Following are all our freely available ebooks and PDFs for download. our online kettlebell courses, but you can now get this PDF completely free by following. This ebook on kettlebell grips is part of the FREE kettlebell fundamentals that Cavemantraining provides to the public. Over 30 pages of information with detailed. This is the free PDF for the WORLDS BEST KETTLEBELL COMBO as described in this article here. You can also watch a video of the combo here. To download.
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PDF Drive is your search engine for PDF files. As of today we have 76,, eBooks for you to download for free. No annoying ads, no download limits, enjoy . As of today we have 76,, eBooks for you to download for free. No annoying ads, no Killer Kettlebell Workouts - Kettlebell Workout Secrets. explored in great depth in my book Men, Women, and Relationships: Making Peace with the. Opposite Sex.) Although the be.
You can also watch a video of the combo here. To download, just add this product to your basket and checkout, no payment required, download will immediately be available after checkout. Not sure how to download? Check out our FAQ. Flavio Sousa verified owner — Nov 29,
Krzysztof Bobrowicz verified owner — Feb 12, BYron J. Ashley Eusden verified owner — Apr 8, Curtis H. Erick R. Russ Wood verified owner — Jun 28, James M verified owner — Sep 6, This is fantastic kettlebell complex. I have adapted the combo to one bell. Right and Left arms equals one round.
Sometimes I use 2 light bells. This combo is a full body workout and I feel better in mood and body afterwards. You dont want to go completely east and west here, but you do want some toe turn out. There is an important coaching point to note: Unless you have the pattern, you shouldnt move into heavier work. Until a person can prove they have the stability, flexibility and, most importantly, the patterning of the goblet squat, dont worry excessively about loador even trying other squatting movements.
The more I work, however, the more I am convinced that the goblet squat is all most of us will ever need. The Get-Up Looking Back on Rolling Around As the s were coming to a close, my familylike many working familieswas strug- gling with the pressures of Vietnam Vets in our house, social strife and the looming fear of a Nuclear War. Not every minute of my youth was a Norman Rockwell painting and just mentioning Rockwell might have just aged me a bit.
At the same time, I was beginning to realize that I wanted to be an athlete. My family, of course, was extremely athletic. But, I wanted to do something no one in my family didI wanted to play football. I wandered over to the Orange Library and found a book on football. White on the recom- mended shelf. Its funny to think that 45 years later these two books still impact my think- ing and life choices. The title of my best seller, Never Let Go, comes from Whites book.
I checked out both books then went home and read them cover to cover. And then, I read them again. Avery threw the discus, so I threw the discus. Avery lifted weights and did gymnastics. I knew a little about weights, but I saw the gap in my knowledge. I followed Callums advice religiously. I learned the lifts, the falls, the tumbles and the basics of self-defense.
Like most people, he snickered at the guys training in just gym shorts and asked me if the book had value today. We flipped through it again and decided that if you cut and pasted the words, updated the pictures with guys with tats and board shorts and called it "Strength Training for MMA", we would have a best seller.
The book came out in and is still pretty good. Much of the advice stands the test of time. If you dont want to get hurt, learn to fall. Callums advice on dealing with a robber with a gun is still pretty good: Based on training in the early years of submission fighting, this book deals more with fighting inside the safe con- fines of the fighting cage. In real life fighting, there are no tap outs or referees. Callum and Shamrock share many of the same core concepts.
Callum reflects the total body movements of the s with squats on the toes, Jefferson lifts, and side bends. Shamrock thins the barbell work to simply the bench press, squats, clean and jerks, and curls. But, he also demands high volume of bodyweight squats, tumbling work both include cartwheels and something he calls "scrambling," which includes a variety of ground-based exercises and various movement games. In the 35 years since the publication of these books, we have regressed in the field of fit- ness, conditioning, and strength work.
