Kettlebell Beginner Level 1 Ebook

(c) C[ Swaby all rlghLs reserved www.c[skeLLlebells.
com

keLLlebell lor 8eglnners: Level 1
ConLenLs
lnLroducLlon
All keLLlebells Are !"# CreaLed Lqual

SecLlon 1
1he Swlng (and varlaLlons)
1he Clean
1he Clean & ress
SnaLch
SquaL (and varlaLlons)
1he '1urklsh, CeL up (1.C.u)
SecLlon 2
1he ArL of Lxerclse rogrammlng
1:1 Sesslons
SLrucLurlng Croup Sesslons
C!S keLLlebell Courses SysLem
useful 8esources
(c) C[ Swaby all rlghLs reserved www.c[skeLLlebells.com

lnLroducLlon

1he keLLlebell lor 8eglnners ebook and Lhe keLLlebell Level 1 Workshop acLs as a brllllanL
lnLroducLlon Lo worklng ouL wlLh keLLlebells, whaL keLLlebells are, and how Lo use Lhem.
When used correcLly keLLlebells are a fanLasLlc Lool for rapld resulLs when comblned wlLh
approprlaLe nuLrlLlon and recovery. 1hey are versaLlle, challenglng and fun.
8y Lhe end of Lhls ebook, as a ersonal 1ralner, llLness lnsLrucLor or flLness enLhuslasL you
wlll have a solld undersLandlng of how Lo perform Lhe baslc keLLlebell exerclses. ?ou wlll
also be fully equlpped how Lo lmplemenL Lhem lnLo your own Lralnlng, as well as any cllenLs
, plus Lhe maln coachlng polnLs Lo conslder. 1he keLLlebell 8eglnner ebook has several hlgh
level ob[ecLlves, sLaLed below.

Lbook Cb[ecLlves
undersLand correcL keLLlebell llfLlng mechanlcs
1o be able Lo execuLe safely and correcLly 9 8aslc keLLlebell LlfLs
1o undersLand and be able Lo use keLLlebell exerclse programmlng.
Pow your nuLrlLlon lmpacLs your Lralnlng.
Pow Lo keep your keLLlebell Lralnlng exclLlng and fun.


WhaL 1hls ebook lS !"#
1hls Workshop wlll !"# make you a keLLlebell experL. lL !"## glve you a solld foundaLlon ln
Lhe baslc llfLs on whlch Lo bulld.
Any ebook LhaL says lL wlll make you an LxL81 ln An?1PlnC relaLed Lo physlcal Lralnlng ls
Laklng you for a fool , or a rlde (and probably boLh).
Make no mlsLake, dedlcaLed, dellberaLe, correcL pracLlce wlll make you an experL, and Lhls
Lakes Llme. ApparenLly 10,000 hours ls whaL's requlred. lf you don'L wanL Lo become an
$%&$'(, buL [usL )*+, good aL keLLlebell llfLlng, C!S keLLlebells Lhoroughly recommends
LhaL you [oln us on our workshops. Slmply go Lo our webslLe for deLalls
www.c[skeLLlebells.com

All keLLlebells are !"# CreaLed Lqual

1here are varlous keLLlebells avallable on Lhe markeL, whlch
vary drasLlcally ln quallLy and
funcLlonal use. A keLLlebell ls [usL a keLLlebell rlghL? no, lLs
noL. Cenerally keLLlebells are spllL lnLo Lwo camps. SLeel /
CompeLlLlon" keLLlebells, and CasL lron keLLlebells. 1he CasL
lron Lype ofLen come dlpped ln vlnyl, or are lacquer coaLed.


1he real lssue ls noL so much wheLher you use SLeel or lron, buL Lhe dlmenslons for Lhe
keLLlebell, and wheLher Lhey are acLually safe for llfLlng, or llkely Lo cause ln[ury.

ln Lhe plcLure on Lhe prevlous page are examples of varlous keLLebells avallable on Lhe
markeL. ln our oplnlon Lhe grey keLLlebells on Lhe lefL are an example of a keLLlebell you
!"#$%& avold. Why? 8ecause lL ls noL an ergonomlcally sound deslgn. 1he elllpLlcal handle
and Lhe space beLween Lhe body of Lhe keLLlebell and Lhe handle does noL glve enough
clearance for Lhe hand Lo flL Lhrough lL. 1hls means LhaL Lhe keLLlebell slLs on Lhe wrlsL [olnL
raLher Lhan on Lhe forearm durlng exerclses, 'whlch can poLenLlally lead Lo [olnL, Lendon and
muscle ln[urles' and poor quallLy, lnefflclenL keLLlebell Lechnlque.

We suggesL ro Crade CompeLlLlon keLLlebells. 1he dlmenslons are made Lo lnLernaLlonal
unlon of keLLlebell LlfLlng (lukL) sLandards, Lhese are whaL Lhe professlonals use ln Lhe
sporL, whlch means Lhey have been researched and LesLed Lhoroughly. CasL lron ls equally
as good of you selecL a keLLlebell LhaL has sufflclenL clearance beLween Lhe handle and Lhe
body of Lhe keLLlebell. Also, be aware of Lhe Lype of coaLlng a keLLeblell may have on Lhe
handle and slze of handle, as Lhls can affecL your grlp or lead Lo bllsLers, grazes eLc.
ln Lhe uk, you can flnd hlgh quallLy SLeel or CasL lron keLLlebells from C!SkeLLlebells.com (or
leL us know whaL you wanL and we'll geL back Lo you wlLh a quoLe). AlLernaLlvely check ouL
www.wolversons-flLness.co.uk


"#$%&'( )(#

#%& '()*+& ,-./&/ 0&11+&*&++ 234.5
1he feel ls of a smooLh, conLlnuous, flowlng movemenL - llke a pendulum.

1he Swlng ls a balllsLlc llfL, and Lhe cornersLone exerclse ln keLLlebell Lralnlng. lL enables you
Lo learn Lhe key prlnclples of approprlaLe Lenslon and relaxaLlon uLlllsed ln many of Lhe
oLher llfLs.

1he Swlng Leaches your body Lo work as an lnLegraLed unlL so LhaL lL can execuLe dynamlc
movemenL paLLerns, raLher Lhan lsolaLed body parLs worklng lndependenLly.


