Over the years there have literally been hundreds and hundreds of fitness and strength training fads that have come and gone. Through these times the Kettlebell has hung in there. This proves that the individuals who are using Kettlebells are seeing results, that is why you can find a set of Kettlebells in Martial arts centers as well as Crossfit and commercial gyms.

But what is the Kettlebell and how does it work?

The Kettlebell is simply a round lump of cast iron with a flat base and a handle. Due to the handle being on the top of the weight the center of gravity is extended resulting in the participant being able to perform a variety of explosive movements.

Are you saying that all I need is a Kettlebell?

Kettlebells are a fantastic training tool, but it is just a training tool. A tradesman has a tool belt with various tools in it, each tool is used for a different purpose. The Kettlebell is no different. It is not a piece of training equipment that will give you everything you need but it does target a lot of training areas.

When fitness trainers ask me why I train with Kettlebells I simply tell them the following:

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They take up very little room

I leave my Kettlebell in the trunk of my car and if I don’t have enough time in my lunch break to go to the gym, I take out the Kettlebell and perform one of the workouts in this manual.

Compound movements

Kettlebells are effective because they don’t isolate one muscle group (like machine weights) but target various muscle groups at once.

Functional Strength

Have you ever wrestled someone who can barely bench press 60lbs but when you have wrestled them they are as strong as an Ox? That’s functional strength. Put simply – it’s being strong when it matters most.

Targets stabilizer muscles

The Kettlebell targets your stabilizer muscles because it is an uneven weight. Therefore we have to work extra hard to push, pull and control it.

Your Heart rate will sky rocket

Performing 5-10 Minutes of the Kettlebell swing will have you wishing you were doing the cross-country instead. Exercises such as the Swing and clean and press will really test your strength endurance.

Strengthens your glutes

The Kettlebells signature technique “the Swing” targets your glutes, which is an area of the body that is neglected by most athletes and trainers. The Kettlebell Swing not only strengthens the glutes which will develop a lot more power in the lower body and hips.

Full body movements

Each exercise targets more than half your body. Whether you are performing a swing, squat pull or overhead press you will always be using more than one muscle group. This is great for strikers and grapplers as we are constantly using more than one muscle when fighting.

Grip strength

Gripping the handle for 5 Minutes will have your forearms screaming.

Unilateral training

Have one arm stronger than the other? Simply perform more reps on one side.

Increased fat loss

Whether you are using Kettlebells or not, working out a higher intensity will burn more calories during exercise. Great for people who want to lose weight and tone up.

In the end Kettlebells are just a tool in your tool belt. This simply means that Kettlebells aren’t the be all and end of strength and conditioning. There are many different types of training methods and techniques and training with Kettlebells will definitely assist in your fitness and conditioning as well as core strength but it won’t target every trainers individual needs.

Workouts examples:

Workout 1:

50 Kettlebell swings

20 Burpees

Repeat as many rounds as possible in 20 minutes

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Workout 2:

60 Clean and Presses (30 Each hand)

200 Skips

40 Clean and Presses (20 Each hand)

150 Skips

20 Clean and Presses (10 Each hand)

100 Skips

10 Clean and Presses (5 Each hand)

50 Skips

Repeat three rounds with a 5 minute break in between each set

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Who is this package for?

I created this 12-week kettlebell program for people who wants to use Kettlebells to get fit AND strong for Brazilian Jiujitsu, Judo and wrestling. As a strength and conditioning coach and grappler myself I have written literally hundreds of strength and conditioning programs for grapplers who want to get fit, fast and strong – and kettlebells are a great way to achieve this.

Kettlebells for Grapplers is written for beginner and intermediate level grapplers who have never used kettlebells before. The program contains beginner, intermediate and advanced modules that build on each other. The beginner program is designed to get you to understand how the kettlebell swings, while the intermediate and advanced programs will push you mentally and physically.