The influence of the machines, from the Universal Gyms, Nautilus, and all of the knock-offs, had people starting to think in body parts. Then, with the rise of bodybuilding especially after Arnolds The Education of a Bodybuilder the pump, the blitz and the pythons overtook traditional training.
So, today we now have coaches who specialize in corrective work to undo the problems of their training programs. That was a mean statement, but understand my pointif you are spending more time with foam rolling, rehab, hot tub, massage and other modalities than you are in training, something is very wrong.
Lets just take foam rolling. I often wish someone would just take it away, but I under- stand why were doing it. But, an alternative to foam rolling is. Shoulder rolls on a wrestling mat not only prep us for lifes slips and falls, but has the added benefit of rubbing fascia with a lot of load. Cartwheels are part of my loaded carry family. A cartwheel is liter- ally a moving plank and a great way to check in on your body connections.
Pat Flynn regards the get-up as a loaded carry and I think he gets it right. The get-up is a loaded carry with the extra benefit of teaching you to reorient yourself with the floor. Get-ups combined with Shamrocks "scrambles" would be a fun and enlightening work- out for anyone. The scrambles are childrens games like leap frog and jumping over sticks. While these are rarely seen in most gyms, theyre a lot of fun to do and to coach.
Let me add just one extra thing: Phil Maffetone remarked that 28, Americans in my age range die from falls and fall related injuries every year. Let me make a small point: Eating bacon every day for breakfast might affect your chances of survival the next ten years. How much?
The show noted that daily bacon consumption will move you from five in a thousand chance of death to SIX in one thousand. Whats the most dangerous thing you do each day? It might be taking a shower. Day in and day out, my life teeters on entering and exiting my shower.
Its the riskiest thing I do as I dont commute to work. The years of fall training in Judo probably lower my risks. I know how to fall and break a fall. Do your parents know how to fall and recover? Do you? As nice as it is to have six pack abs, it is also nice to be alive at your grandkids wedding.
So, barf less at your next workout and practice falling. Andlike mebe aware of stepping in and out of the shower. When the running and jogging craze emerged in the late s and s, Ken Cooper reinvented the term "aerobics. The answer was stretching.
Static stretching, dynamic stretching, dynamic mobility, and PNF were all touted as the answers to various shin, knee, foot and hip injuries. Barefoot running has been called the answer lately, too. But there used to be a better approach: Some movements like goblet squats, swings, and windmills simply stretch you out.
They are my "go to" movements for blend- ing strength with mobility. You can easily argue for many more. Many movements in the bodyweight world demand flexibility and I have noticed great changes since following the simple advice in the book Rings of Power. Being flexible is important, but being flexible and strong is more important. For aerobic work or "cardio" and lo, how I loathe those terms , doing garbage mileage on the track, treadmill, rowing machine and the bicycle certainly have great value Training to fight is not the same as spinning your wheels literally.
Much can be learned from self-defense and the fighting arts. You dont need to get into the Octagon to learn these lessons. You can get some benefits just by adding get-ups, gob- let squats, swings and windmills to your training. You can follow Callum and Shamrocks advice to pare things down and keep things simple. The Basics of Ground Work One of the best pieces of equipment you own is literally at your feet. Few seem to use it anymore, but for safety, cardiovascular conditioning and sports improvement, I cant think of a better tool to use.
Only rarely do you see people training on the floor anymore. Sure, you might see crunches or foam rolling, but most trainees seem to have some aversion to groundwork. As Maffetone taught us, 28, Americans die each year from fall and fall related injuries.
I believe that some level of break fall training should be taught in youth as well as a full complement of tumbling.
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Mastering what to do after you slip is better learned early than too late. Adding something as simple as a set of bird dogs to any standard upper body movement will raise the heart rate.
I often combine push-ups with squats or swings for this very rea- son. Yes, swings raise the pulse, but popping up and down from the floor makes it jump even higher. Moreover, collision sports often come down to this: In football, the game is often decided after the contact. We now keep stats on yards after contact. If a defender pops up off the ground and gets back into the play, it will be very hard to make those Xs and Os work on the chalkboard. Its easy to add into any program.