6%-1 '(&7 41 3(89:

rlmarlly Lhe Swlng works Lhe group of muscles aL Lhe back of your legs known as your
hamsLrlngs, Lhe muscles aL Lhe fronL of your Lhlgh called Lhe quadrlceps. lL also works your
gluLeus muscles (aka your buLL), Lhe muscles of Lhe lnner Lhlgh, your back, shoulders and
forearm, plus your superflclal and deeper abdomlnal muscles.

#%& ;-4. <(-=%4.5 >(4.17

?our welghL should be predomlnanLly Lhrough heel Lo mld-fooL.

Lmphasls on uslng hlps ln boLh acceleraLlon and deceleraLlon of Lhe
keLLlebell

Lmphasls on momenLum and LoLal body lnvolvemenL raLher Lhan
lsolaLed movemenLs ()* +,-./ 0(/1 . 2345/ 3.(+*

8elax Lhe arms - allow elbow Lo bend sllghLly raLher Lhan pro[ecL
keLLlebell away from you

MalnLaln a consLanL dlsLance beLween chln and chesL Lo help ensure
correcL splnal allgnmenL

Lnsure you are malnLalnlng conLrol and sLablllLy ln your pelvls and lower
back paylng aLLenLlon Lo your breaLhlng paLLern.

lf you feel lL ln Lhe lower back you may [usL be experlenclng faLlgue of Lhe muscles, ln whlch
case senslble progresslon wlll lmprove local muscular endurance. AlLernaLlvely your
Lechnlque needs Lo be modlfled.

"# $%&'' ()$(*+ $++, #(*%-+* .*/#+$$&/)0' 012&3+4


#%& 0&11+&*&++ 24.5+& ?8@ 234.5
A smooLh, conLlnuous, flowlng movemenL. rlnclple ls Lhe same as Lhe uouble Pand Swlng.

6%-1 '(&7 41 3(89:

rlmarlly Lhe Slngle Arm Swlng works Lhe group of muscles aL Lhe back of your legs known as
your hamsLrlngs, Lhe muscles aL Lhe fronL of your Lhlgh called Lhe quadrlceps. lL also works
your gluLeus muscles (aka your buLL), Lhe muscles of Lhe lnner Lhlgh, plus your superflclal
and deeper abdomlnal muscles. As you are holdlng Lhe keLLlebell wlLh one arm, your back,
shoulders and forearm on Lhe slde of Lhe llfLlng arm are challenged more, wlLh Lhe opposlLe
slde flghLlng Lo sLablllse your body. lL also works your Lorso Lhrough a roLaLlonal movemenL.


#%& ;-4. <(-=%4.5 >(4.17

Allgn Lhe keLLlebell so Lhe handle ls verLlcal beLween your sLance. Crab
Lhe keLLlebell, uslng a flnger under Lhumb grlp

Lmphasls on uslng hlps ln boLh acceleraLlon and deceleraLlon of Lhe
keLLlebell

lsolaLed movemenLs ()* +,-./ .56 2345/ 3.(+*

8elax Lhe arms - allow elbow Lo bend sllghLly raLher Lhan pro[ecL
keLLlebell away from you

?our welghL should be predomlnanLly Lhrough heel Lo mld-fooL
MalnLaln a consLanL dlsLance beLween chln and chesL Lo help ensure
correcL splnal allgnmenL

Lnsure you are malnLalnlng conLrol and sLablllLy ln your pelvls and lower
back paylng aLLenLlon Lo your breaLhlng paLLern

lor ,?!' A #" A ,?!' 26B!C slmple change hands when keLLlebell ls
ln ;B'DEBC,# .



"# $%&'' ()$(*+ $++, #(*%-+* .*/#+$$&/)0' 012&3+4

#%& 0&11+&*&+++ <+&-.
1he feel ls slmllar as for Lhe slngle arm swlng, excepL Lhe keLLlebell ls drawn up Lhe body and
cradled ln Lhe Lrlangle of Lhe forearm and blcep, Lhls ls known as Lhe rack" poslLlon.


6%-1 '(&7 41 3(89:
As wlLh Lhe swlng Lhe clean hlLs Lhe quadrlceps, gluLes, hamsLrlngs, adducLors, back,
shoulders, superflclal and deep muscles of your abdomlnals, your forearms and blceps. 1he
clean develops sLrengLh endurance, coordlnaLlon, force producLlon and reducLlon, and Lhe
ablllLy Lo absorb lmpacL. When done for Llme lL esLabllshes conslderable cardlovascular
endurance.

#%& ;-4. <(-=%4.5 >(4.17

8evlew coachlng polnLs of Lhe slngle arm swlng

Lmphasls ls on uslng hlps Lo generaLe power

locus on efflclenL use of force

uL [usL enough helghL on Lhe keLLlebell, and allow a neuLral wrlsL
poslLlon Lo be malnLalned

lsolaLlon !"# %!&#' &()*

1ame Lhe arc of Lhe swlng phase, brlnglng keLLlebell up Lhe mldllne of
your body before wrapplng lL around forearm

8emember Lo absorb Lhe lmpacL of Lhe keLLlebell

?our WelghL should be predomlnanLly Lhrough mld-fooL Lo heel


"# $%&'' ()$(*+ $++, #(*%-+* .*/#+$$&/)0' 012&3+4

#%& <+&-. F >8&77
A large fluld exerclse wlLh no [arrlng experlenced aL elLher end of Lhe movemenL. Cnce you
have cleaned Lhe keLLlebell lnLo Lhe 8ack" oslLlon, slmple press Lhe keLLlbell overhead
ensurlng Lhe keLLlebell Lravels up your cenLre llne, your elbow ls locked ouL and faclng
forward.



#%& 2.-1=%
A large fluld exerclse wlLh no [arrlng experlenced aL elLher end of Lhe movemenL,

6%-1 '(&7 41 3(89:
1he SnaLch ls Lhe a full body exerclse. lL works your quadrlceps, hamsLrlngs, gluLeal's,
Lrlceps, blceps forearms, your core musclulaLure, muscles of Lhe shoulder glrdle. 8eneflLs
lnclude LoLal body coordlnaLlon, developlng exploslve power and endurance and grlp
sLrengLh. 1he SnaLch ls anoLher llfL LhaL ls used ln keLLlebell compeLlLlons.

