Kettlebell Bootcamp

Kettlebell is one of the exercises that most people regard as cool and interesting. If you have not seen a kettlebell before, you may be curious how it looks like. Well, it’s pretty straightforward. It is a black cannonball with a handle that is cast of iron. While there are so many other workout tools that you can employ to achieve your health goals, kettlebell training has many unique health benefits if you choose to incorporate it into your workout routine.

TABLE OF CONTENTS
Introduction ………………………………………………………………… 5
Chapter 1: How To Choose A Kettlebell …………………………….. 9
Chapter 2: The Benefits of Kettlebell Training …………………..13
1. Achieve Better Form ……………………………………………………………. 14
2. Improves Core Strength……………………………………………………….. 15
3. Boost Athleticism………………………………………………………………… 16
4. Easy Portability…………………………………………………………………… 17
5. Lowers Body Fats…………………………………………………………………18
6. Improves Posture………………………………………………………………… 19
7. Inexpensive ……………………………………………………………………….. 20
8. Gaining Strength Without Bulk ……………………………………………..21
9. Comfortable To Use ……………………………………………………………..21
10. Quick Workout………………………………………………………………….22
Chapter 3: Common Kettlebell Mistakes…………………………. 24
Mistake 1: Opting For A Heavier Weight ………………………………………25
Mistake 2: Generating Force By Using The Upper Part Of The Body. 26
Mistake 3: Swinging The kettlebell Too Fast ……………………………….. 26
Mistake 4: Focusing On Quantity ………………………………………………..27
Mistake 5: Putting On The Wrong Running Shoes ……………………….. 28
………………………………………………………………………………………………. 28
Chapter 4: Remedies To Common Mistakes During Kettlebell
Exercises……………………………………………………………………..31
Chapter 5: Ways To Use Kettlebells………………………………… 36
1. Warm-ups …………………………………………………………………………..36
2. Doing Full Body Workouts…………………………………………………….37
3. Set A Circuit………………………………………………………………………. 38
Chapter 6: Kettlebell Workouts for Beginners ………………….40
1. Kettlebell Swing …………………………………………………………………..41
2. Turkish Get Up…………………………………………………………………….43
3. Kettlebell Windmill…………………………………………………………….. 46
4. Single Leg Deadlift……………………………………………………………….47
5. Kettlebell Goblet Squat ……………………………………………………….. 48
6. One-arm Overhead Press…………………………………………………….. 48
7. Kettlebell Deadlift………………………………………………………………. 50
8. Kettlebell One-arm Row ……………………………………………………… 50
9. Kettlebell Goblet Half Get Up ……………………………………………….. 51
10. Kettlebell Halo ………………………………………………………………….52
11. Kettlebell Clean…………………………………………………………………53
12. Kettlebell Pistol Squat………………………………………………………..55
13. Kettlebell Jerk…………………………………………………………………..56
Chapter 7: Beginners, Intermediate and Advanced level
Kettlebell Workout Plan ……………………………………………….60
Beginner Level Kettlebell Workouts …………………………………………….61
Intermediate Level Kettlebell Workouts ……………………………………… 62
Advanced Level Kettlebell Workouts ………………………………………….. 64
Chapter 8: Tips And Tricks To Use When Performing
Kettlebell Workouts…………………………………………………….. 67
Tips You Need To Perform The Kettlebell Swing…………………………67
Tips On How To Perfect The Single Leg Deadlift……………………….. 68
Conclusion…………………………………………………………………. 69