Theres an important key to using this drill: In fact, intentionally under-coach the whole movement. Announce the position on the ground on the front, on the right side, on the left side, push-up position plank, or on the back.
Wait for the client, or clients, to get in position. When they have all stopped moving, say, Get back up. When everyone is standing still, move to the next position. Down on your front or on your belly Get back up Down on your right side Get back up Down on your left side Get back up Push-up position plank Get back up Down on your back Get back up. Completing all five series totals twenty-five reps of going up and downand the body will be hot and sweating. Its a fine warm-up, and it also seems to improve movement.
As the movements are restricted hands on knees , the client needs to come up with new strate- gies to get back up and down. Right hand on right knee AND left hand on left knee Both hands clasped behind neck Putting your hands in your back pockets. Throughout all of this movement, most people, as they tire, will become more and more efficient.
When they move to one foot in the lunge position, they will stack their knees verti- cally over their feet.
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They will begin to roll and use momentum to continue the movement. Generally, as they tire, most people will do less. Jesse collected the history and wisdom of every strength, conditioning and wrestling coach and compiled it into a rare book that cov- ers all the bases of strength training.
The first lesson one learns when reading Jesse is humility. In case you think YOU invented something, flip through the pages to find:. Swings Sandbags Circuit training including mixing bodyweight work with barbells Rehab, prehab, tendon and ligament work And, many, many more ideas involving equipment, movement and training Ohand the get-up.
On page , we meet Otto Arco. He was the model for many of Rodins sculptures and we remember him for his skill in one particular exercise:.
Arco, at a bodyweight of pounds, could do a one hand get-up with pounds. The get-up was his secret to all around body strength, body power and body composition.
Arco wrote this in his book, How to Learn Muscle Control:. The main purpose of muscle control is self-mastery. Muscle control involves far more than the mere ability to make the muscles contract. It teaches you to relax, which is sometimes even more important than contraction. It gives you a selective control, and therefore the ability to single out those muscles neces- sary to the work to be done, and only those muscles; leaving the antagonistic, or non-helpful, muscles relaxed.
That makes a saving of energy in two ways; since it enables you to put all your energy into stimulating the needed muscles, and relieves those muscles of the interference of needlessly flexed antagonistic muscles. Muscle control, which leads to body control, is a great factor for success in all competitive sports. This is the ability to turn to stone when necessary and to relaxwhen necessary! It is the secret behind Bruce Lees one-inch punch and the ability to hit a golf ball far. We find the get-up in Jesses chapter 13, All Around Strength and General Power Exercises, where we also discover the ballistic exercises like the swing, the jerk and what we would now call snatches in the kettlebell world.
Arco maintained a honed physique that he modeled well into his sixties by focusing on an understanding of muscle-control. The athlete, in projecting his total body strength in competition, must mold the strength of localized areas into a total coordinated body effort. The get-up, sometimes called the Turkish get-up was named after the great tradition of Turkish wrestlers using this move as an entrance test. It has enjoyed a rebirth in the new millennium due to the efforts of members of the RKC.
At its simplest, the get-up is simply getting up off the floor with a load and returning back down. It can be done to exact- ing measures with fourteen or more separate steps up and fourteen or more back down. Somewhere in the middle is how we will teach the get-up. Although the true benefits are a total coordinated body effort, when you observe the get-up, you find that many isolation movements are present, too:. Basic rolling Press Hinge Lunge Loaded carry waiter walk.
We also find the four knots. The hips and shoulders must be both tight enough and loose enough to roll, slide and adapt through the positions as we move from the ground to standing. Both shoulders are engaged during the full movement at a variety of angles and loading parameters. One needs to be tight and loose throughout as we flow through the positions.