#%& ;-4. <(-=%4.5 >(4.17

8evlew Lhe coachlng polnLs of Lhe slngle arm swlng

1he Lra[ecLory ls sllghLly dlfferenL Lo LhaL of Lhe swlng, Lhe keLLlebell ls
elevaLed overhead raLher Lhan pro[ecLed forward

Cn elevaLlon, ensure LhaL you punch Lhrough" Lhe keLLlebell handle or
leL lL corkscrew" around your hand Lo mlnlmlse lmpacL on forearm

Lnsure Lrunk conLrol ls malnLalned

1o prevenL wrlsL banglng ensure elbow ls allowed Lo bend before rapldly
exLendlng elbow Lo lock ouL overhead.

SufflclenL acceleraLlon and conLrol of deceleraLlon ls essenLlal.

keLLlebell slLs ln 'hlp of Lhe palm' when flxed ln overhead poslLlon (loose
grlp)

llexlblllLy permlLLlng, when keLLlebell ls overhead elbow should be
locked ouL and faclng forward !"# Lo Lhe Slde.
.


#%& 2G)-1
H-=9 >(714(.

D8(@ #%& I,(8.7J

C(*+&1 2G)-1

6%-1 '(&7 41 6(89:

1he squaL and Lhe varlaLlons work Lhe muscles of Lhe legs, your quadrlceps, hamsLrlngs,
adducLors, calves Lhe loL, plus Lhe musculaLure of Lhe Lrunk (fronL and back), noL Lo menLlon
your arms as you grlp Lhe keLLlebell and hold Lhe sLaLlc poslLlon.

#%& ;-4. <(-=%4.5 >(4.17

Lnsure LhaL you malnLaln correcL splnal allgnmenL l.e neuLral"
keep your welghL on your heels
ConLrol 1he keLLlebell aL all Llmes
?our knee should be Lracklng" Lhe Loes
MalnLaln an uprlghL posLure and a proud chesL"
keep your welghL over your base of supporL Lo ensure balance
SquaL only as far down as you can whlle malnLalnlng correcL form



"# $%&'' ()$(*+ $++, #(*%-+* .*/#+$$&/)0' 012&3+4
#%& #)8947% C&1 KL
A whole body mulLldlrecLlonal exerclse wlLh many varlaLlons posslble


6%-1 /(&7 41 3(89:

1hls mulLldlrecLlonal LoLal body exerclse predomlnanLly works your quadrlceps, your core,
Lrlceps and ls exLremely beneflclal for Lhe muscles of your shoulder glrdle. 1he 1urklsh geL
up ls usually performed as a low repeLlLlon, hlgh Lenslon llfL Lo develop LoLal body sLrengLh.

;-4. <(-=%4.5 >(4.17

Lnsure LhaL Lhe keLLlebell sLays over your base of supporL LhroughouL
Lhe movemenL

As a general rule keep eyes on Lhe keLLlebell

keep elbow fully exLended ln arm holdlng bell

When lnlLlaLlng llfL off lL ls essenLlal Lo slmulLaneously roLaLe Lowards
SupporLlng arm and drlve upwards Lhrough supporLlng leg

ln flnal phase of reLurnlng Lo floor use supporL arm Lo gulde yourself
down


"# $%&'' ()$(*+ $++, #(*%-+* .*/#+$$&/)0' 012&3+4


SecLlon 1wo
1he ArL Cf Lxerclse rogrammlng

"#$%&' ()*+),-- . /$0, $1 &,$-1 *2, 3,4%2%1, 5*6, 3$%&' 1*7$)3- '*8)
+*$& 9: M N8)=& E&&


uLLlng lL All 1ogeLher: ueslgnlng A CreaL WorkouL
uue Lo lLs unlque deslgn, Lhe keLLlebell has a speclflc purpose ln use, all Lhe resL ls [usL
wlndow dresslng. 1here are a selecLlon of fundamenLal llfLs, whlch consLlLuLe your 'MeaL
and Lwo veg' whlle Lhe oLhers, whlle useful, are your slde salad.
1he keLLlebell ls a fanLasLlc Lralnlng Lool, and you wlll reap Lhe besL resulLs when uslng lL as lL
was deslgned, for SLrengLh ower Lndurance (SL). ?our sLrengLh, muscle Lone and
cardlovascular flLness wlll drasLlcally lmprove Lo -./0$,$ levels, wlLh dellberaLe conslsLenL
pracLlce, and +-'$ lmporLanLly, correcL nuLrlLlon. 1he key ls Lo undersLand 1-! Lo puL
effecLlve sesslons LogeLher. 8uL flrsL Lo do LhaL we musL know !13 we are dolng lL. So leL's
delve a llLLle lnLo your body's energy sysLems. Pave a look aL Lhe Lnergy SysLem" Llme llne
dlagram below. lL was Laken from Lhe Cym !ones llrsL degree lnsLrucLor manual
(www.gym[ones.com).

Max lorce Max Lconomy
218&.51%O >(3&8 218&.51%O>(3&8O P./)8-.=& P./)8-.=& Q RS K+18-

keeplng lL real, real slmple, your body can only produce a large amounL of force for
relaLlvely shorL perlods of Llme, Lhls ls your anaeroblc sysLem, of whlch Lhere are Lhree maln
paLhways, A1 sysLem, A1-C sysLem, and Clycolosls (Lhe breakdown of CarbohydraLes
lnLo energy) 1hen, lf lL needs Lo keep golng lL wlll work aL a reduced level of force ouLpuL,
Lhen reduce Lhe force producLlon furLher lf lL sLlll needs Lo keep golng and wlll uLlllse oxygen
Lo furLher produce energy from carbohydraLes, faLs and someLlmes even proLeln . ?our
anaeroblc sysLems have enough ln Lhe Lank Lo perform workouL puL for up Lo approxlmaLely
3 mlnuLes comblned, dependlng on whlch shorL Lerm sysLem ls uLlllsed. 1hen your aeroblc
sysLem sLarLs klcklng ln. 1hlnk of lL as a conLlnuum. 1hey don'L necessarlly work
lndependenLly of each oLher, buL are lnLerLwlned, and aL any one polnL, one energy sysLem
becomes more domlnanL Lhan Lhe oLher. Slmple rlghL?
567879 :;$%+< =7-/$.-/>+) :;$%+<? * 1hls sysLem ls used only for very shorL duraLlons
of up Lo 10 seconds. 1he A1-C sysLem nelLher uses oxygen nor produces lacLlc acld lf
oxygen ls unavallable and ls Lhus sald Lo be -+-=14= -.-&8(*4=. 1hls ls Lhe prlmary sysLem
behlnd very shorL, powerful movemenLs llke Lhrowlng a punch, a golf swlng, a 100 m sprlnL
or powerllfLlng.

