Kettlebell Moves
Chapter 6: Swinging Your Way to a Lean and Toned Physique
(Describes the swing, explains how to do it and offers form correction for most common errors)
Starting in the Right Position and Practicing the Swing Move
Settling into the right start position
The practice swing without the kettlebell
The practice dead lift with the kettlebell
Ready, Set, Swing!
The two-arm swing
The one-arm swing
The DARC or alternating swing
Easy Solutions for Bad Swing Form
Eliminating back pain with face-the-wall squats
Getting your hips to do the work with the towel swing
Combating knee pain with box squats
Chapter 7: Turkish Delight: Tackling the Turkish Get-Up
(Describes the TGU, explains how to do it and offers form correction for common errors)
The Turkish Get-Up: Gaining Shoulder Mobility and Core Strength
Settling into the Right Start Position
Variations of the Turkish Get-Up
Without the kettlebell first
The half Turkish get-up
The full Turkish Get-up
Correcting Your Form during the Turkish Get-Up
Connecting the shoulder to the lat
Keeping the elbow locked
Alternatives for those with limitations
Chapter 8: More Essential Exercises: The Front Squat, the Clean, and the Military Press
(Describes the clean, military press and front squat, how to do them and offers form correction on most common errors)
Getting Strong, Sexy Legs and Glutes with the Front Squat
Settling into the right start position
Variations of the front squat
The elevated heel squat
The box squat
The band squat
The rock bottom
Culprits for bad form and solutions
Using hips first then knees
Avoiding knee pain
Trying a band exercise to perfect your form
Bringing the Bell to the Rack: The Clean
Settling into the right start position
Variations of the clean
The rack position basics
The beginner clean
Face the wall clean
Alternating clean
Solving problems with your clean form
Getting rid of wrist banging
Avoiding too large an arc
Curing yourself of curling the kettlebell
Strengthening and Sculpting Your Arms with the Military Press
Settling into the right start position
Doing the military press step by step
Fixing bad press form
Keeping the shoulder in the lat muscle
Locking out the elbow
Chapter 9: Beginner Kettlebell Workouts to Lose the Jiggle, Build Strength, and Burn Fat
(Puts together all basic exercises into workouts. Options for those that want to lose fat, gain strength or have a cardio intense workout)
Beginner Workout 1: From Flab to Fab
A little too much cushion: Swing sequence for a tight rear
Losing your belly is as easy as clean, squat, press
Adding the Turkish get-up for a balanced fat blast
Beginner Workout 2: Power and Size
Gaining power and putting on muscle with presses
Don't forget your lower half: The Turkish get-up
Beginner Workout 3: Cardio Burn
Swing ladders for a cardio blast
Squats, lunges, and presses for a high-octane burn
Part 3: Mastering Advanced Kettlebell Moves
Chapter 10: Kettlebell Exercises to Help You Gain Strength, Flexibility, and Mobility
(Describes how to do kettlebell exercises that focus on strength, stability and flexibility/mobility)
The Windmill (numbered steps)
High Pull (numbered steps)
Renegade Row (1 bell) (numbered steps)
Single Leg Deadlift (numbered steps)
Deck Squat (numbered steps)
Chapter 11: Whittling and Strengthening Your Middle: Core Exercises
(Describes core exercises and how and why to do them)
Getting in Touch with Your Core Power
What is your core?
Why work your core?
Hot Potato (numbered steps)
Russian Twist (numbered steps)
Punch Up Sit Up (numbered steps)
Renegade Row (2 bells) (numbered steps)
Chapter 12: The Five Ultimate Kettlebell Exercises to Master
(Kettlebell exercises for those that want to take their training to the next level. Describes exercises, explains how to do them and offers tips for common errors.)
The Snatch (numbered steps)
Seated Press (numbered steps)
The Clean and Jerk (numbered steps)
The Split Jerk (numbered steps)
Tabata Protocol Swings
What is Tabata protocol?
The science behind Tabata
Doing a Tabata protocol swing
Chapter 13: Advanced Kettlebell Workouts to Take Your Training to the Next Level
(Puts together the more intermediate kettlebell exercises into workouts. Options for those who want to burn fat, build strength or get a cardio intense workout. Also offers new kettlebell combinations for variety)
Advanced Workout 1: Flab to Fab
Lose the underarm jiggle: Snatching for time
Butt be gone: Three lower body musts
Front squat
Deck squat
Split jerk
No more back fat: Rowing for sleekness
Advanced Workout 2: Power and Size
The clean and press for power and size
Squats and single leg dead lifts for titanium quads and glutes
Advanced Workout 3: Cardio Burn
Don't put that kettlebell down!