When dis- cussing reps for the get-up, I always err on the side of fewer. There are two reasons:. Dont trip over a kettlebell haphaz- ardly left on the floor. Dont let go of a swing and hit someone in the face with a kettlebell. Dont go out of your way to be stupid just to become in famous on the internet. Those are all tenants of the safety is part of performance idea. With the get-up, a ket- tlebell is held directly above your skull.
The kettlebell will win in a collision, so dont drop it on your head. More to the point, the get-up teaches total body coordination and total body strength. Like the Olympic liftsthe barbell snatch and barbell clean and jerkit takes a level of focus to perform a get-up correctly. A single heavy get-up reflects the training base of per- haps months or years to get the movement right. Like the Olympic lifts, one doesnt see the months of training and preparation that allow one to performand, yes, perform is the right worda heavy get-up.
I keep the reps low to insure concentration, focus and optimal performance. As an Olympic lifting coach, I rarely get over ten reps in either lift with good lifters. With the get-up, I have found that few people can maintain the high levels of mental and physical coordination beyond about ten reps, too. The second point is hard for many of our hard-charging brothers and sisters to under- stand: I wouldnt be surprised to see someone online doing Tabata get- ups some day twenty seconds of get-up, ten seconds rest for four minutes or some kind of get-ups to failure.
This kind of nonsense is an issue in the fitness industry. Sadly, it is what most people hear when we say the phrase training session.
Even though I want to make you move better and move more, most peoples ears tell them that I want you to puke in a bucket and lay in a sweaty mess on the floor.
The words tune and tone come from the same root. When we train people, we should be trying to tune them up. If you sit too much, stretching the hip flexor family and strengthening the glutes will do much more together. When someone struggles in a get-up or cheats a position a bit, it tells us that something is going on today. I use the get-up and variations of it to access what is going on with a person that day. An unusual hitch in movement or a lack of mobility here or there can be addressed instantly if we see the get-up as a tuning exercise rather than a trashing movement.
Speed can mask problems. The get-up highlights weak links and poor linkage. My old training partner, John Price, used to always remind me, An athlete is only as good as the weakest link. The get-up is a different movement after a trip over ten time zones. The get-up is a different movement the day after an American football game.
But, a few minutes of intelligent corrective work, and tuning the body, allows us to get back into the game. Stu McGill, the famous Canadian back specialist, offers trainers and coaches a challenge for every workout and program: Performing the Get-Up Before we begin, lets talk about loading the get-up. Generally, I dont like loading the get-up until the trainee can move through the positions without thinking what do I do next?
There are three simple tools to use in the beginning. Naked This simply means without anything, so dont get your hopes up. Naked get-ups might be one of the best warm ups for general training that I know. Some argue that five minutes of free movement back and forth on both sides without load is great for a warm up period.
Oddly, more than a few people have noted that this exercise is the poor mans chiroprac- tor as the movement tends to get things popping and snapping into place. Shoe or something flat and light on the up fist This is a standard for teaching the movement. No one has ever been injured by the falling training shoe. Again, the cup is on the fist. This tool teaches the same lessons as the other methods naked and shoe , but it includes a little punishment for lack of focus.
Getting wet seems to teach better than a lot of words, and listening improves during the corrections. I used to teach a class of female high school students and this drill did more to teach concentration and focus than all the lectures, demonstrations, and explanations. A little dousing goes a long way. The set up: Tall sit. Lunge to standing. Go back down reverse the order. Many peopleespecially on those horrific internet videostry to turn the get-up into the crunch-up and disaster ensues.
I have a few drills that we practice as part of our regular training that will do wonders for most people. Rolling 45s Start on the back, with elbows down at 45 degrees, and legs off at 45s, too.
On each rep, be sure the head comes back to the ground. Do not use the neck as the core. Using the elbow as a wedge, roll up to the elbow position. Check the position of both shoulders, and that both are packed. Roll back to neutral, then roll up to the other side.
