Performance Tips
• Push the kettlebells off of your upper body.
• Do not squat down too far.
• Breathe in as your lower the weights and breathe out as you push press the kettlebells overhead.
• Look straight ahead at all times.
• Flex your stomach and butt as you lower the kettlebell to brace for the kettlebells.
One-arm Kettlebell Jerk
Exercise Description
Clean a kettlebell to your shoulder. Squat down a few inches and reverse the motion rapidly. Immediately after the initial push, squat down again and get under the kettlebell. Once the kettlebell is locked out, stand upright to complete the exercise.
Performance Tips
• Push the kettlebell off of your upper body.
• Do not squat down too far.
• Breathe in as your lower the weight and breathe out as you jerk the kettlebell overhead.
• Look straight ahead at all times.
• Flex your stomach and butt as you lower the kettlebell to brace for the kettlebell.
Two-arm Kettlebell Jerk
Exercise Description
Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Performance Tips
• Push the kettlebells off of your upper body.
• Do not squat down too far.
• Breathe in as your lower the weight and breathe out as you jerk the kettlebells overhead.
• Look straight ahead at all times.
• Flex your stomach and butt as you lower the kettlebells to brace for the kettlebells.
One-arm Kettlebell Snatch
Exercise Description
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. As the kettlebell rises to your shoulder open your hand and punch through straight overhead.
Performance Tips
• Breathe in as you take the weight overhead and breathe out as the kettlebell swings between your legs.
• Punch through at the top forcefully to lock out the kettlebell overhead.
• At the starting position, crush grip the kettlebell. As you raise it past your chest open you hand and get your hand around the kettlebell rather than letting the kettlebell flip over your hand and crush your forearm.
One-Arm Kettlebell Swing
Exercise Description
Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set.
Performance Tips
• Breathe out at you swing the kettlebell out and breathe in as the kettlebell swings between your legs.
• Contract your midsection and glutes at the top of the exercise and as the kettlebell swings between your legs for added stability.
• Look straight ahead at all times.
Double Kettlebell Swings
Exercise Description
Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat.
Performance Tips
• Breathe out at you swing the kettlebells to chest level and in as the kettlebells swing between your legs.
• Contract your midsection and glutes at the top of the exercise and as the kettlebells swing between your legs for added stability.
• Look straight ahead at all times.
Section II: Kettlebell Exercise Programs
EDT/Kettlebell Program for Size and Strength
This is a workout program that requires four workouts per week. Each workout takes forty-five minutes to an hour. If you are taking longer than an hour, then you are doing something wrong. With EDT, the goal is to do as many reps of each exercise in each "Personal Record Zone" (PR Zone). Pick exercises and kettlebells that you can handle for at least six to ten repetitions. Start each PR zone by doing three to five repetitions for each exercise. As fatigue builds, lower the reps to one to two and take longer breaks between each set. At the end of each PR Zone record the total number of repetitions that you achieved for each exercise. For example, if you did a total of forty repetitions on military presses, your goal at the next workout is to do a minimum of forty-one repetitions. As long as you are doing more repetitions, you will get bigger and stronger.
EDT Program Option One:
Monday and Friday: Upper Body
PR Zone 1 (20 Minutes)
PR Zone 2 (15 Minutes)
Wednesday and Sunday: Lower Body
PR Zone 1 (Twenty Minutes)