Tabata Protocol workout
Great Kettlebell Combinations to Try
Hot potato, Russian twist combo
Clean, squat, press combo
Single leg dead lift, row combo
Turkish get-up, windmill combo
Deck, squat, snatch combo
Manmaker
Womanmaker
Part 4: Using Kettlebells in Special Situations
Chapter 14: Addressing the Fitness Needs of Young Adults and Seniors
Before You Do Anything: Getting Your Doctor's Clearance
Helping Young Adults Get Fit
Kids' special needs
Exercises
Two-arm swing
Clean and press
Front squat
Adjusting Kettlebell Workouts for Seniors
Seniors' special needs
Exercises
Two-arm swing
Clean and press
Low windmill
Chapter 15: Staying Fit during Your Pregnancy
(Who should use kettlebells during pregnancy, how to modify program for pregnancy and how to use kettlebells to get back in shape after baby,)
Considering Prenatal Kettlebells
Before you do anything else: Getting your doctor's clearance
Who should use kettlebells during pregnancy
How kettlebells will help your pregnancy
Analyzing your activity level before your pregnancy
What size kettlebell should you use?
Nutrition considerations
Strength, Rattle, and Core: Working Out During Your Pregnancy
Frequency and duration of kettlebell workouts
Kettlebell exercise modifications for pregnant women
Staying away from dynamic kettlebell exercises for now
Clean and press on a stability ball or chair
Keeping your balance with a chair or doorway
Single leg dead lift
One-arm row
Reverse lunges
Squats to prepare you for labor (variations to try)
Chair squat
Box squat
Deep squat
Core exercises to keep your abs strong for the big push
Plank variations
Using your knees to support you
Alternating between knees and full plank
Supported back crunches
Modified mountain climber
Additional kettlebell exercises to keep you strong
Suitcase dead lift
Sumo dead lift
Side lunges
Side lunge with lift
Squat with lift
Postnatal Kettlebells
Sticking with kettlebells for the ultimate hard post-baby body
When to start working out again (with your doctor's permission)
Three best kettlebell exercises to re-strengthen pelvic floor muscles
Two-arm swing
Clean and press
Punch-up sit-up
From mommy to hottie: Kettlebell workouts for busy moms
Take it to the park: Stroller-based kettlebell workout
Baby bells: Kettlebell exercises to do with your baby as resistance
Chapter 16: Kettlebell Training for Athletes
(Kettlebell exercises specifically for athletes and weekend warriors)
Kettlebells for High School, College, and Professional Athletes
Incorporating kettlebells into your training regimen
Three essential exercises and other program considerations
Two-arm swing
Clean, squat, press
Renegade row
Other considerations
Recreational Athletes: Building Blocks for Your Sport
Transferring kettlebell training to your sport
Three essential exercises you must do
Two-arm swing
Snatch ladder
Manmaker/womanmaker
Kettlebells for Weekend Warriors
Getting the most bang for your buck
Three essential exercises you must do
Clean, squat, press combo
High pull snatch combo
Single leg deadlift row combo
Chapter 17: Rehabbing with Kettlebells or Supporting Substantial Weight Loss
(Why and how to use kettlebells for rehabbing from injury or for losing a lot of weight)
Using Kettlebells to Feel Good Again
Before you do anything else: Getting your doctor's clearance
Three most common areas of injury and how kettlebells can help
Shoulder injuries
Back problems
Knee injuries
Three best rehab exercises
Light swings
Turkish get-up
Band squats
Exercises to avoid
Deep squats
Heavy presses
Snatches
Supporting Substantial Weight Loss with Kettlebells
Before you do anything else: Getting your doctor's clearance
Let's sizzle the fat!
Necessary modifications for success
Towel swing
Half Turkish get-up
Box squat
Exercises to avoid
High swings
Full Turkish get-up
Deep squats
Part 5: The Part of Tens
Chapter 18: Ten Ways to Set and Meet Your Kettlebell Fitness Goals
Chapter 19: Nearly Ten Guidelines for Finding and Working Out with a Certified Trainer
Appendix: Resources