5)0+*/@&3 :;$%+< =A03%&3 53&1 :;$%+<? * redomlnaLes ln supplylng energy for
exerclses lasLlng less Lhan 2-3 mlnuLes. Also known as Lhe ClycolyLlc SysLem. An example of
an acLlvlLy of Lhe lnLenslLy and duraLlon LhaL Lhls sysLem works under would be a 400 m
sprlnL.
5+*/@&3 :;$%+< * 1hls ls Lhe long duraLlon energy sysLem. 8y 3 mlnuLes of exerclse Lhe C
2

sysLem ls clearly Lhe domlnanL sysLem. ln a 1 km run, Lhls sysLem ls already provldlng
approxlmaLely half Lhe energy, ln a maraLhon run lL provldes 98 or more.

keLLlebell Lralnlng slLs besL ln Lhe mlddle of Lhls conLlnuum, when programmed correcLly
you can geL Lhe besL of boLh worlds. 1here are many dlfferenL ways Lo approach Lhls, we've
carefully selecLed whaL we've found Lo be mosL effecLlve Lralnlng sysLems ln over 3 years of
keLLlebell coachlng. 1esL lL. See whaL works besL for you, and develop your own sysLem.
lease noLe Lhe programmlng ldeas below are for general flLness, and you wlll achleve
fanLasLlc resulLs, for general flLness and can even have greaL poLenLlal carry over Lo your
sporL when correcLly applled. SomeLhlng more ln depLh ls requlred should you wanL Lo
compeLe aL keLLlebell sporL, you can conLacL us abouL LhaL vla Lhe webslLe for more deLalls
(www.c[skeLLlebells.com).

now LhaL you've goL Lo grlps wlLh Lhe baslcs leLs show you a slmple and effecLlve way of
deslgnlng keLLlebell work ouLs. Are you ready? Cood!

keLLlebell rogrammlng rlnclples
A good LoLal body workouL should challenge all Lhe muscles of Lhe body, and geL your hearL
raLe up. lf you're shorL on Llme and wanL a blgger bang for your buck Lhen use lndlvldual
exerclses LhaL work muscle groups across a range of [olnLs and lnclude as many posslble ln
your workouL rouLlne. 1he swlng ls a perfecL example of Lhls. 1he keLLlebell swlng hlLs Lhe
muscles of your back, buLL, legs and arms, whlle slmulLaneously worklng your sLomach
muscles. noL only LhaL, buL when done for Llme lL wlll geL your hearL raLe raclng llke a baL
ouL of hell.

ower exerclses such as Lhe Swlng, Clean of Clean and ush ress should be performed flrsL
Lhen asslsLanL llfLs. 1hls ls because power exerclses requlre Lhe hlghesL level of sklll and
concenLraLlon, and are mosL affecLed by faLlgue. erformed under faLlgue wlLh poor
Lechnlque and your [ogglng flrmly on Lhe road Lo ln[ury, and hardwlrlng your body Lo
perform bad Lechnlque ln Lhe fuLure.
WhaL 1o lnclude?
keeplng lL slmple, your LoLal body workouL should lnclude movemenL paLLerns LhaL we use
ln every day llfe, and Lax Lhe ranges of movemenL LhaL we ofLen neglecL. 1hls wlll help Lo
ensure [olnL and muscle healLh, also beLLer quallLy of movemenL ln Lhe long Lerm. Whlch
means noL only wlll you look greaL you won'L be calllng ouL oh my back" every Llme you
sLand up from a seaLed poslLlon. 1he maln movemenL paLLerns Lo lnclude are
A SquaLLlng movemenL - e.g 8odywelghL SquaLs/ keLLlebell SquaLs/ Cverhead SquaL
A ulllng movemenL - e.g keLLlebell Cleans / ull ups/ 8enegade 8ows
A resslng movemenL - e.g keLLlebell ress/ ress ups
8oLaLlonal movemenL - e.g keLLlebell Wlndmlll / 8usslan LwlsLs
Lunglng movemenL - e.g keLLlebell Lunge/ Walklng Lunges eLc
1hese movemenL paLLerns don'L have Lo be done ln lsolaLlon, you can puL a few of Lhem
LogeLher Lo Lurbo charge your workouL. lor example, raLher Lhan dolng a few seLs of cleans,
Lhen a few seLs of presses, why noL comblne Lhe Lwo and perform a clean and press? Cr
even a press when you are ln Lhe lunge poslLlon (Lhls one ls a blL LasLy). erhaps you wanL
Lo work llnklng as many movemenL paLLerns LogeLher Lo challenge your coordlnaLlon as well
- why noL Lry a 1urklsh geL up, Lhen go sLralghL lnLo a wlndmlll? Maybe ln one workouL
focus on ushlng and SquaLLlng movemenLs, Lhe nexL workouL ulllng and Lunglng
movemenLs. 1he poLenLlal ls llmlLless. lollow Lhe slmple prlnclples ouLllned and geL creaLlve.
now you know whaL movemenL Lo perform, whaL abouL dlrecLlon? LeL me explaln, why
llmlL your self Lo lunglng forward? Why noL Lry lunglng backwards as well? WlLh any
exerclse, be lL bodywelghL or keLLlebells Lhlnk abouL how you can change Lhe exerclse Lo
make lL more lnLeresLlng and effecLlve. ulrecLlons Lo Lhlnk abouL, lnclude

