Kettlebell pdf download

Also available on Amazon in Kindle. Join our Caveman Inner Circle and get the program included for free, you can use this workout as your staple workout each week with the additional new workout we publish to mix up your kettlebell training.

You get access to several coaches and are able to ask questions about the program, your progress, form check, and the new workouts we post each week. Join today and enjoy the best kettlebell workouts available. The row is also considered a compound exercise as it works multiple muscle groups at the same time, but I personally would put it low on the list of compound qualities, however, there is a clear reason I included this in the program and that is to work those areas often neglected in kettlebell training.

The focus of the jerk is the quadriceps, gluteus maximus, biceps femoris long head , semitendinosus, semimembranosus, adductor magnus, triceps brachii, anconeus, deltoid, serratus anterior, coracobrachialis, and biceps brachii. The kettlebell jerk is a push press and then dip under with elbow fully extended and the arm positioned overhead.

Another way to describe this is a double-dip, the first one is to launch the weight up, the second one is to come under, and then you stand up. The jerk is an advanced movement. Proper racking is important for a good jerk, download the free racking PDF here. A jerk requires a clean, a clean requires a good insert and grip, download the free kettlebell grips PDF here.

You lunge forward and take a step back to create the position to row from. About Latest Posts. Murshid Akram. I'm Murshid Akram, a certified personal trainer, researcher, fitness blogger, and the founder of TheFitnessPhantom.

I've been writing health and fitness blogs since February Happily, my articles have already helped so many people. Latest posts by Murshid Akram see all. Kettlebell Front Squat. Kettlebell Forward Lunge. Kettlebell Knee Press-up. Kettlebell Two Arm Military Press. Kettlebell Deadlift. Kettlebell Side Bends. Shop Visit the online shop How to begin kettlebell training? A safe progression. How High Should You Swing?

Rated 5. Downloads 27 posts. The dead clean tutorial to end all tutorials. View Post. Share 4. Share This unilateral strength workout with a heavy kettlebell focusses on the upper body, it leaves no muscle unworked! Hits all the deltoids, obliques, chest, and back muscles. The workout…. Share 0.