Be sure the loaded hand is at the zenith and not just flopping around. The get-up teaches full body linkage, but it might be hard to discover this with jacked up shoulders. Waiter's Walk The weight is held with a straight arm overhead like a European waiter in a caf. This is usually the lightest of the carries and does wonders for shoulders. These variations will either provide more work capacity or serve as a regression for really rough shoulder issues:.
Suitcase Walk Grab the weight in one hand like a suitcase and walk. The obliques on the other side of the body will want to have a discussion with you the next day.
This is a fairly remedial move but it can teach an athlete about how the abs work. After doing a fair amount of swings and goblet squats, the next way to build up work capacity is to do loaded carries. Loaded carries also demand integrity. Integrity means remaining in one piece. Moral integrity is being the same person in all situations. In exercise, we dont want to be Frankensteins monster, a collection of parts.
Loaded carries teach integrity under load and movement. Even if you dont want to be a world champion, the following drill has value for everybody. Gray Cook taught us a wonderful drill that we call the Cook Drill at my gym. Generally, men can use the 20kg and women the 10kg on the first try.
Now, begin walking with the weight held fully extended above the head in the waiter walk position. As you continue, wait until you feel like you are losing integrity.
Then, shift the weight to the rack. Hold this posi- tion until you feel that same loss of integrity. Then, shift to the suitcase carry position.
When you start to lose the integrity in the suitcase position, shift hands and follow the same progression: Why should we do this drill? Well, for one thing, it exposes our issues. Maybe it is flexibility, the way your spine moves, or something else.
I struggle with the rack position because I tend to try to muscle it rather than support it. So, lets wake up and train my rhomboids then try it again! Is it your posture? Is it mobility, flexibility, or stability? Is it simply a lack of work capacity? Lets find out: This will give you an insight into your integrity under load. Moreover, this drill seems to highlight and improve the issues we may have discovered during the get-up.
Vertical Bird Dog My brother-in-law, Craig, went to a personal trainer. He had an awful experience. That night, he called me to explain what happened. No matter what Craig or his wife, Marci, tried to tell the trainer, he rejected it and stayed on his broken record of more sessions and more supplements. Its a good reminder for all of us.
When someone tells us this hurts, what is our response? Do you roll your eyes? Do you mentally ping an offensive slur? Honestly, I have done both, but Craig reminds me and you that the client and athlete should come first.
Recently, someone said they didnt do bird dogs because they bother my knees. I looked at the concrete floor and thought for once! You know, a pad would work here. But, it didnt, and bird dogs still hurt this persons knees.
And with that, I tried to fix it. The fix completely changed the way I coach balance, rotary stability, and training the core. Its so simple that I am afraid to give it away too soon. Simply, though, I call these verti- cal bird dogs. Thats right, you do bird dogs while standing up. In addition, the vertical bird dog family of exercises addresses a big issue. One of the gaps with bird dogs is the lack of load. Now, we can move our hands and legs in circles, squares and then pump the elbows to the knees to challenge stability, but people tend to compen- sate quickly.
True, many people have experimented with ankle and wrist weights, but the stress on the joints seems to make this even more painful than bare knees on a cold concrete floor. Lets look at the Vertical Bird Dog. I use a series of simple terms to keep clarity in the weight room. Whenever doing an exercise on the knees half kneeling , we always include these:. If youve coached groups long enough, you will have noticed that when you teach the group, your right is often the groups left.
Feel free to do the opposite, but stick with one pattern. Our vertical bird dog series will just be discussed LFD left foot down. To begin, have everyone stand on one foot. In my book, Can You Go? If someone can NOT stand on one foot for ten seconds, I ask them to see a Medical Doctor before we can continue training. I work with several people who have failed this test, and in every case there is a cause.
Personally, as I dealt with a necrotic hip joint, I couldnt hold the ten seconds even with my good leg. There was something wrong with me and I needed a medical intervention. From there, we add Taylor Lewiss Stumble Drill. Maffetone, to remind us, notes that 28, Americans die each year from fall and fall related injuries.