lorwards 8ackwards
LefL 8lghL
up uown
8oLaLlon

+', -' "%./$%/.# 0'/. 1'.2'/%

CuallLy over quanLlLy. 1he beauLy of keLLlebells ls LhaL you don'L need Lo spend hours
poundlng away Lo geL fanLasLlc resulLs. 1hls ls supporLed by Lhe recenL Lrend ln Lhe flLness
lndusLry whlch has flnally reallsed LhaL shorLer, frequenL and more lnLense sesslons can yleld
greaLer resulLs. Pence Lhe popularlLy of Pll1 Lralnlng (Plgh lnLenslLy lnLerval 1ralnlng) and
Lhe 1abaLa roLocol. Powever Lhls doesn'L mean LhaL you can massacre a plzza and drown
your llver ln a sea of alcohol and expecL Lo geL resulLs, a healLhy balanced dleL ls sLlll
essenLlal.
keeplng lL slmple, we suggesL uslng Lhe LemplaLes on Lhe followlng page as a gulde, allocaLe
one fo Lhe followlng - dependlng on how your schedule ls LhaL week, so be reallsLlc.
20 mlnuLes
30 mlunLes
43 mlnuLes
Cnce you've declded your Llme frame, selecL your exerclse from Lhe menu (based on Lhe
movemenL paLLern model) and break down Lhe sesslon lnLo Lhe followlng.
3&(/%# 4.&556
4 - 6 dlfferenL exerclses. 1hls consLlLuLes a block. erform each exerclse for a mlnuLe. 8esL
one mlnuLe. 1hen compleLe several blocks ln your glven Llme frame. uon'L worry abouL
counLlng reps, [usL do as many as you can ln Lhe Llme (wlLh good form). lor example ln a 20
mlnuLe workouL afLer a 3 mln warm up you could do Lhe followlng,
1. uouble Panded keLLlebell Swlng x 1 mlnuLe
2. 8urpees x 1 mlnuLe
3. keLLleblell Clean and ress x 1 mlnuLe
4. SquaLs x 1 mlnuLe
3. Wlndmlll x 1 mlnuLe
8esL 1 mlnuLe
;,<,$1 1=%- >&*?0 1=),, 1%5,- 9
-787%7 9.'%'$'5
Cenlus researcher ln !apan found LhaL shorL perlods of hlgh lnLenslLy work, wlLh mlnlmal
recovery helped whlp Lhe lce skaLlng Leam lnLo shape and domlnaLe Lhe compeLlLlon. uslng
a 2:1 work/ resL raLlo. ln Lhls workouL ouL 20 seconds on / 10 seconds resL equals one
round. 1here are elghL rounds ln a block. CompleLe4 - 3 blocks ln your workouL. !ob done.
So for example


1. keLLlebell SnaLches 20:10 x 8 rounds
2. keLLlebell ress 20 :10 x 8 rounds
3. SprlnLs 20:10 x 8 rounds
4. SlL ups 20:10 x 8 rounds

4#(6&%: -.7&(&(;
uL slmply your goal ls Lo perform as much work as posslble ln Lhe glven Llme frame. So,
keeplng lL slmple, plck Lhree or four exerclse and perform each for a 3 mlnuLe denslLy block
(no resL beLween). Warm up and cool down approprlaLely.
Pand Lo Pand Swlngs
8urpees
SnaLches
8ecord how many you perform of each ln Lhe Llme frame, and as you become flLLer your
numbers for Lhe denslLy block wlll lmprove.

<(%#.=75 1#&;>% -.7&(&(; ?<1-@
lW1 as popularlsed by aL Cshea, conslsLs of 8 - 12 repeLlLlons of a reslsLance exerclse,
followed by 2 mlnuLes of aeroblc exerclse. CompleLe Lhree seLs, wlLh a Lwo mlnuLe resL
beLween seLs. 1hls consLlLuLes one block. CompleLe Lhree blocks ln LoLal, changlng Lhe
reslsLance exerclse and Lhe 'Aeroblc' exerclse each Llme, allowlng a four mlnuLe resL
beLween blocks. So lL may look someLhlng llke Lhls.......


N+(=9 T
?TU keLLlebell Lxerclse: uouble keLLlebell ush ress x 10 8eps
?VU SLar !umps
'45467 8 9 :47:; < =>?@74 A4:7 B47C44? :47:;
8esL 4 MlnuLes before aLLempLlng 8lock 2

N+(=9 V
?TU keLLelbell Lxerclse: uouble keLLlebell Cleans x 10 reps
?VU Sklpplng 8ope
'45467 8 9 :47:; < =>?@74 A4:7 B47C44? :47:
8esL 4 mlnuLes before aLLempLlng 8lock 3
N+(=9 W
?TU keLLlebell Lxerclse: uouble keLLlebell Swlngs
?VU ShuLLle runs/ !og

'45467 8 9 :47:; < =>?@74: A4:7 B47C44? /47:

!DAED@7 FD=5G474H
#"> #B>
lf you're worklng ouL aL a gym, why noL mlx lL up wlLh Lhe Cv equlpmenL? use Lhe rowers or
spln blkes as Lhe Cv secLlon? 1he poLenLlal ls only llmlLed by your lmaglnaLlon.

-' "/AA7.&6#
A Word AbouL rogresslon
?our body responds Lo Lhe speclflc demands placed upon lL, Lhls ls Lhe S.A.l.u prlnclple
(Speclflc AdapLaLlons Lo lmposed uemands). ?ou wanL Lo provlde an adequaLe sLlmulus, buL
you don'L wanL your body rebelllng and shuLLlng down on you because you haven'L
progressed sLraLeglcally, and allowed adequaLe recovery and resLoraLlon, wlLh your body
screamlng ouL W1l?!!

1he key Lhlng ls, no maLLer whlch Lralnlng proLocol you use (ouLllned prevlously or noL) you
wanL Lo keep a Lralnlng log so you can make approprlaLe changes Lo Lhe varlables ln your
program. 8elow are some of Lhe varlables you wanL Lo conslder when deslgnlng and
modlfylng a program. As a rule of Lhumb change only one of Lhe varlable s below ln any one
workouL, say every second week Lo reduce rlsk of ln[ury, and allow for approprlaLe
adapLaLlon. Also use Lhe 2-for-2 rule. lf you can perform Lwo or more repeLlLlons over your
asslgned repeLlLlon goal for Lwo consecuLlve sesslons, Lhen lncrease Lhe Lralnlng Load or
manlpulaLe Lhe lnLenslLy.

B.1&.741X
ln Lhls lnsLance raLher Lhan Lhe reslsLance or percenLage of 18M used, We refer Lo lnLenslLy
as ' unlL of work ln a glven Llme.' So for example ln uenslLy 1ralnlng, or MlnuLe urllls you
may be able Lo perform perform one repeLlLlon every slx seconds, glvlng you a hyslcal
Work CapaclLy (WC) of 10 reps per mlnuLe.
lf you sLayed aL Lhe same welghL over a perlod of weeks, and flLness lncreased you would
hope Lo see your reps per mlnuLe lncrease e.g Lo 12 or 13 reps per mlnuLe. Maybe your
goals was Lo achleve LhaL lnLenslLy for a flve or Len mlnuLe conLlnuous plece, or susLaln lL for
a serles of denslLy blocks. Cnce LhaL was achleved you Could Lhen lncrease Lhe Load.


Y(+)@&
1he LoLal amounL of welghL llfLed ln a Lralnlng sesslon. lor example lf dolng lW1. ln 8lock 1
uouble keLLlebell ush ress wlLh 16kg x 10 reps = 160kg. MulLlply LhaL by 3 seLs 480kg ln
8lock one.
lf l used uouble 16kg for each 8lock LhaL would be
480kg x 3 = 1440kg or 1.44 1ons.
1haL would glve me my LoLal Load-volume for Lhe 1ralnlng Sesslon. 1o change Lhe Load-
volume you can manlpulaLe Lwo varlables such as Lhe amounL of repeLlLlons or Load. lL ls
advlsable Lo gradually lncrease Load-volume every 3 - 6 weeks.

E(-/
8y Lhls l mean Lhe amounL of welghL you are uslng. keLLlebell lncremenLs are dlfferenL Lo
sLandard welghLs, so bear Lhls ln mlnd.

')8-14(.
1hls ls slmply Lhe amounL of Llme spenL performlng work. 1hls varlable can be lncreased or
decreased dependlng on Llme avallable and goal you wlsh Lo achleve. Also Lake lnLo
conslderaLlon approprlaLe work: resL raLlos ln any glven work ouL. Some useful guldellnes of
work Lo resL raLlos are,
1:1 1:2 1:3

<( B C/%6>#55
lay wlLh Lhe varlables Lo produce effecLlve and fun workouLs, sLlcklng Lo solld exerclse
prlnclples. A good guldellne ls LhaL lf you lncrease one varlable ln any one sesslon, '$)I0$
anoLher varlable. lL's noL advlsable Lo lncrease all varlables ln any slngle sesslon.
ln Lhe above Lralnlng proLocols l've used a comblnaLlon of bodywelghL and keLLlebell
exerclses, buL lLs up Lo you. ?ou can choose purely keLLlebell exerclses lf you wlsh, or only
body welghL exerclses. Mlx lL up a llLLle blL. uo whaL keeps you lnLeresLed and moLlvaLed Lo
Lraln. SLlck Lo Lhe prlnclples and you wlll achleve greaL Lhlngs wlLh your flLness. Pave fun
wlLh experlmenLlng.

"$>#D/5&(; 0'/. E#%%5#8#55 -.7&(&(;

Weekly 1ralnlng WorkouL Schedule - Sample A (8eglnners)
uescrlpLlon Mon 1ues Wed 1hurs lrl SaL Sun
keLLlebells ? ?
keLLlebells &
8odywelghL
? ?

Weekly 1ralnlng WorkouL Schedule - Sample 8 (8eglnners)
keLLlebells
keLLlebells &
8odywelghL
? ? ?

Weekly 1ralnlng WorkouL Schedule - Sample C (lnLermedlaLe)
keLLlebells ? ?
keLLlebells &
8odywelghL
? ?

Weekly 1ralnlng WorkouL Schedule - Sample C (lnLermedlaLe)
keLLlebells ? ?
keLLlebells &
8odywelghL
? ?

Weekly 1ralnlng WorkouL Schedule - Sample C ( Advanced)
keLLlebells ? ? ?
keLLlebells &
8odywelghL
? ?


1hls ls [usL an example of how you could effecLlvely sLrucLure your Lralnlng week. lL's a good
ldea Lo map lL ouL. 1hls ls so you know whaL you are dolng each day, so LhaL you can foresee
anyLhlng LhaL you mlghL need Lo ad[usL ln your dlary Lo make lL work. lus you wlll only geL
superlor resulLs from an effecLlve sLrucLured program.
0&11+&*&++ 6(89()1 #&@L+-1&7 : 24.5+& 0&11+&*&++

N&54..&87 >8(58-@@&
6(89()1 T Z6(894.5 [(8 2&17\
Warm up: !olnL MoblllLy / uynamlc MovemenL
Slngle Panded Swlng
Slngle Arm Clean
SquaLs
Slngle Armress
J A45: 54A 6A= 8 9 K J :47:; '4:7 9L :4FD?M: K N =>?@74 B47C44? :47:
1urklsh CeL up 3 - 3 reps x 3 seLs
Cool and uown SLreLch

6(89()1 V Z6(894.5 [(8 #4@&\
Warm up: !olnL MoblllLy / uynamlc MovemenL
1) Pand Lo Pand Swlng
2) Clean & ress
3) SquaLs
4) 1urklsh CeL up
Cool down and SLreLch

N =>?@74 54A 484AF>:4 O54A 6A= CP4A4 655G>F6BG4Q; '4:7 RJ :4FD?M: 7D N =>?@74 B47C44?
46FP F>AF@>7; 0D=5G474 9 K S F>AF@>7:

6(89()1 W Z6(894.5 [(8 2&17\
8odywelghL and keLLlebells
Warm up: !olnL moblllLy/ uynamlc MovemenL
1) uouble Panded Swlngs
2) 8urpees
3) Slngle Arm Clean & ress
4) 8ody WelghL SquaLs
3) Slngle Arm keLLlebell Clean lnLo SLep back Lunge
NL A45: 8 9 K J :47:; 9L :4FD?M: 7D N =>?@74 A4:7 B47C44? :47:; ,D A4:7 B47C44? 484AF>:4:

6(89()1 ] Z6(894.5 [(8 14@&\
1) Clean and ress
2) Pand Lo Pand Swlngs
3) ress ups
4) 8odywelghL 1urklsh CeL ups
3) Cleans lnLo SquaLs
Cool down and sLreLch
0D=5G474 R K J AD@?M: DT 7P4 F>AF@>7; RJ :4FD?M: 54A 484AF>:4U <L :4FD?M: A4:7 B47C44?
484AF>:4:;

As your flLness lmproves you can play wlLh Lhe resL perlods and duraLlon of Lhe exerclses as
ouLllned earller ln Lhe book. lf you flnd Lhe exerclses are becomlng Loo easy you can
challenge yourself by uslng double keLLlebell ln Lhe exerclses.

B.1&8@&/4-1& 0&11+&*&++ >8(58-@@&7
6(89()1 T Z6(89()1 [(8 7&17\

Warm up: !olnL moblllLy/ uynamlc movemenL
SnaLch
keLLlebell lronL SquaLs
Clean & ress
0D=5G474 D? BD7P 6A=:; &4ATDA= V A45: 8 V :47: C>7P ?D A4:7 >? 6 F>AF@>7 T6:P>D?
8esL 3 mlnuLes
1urklsh CeL up lnLo Wlndmlll 3 reps x 3 seLs

6(89()1 V Z3(89()1 [(8 14@&\
1) keLLlebell ush ress
2) Pand Lo Pand Swlngs
3) Cverhead SquaLs/ SquaLs
4) SnaLch
0D=5G474 N =>?@74 54A 484AF>:4 O54A 6A= CP4A4 655G>F6BG4Q; 0D=5G474 9 K J AD@?M: DT 7P>:
F>AF@>7 C>7P ?D A4:7;
Cool down and sLre1?=

6(89()1 W Z[(8 7&17\
ress ups
Clean and ress
ull ups
SnaLches
keLLellbell lronL SquaL
NL A45: 54A 484AF>:4 8 J :47:; '4:7 N =>?@74 B47C44? 46FP AD@?M DT 484AF>:4:;
Cool down and SLreLch
6(89()1 ] Z3(89()1 [(8 14@&\
8odywelghL and keLLlebell exerclses

Warm up: !olnL MoblllLy/ uynamlc movemenL
1) 8urpees x 1 mlnuLe
2) keLLlebell !erk x 2 mlnuLes (per arm)
3) SnaLch x 2 mlnuLes per arm
4) Cver Pead SquaLs or SquaLs x 1 mlnuLe
CompleLe clrculL Lwlce. 8esL 1 mlnuLe. CompleLe 3 - 4 rounds.
Cool uown and SLreLch

0&11+&*&++ C8()L 2&774(.7 #&@L+-1&
B@L(81-.1 <(.74/&8-14(.7
AfLer an lnlLlal warm up dedlcaLe conslderable Llme perfecLlng Lechnlque. CuallLy over
quanLlLy, lnLenLlon and emphasls ls everyLhlng creaLlng a solld foundaLlon so LhaL
parLlclpanLs can progress lnLo more cool and fun sLuff ln keLLlebell llfLlng, plus recelve greaL
saLlsfacLlon ln dolng lL correcLly and mosL lmporLanLly safely.
?ou don'L have Lo drlll each Lechnlque ln a monoLonous mlllLarlsLlc fashlon. Make lL fun and
lnLeresLlng. 8reak Lhe movemenL up, from 1op uown Lo 8oLLom up progresslons, plus
asslsLanL and correcLlve drllls. uo whaLever lL Lakes Lo geL lL rlghL and engraln good hablLs.
?our class wlll Lhank you for lL, and lL's Lhe hallmark of a good lnsLrucLor.

8elow ls a slmple keLLlebell & 8odywelghL Class 1emplaLe for people wlLh nC prevlous
keLLlebell experlence. 1hls ls a real baslc example. ?ou can subsLlLuLe any of Lhe exerclses
for Lhe ones you have learnL, and uLlllse any of Lhe Lralnlng proLocol be lL Modlfled 1abaLa
roLocol, lW1, MlnuLe urllls, uenslLy 1ralnlng or Pll1. Modlfy lL accordlng Lo Lhe level of your
parLlclpanLs, beglnners, lnLermedlaLes or advanced. Why noL Lhrow ln some oLher klL as
well? Medlclne balls, sklpplng ropes, [ump boxes. CeL creaLlve. lf you are ever sLuck you can
always check ouL Lhe C!S llLness 8log for Lhe lull 1hroLLle llLness WCW# (WorkouL Cf 1he
Week) rlp lL off, we don'L mlnd - [usL glve us credlL for lL!


'&7=84L14(. 6&45%1 H&L7 #4@&

6-8@ KLU 10 Mlns 1oLal
!olnL MoblllLy n/A 13 per !olnL
SquaLs 13
Cossack 13
upward / uownward uog 13

;-4. 2&774(.
1echnlque 20 Mlns 1oLal
uouble Pand keLLlebellSwlng
Pand Lo Pand Swlng
keLLlebell SquaL

;4^&/ <48=)41 #8-4.4.5 Z;<#\ 18 Mlns
43 secs work : 13 resL x 3 sLaLlons x 3
8locks. 8LS1 1 MlnuLe 8eLween 8locks

1) keLLlebell Swlng
2) ress ups
3) keLLlebell SquaL
4) lank

3) Pand Lo Pand Swlng

<((+ '(3. F 218&1=%
10 Mlns

1o advance slmply use Lwo keLLlebells lnsLead of Lwo, or why noL Lry and plck one exerclse
such as Lhe snaLch(whlch works your enLlre body) and see how many llfLs you can compleLe
ln Len mlnuLes. now you know Lhe prlnclples, you are only really llmlLed by your
lmaglnaLlon.
lf you wanL lnsplraLlon for workouL, check ouL our webslLe and blog for regular updaLes or
[oln Lhe C!S keLLlebells Croup on lACL8CCk for cuLLlng edge workshops, classes and
lnformaLlon Lo geL you ln Llp Lop shape.


1he C!S keLLlebell LssenLlals: k8 Level 2 Course ls deslgned speclflcally Lo acceleraLe your keLLlebell
Lralnlng, boLh your Lechnlque and performance. ?ou wlll learn some of Lhe exploslve double
keLLlebell exerclses LhaL have Lhe poLenLlal Lo radlcally Lransform your body, and achleve greaLer
galns ln sLrengLh and cardlovascular endurance. ?ou wlll leave Lhls workshop wlLh a greaLer ln
depLh of knowledge of keLLlebell Lralnlng, lmproved keLLlebell Lechnlque, and a fanLasLlc Lool klL Lo
see ouLsLandlng resulLs ln your keLLlebell Lralnlng. Spaces are llmlLed Lo ensure LhaL you geL quallLy
coachlng and Lhe besL value for your money.
We 5)-8-.1&& a hlgh sLandard of keLLlebell coachlng
keLLlebell Coaches are lkll CerLlfled Anu/ or C!S keLLlebells AccredlLed
keLLlebell lnsLrucLor: SLudenL 8aLlo of 1:7

!1- Can aLLend?
revlous ALLendees of C!S llLness k8 Level 1 Course
Members of Lhe publlc who have Lralned wlLh an lkll Ck1
ersonal 1ralners and Coaches who have Laken a keLLlebell lnsLrucLor Course
Cuallfled keLLlebell lnsLrucLors
?!_"!P who has prevlous experlence wlLh keLLlebells 1ralnlng who belleves Lhey have
covered Lhe maLerlal ln our 0N E&`&+ U 0&11+&*&++ P77&.14-+7 3(897%(L ZB[ 4. /()*1 L+&-7&
=(.1-=1 )7\

(P>: keLLlebell Course Covers
uouble keLLlebell Swlng
uouble keLLlebell Clean
uouble keLLlebell Clean & ress
Slngle Arm keLLlebell !erk
uouble keLLlebell !erk
uouble keLLlebell SnaLch
uouble lronL Squ


!1*( ?ou Wlll Learn
keLLlebell Lxerclses 1echnlque and keLLlebell WorkouL
8ouLlnes
Pow Lo avold common mlsLakes ln keLLlebell 1ralnlng
keLLlebell 1echnlque CorrecLlon & 8emedlal urllls
Pow Lo SLrucLure an LffecLlve keLLlebell 1ralnlng program
and keLLlebell Sesslon
!P>FP keLLlebell exerclses Lo use, !P4? Lo use Lhem and lmporLanLly !13W

!1*( ?ou Wlll 8ecelve
8.3 Pours of LxperL keLLlebell 1ralnlng 1ulLlon
k8 Level 2 L-book Manual wlLh phoLographs and l8LL keLLlebell workouLs, plus ln depLh
explalnaLlon
CerLlflcaLe of CompleLlon of keLLlebell Course for Cu (where appllcable)
10 Cff keLLlebell Crders (conLacL us for deLalls)

F'. E#%%5#8#55 G'/.6# 47%#6 7(D H''2&(; G'(%7$% /6
BC GIJ$I62#%%5#8#556K$'A
DC ,,,K$I62#%%5#8#556K$'A


1he C!S keLLlebells LssenLlals: k8 Level 3 keLLlebell Course ls deslgned speclflcally Lo challenge your
body and develop raw sLrengLh and power. Pow? 8y geLLlng your body Lo perform unlque
keLLlebell exerclses Lhrough unusual comblnaLlons and range of moLlon. ?our body wlll learn Lo
adapL Lo new and lnLeresLlng ways of movlng under load LhaL lL rarely explores.

Cdd keLLlebell llfLs are greaL fun and an lmporLanL addlLlon Lo convenLlonal keLLlebell exerclse
rouLlnes, provldlng reslsLance Lo sLagnaLlon ofLen seen ln llmlLed keLLlebell rouLlnes LhaL resulL ln a
Lralnlng plaLeaux. ?ou wlll learn some of Lhe unlque powerful llfLs, some of whlch were favourlLes
of Lhe sLrongmen of old. ?ou wlll leave Lhls workshop wlLh a greaLer ln depLh of knowledge of
keLLlebell Lralnlng, lmproved keLLlebell exerclse Lechnlque ad how Lo apply Lhem Lo flLness Lralnlng,
or Lralnlng for sporL. Spaces are llmlLed Lo ensure LhaL you geL quallLy coachlng and Lhe besL value
for your money.
We 5)-8-.1&& a hlgh sLandard of keLLlebell coachlng
keLLlebell Coaches are lkll CerLlfled Anu /or C!S keLLlebells AccredlLed
keLLlebell lnsLrucLor: SLudenL 8aLlo of 1:7

!1- Can aLLend?
CLn 1C An?CnL Wl1P 8LvlCuS kL11LL8LLL 18AlnlnC LxL8lLnCL (MuS1
8L A8LL 1C SWlnC, CLLAn, 8LSS A kL11LL8LLL)

(P>: keLLlebell Course Covers

keLLlebell 8enL ress
1he keLLlebell Wlndmlll
1wo Pands Any Pow
SLacked 1urklsh CeL up (1wo keLLlebells, Cne hand!)
1he keLLleblell SoLs ress
SLacked keLLlebell resses
keLLlebell lsLols

!1*( ?ou Wlll Learn
keLLlebell Cdd llfL Lxerclses
Pow Lo avold common plLfalls ln keLLlebell 1ralnlng
keLLlebell Lxerclse CorrecLlon & 8emedlal urllls
Pow Lo SLrucLure an LffecLlve keLLlebell 1ralnlng Sesslon
!P>FP keLLlebell exerclses Lo use, !P4? Lo use Lhem and lmporLanLly !13W

!1*( ?ou Wlll 8ecelve
6.0 Pours of LxperL keLLlebell 1ulLlon
k8 Level 2 L-book Manual wlLh keLLlebell 1ralnlng rouLlnes and explanaLlon
CerLlflcaLe of keLLlebell Course CompleLlon for Cu (where appllcable)
10 Cff keLLlebell Crders (conLacL us for deLalls)

F'. E#%%5#8#55 G'/.6# 47%#6 7(D H''2&(; G'(%7$% /6
BC GIJ$I62#%%5#8#556K$'A
DC ,,,K$I62#%%5#8#556K$'A


EF6B:


L6#M/5 N#6'/.$#6

8elow ls a shorL llsL of Lhlngs worLh checklng ouL lf you 1) wanL furLher workouL lnsplraLlon
and ldeas 2) ueepen your knowledge of keLLlebell llfLlng.

1#86&%#6
www.c[sflLness.com
www.c[sflLnesskeLLlebells.com
www.mlkemahler.com
www.slmplesLrengLh.com
www.lkff.neL
www.sLevecoLLer.com
www.shlhan.com
4O46
keLLlebell LssenLlals: k8 level 1 (!uly 2011)
SLeve CoLLers Lncyclopaedla of keLLlebell LlfLlng
SveLlana WrlLLle ower & 8eauLy uvu CollecLlon
!eff MarLone P2P
London keLLlebells racLlcal keLLlebell 1ralnlng

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