For years, I taught roll- ing, tumbling and break-falls to deal with this statistic. But, Taylor had a better idea, teach- ing people to deal with the stumble. The moment I heard it, I wondered how I could miss something so obvious. The drill is simple: Let the right foot swing up, and then I generally recommend pushing the heel of the right foot straight back, hard.
This can be a hamstring stretch, a deadlift assistance exercise or a test for gluteal amnesia.
Men are from Mars, Women are from Venus
Many people tell me that the day after this drill their butt cheeks feel like they marched up a mountain. If you have been ignoring properly training your glutes, you might feel a lot the day after doing this simple drill. In addition, we are practicing not falling, by catching ourselves before we need to break a fall. After this, grab your kettlebell. I recommend men start with 20kg and women begin with a 12kg kettlebell.
Throughout the drill, keep the kettlebell in the suitcase carry position ONLY. In the beginning, marching in place with high knees is great practice for the rest of the family of vertical bird dog drills. Marching in place with a kettlebell in the suitcase carry position is also an excellent loaded carry that can complement any training situation with limited space like large groups.
LFD with the kettlebell in the left hand This variation will be relatively easy since the weight is countered by the body mass in this position. Bring the right knee up to at least a degree angle. Feel free to pull it higher. The wiggling will completely awaken the entire core of the body.
Many report odd soreness the next day in areas like the lats and obliques as the muscles try to adjust and compensate for the demands of balance. LFD with the kettlebell in the right hand. Really drive the middle finger insert standard joke: The right knee should come up to 90 degrees. Now you are in the traditional bird dog posi- tion, except that you are standing up. Now, things get difficult. With the left hand extended straight up to its zenith, the body mass and kettlebell load will pull hard to the right.
The left side will need to actively squeeze, release and assess the ongoing struggle to remain upright. If you can hold the stance for a while, the core work is amaz- ing. One hears the word activating a lot recently in the fitness industry and the ver- tical bird dog family certainly teaches how to activate the whole family of stabilizers which is essentially every muscle.
LFD Bird Dog.
Now, simply do the series with the right foot down RFD. One interesting thing: So, yes, just like standard train- ing with any lift, the vertical bird dog follows the laws of progressive resistance exercise. Traditional bird dogs have been a stan- dard in my gym and will remain so.
But, listening to the issue of hard floors, got me thinking in a direction that I feel will benefit every trainee from the elite athlete to the nice grandpa next door. You must listen, if you want to be an elite trainer and coach. Assessment I have a master list of things I teach young coaches. When I first sit down with them, they tend to want to know the secrets. Im sure there are secrets to everything, but in strength training and coaching sports, secrets are as transparent as buy low, sell high.
The secrets are fairly obvious: Bird Dog I wish I could make it sexier, but the mas- tery of the basics leads to mastery. I walk these young enthusiastic coaches through a Ten Commandments of sorts.
There are no shalts or shalt nots, but they all carry a fair weight of truth. The role of the coach, mentor and teacher is to constantly assess and see if we are continuing to go in our intended direction. As with a sail-powered ship, we might need to tack about quite a bit, but we still know where we are heading.
Constant assessment. Constant upgrading. Ignore perfect. This isnt Moral Theologythere are no good or bad exercises or training systems. Everything works! Achieving a goal versus success. After the peak is the cliff. Self-discipline is a finite resource.
Fundamentals trump everything else. Take a moment to appreciate those who went before you. There are many tools to choose from today when discussing assessment. I make a living coaching Track and Field, and the assessment in that sport is simple:.
Did you throw farther? Did you jump higher or farther? Did you run faster? Most people wont fit under the banner of athletic performance, so we need some tools to assess them, too. Recently, Doctor Stu McGill noted that just watching a person get down and up from the floor can be a moment for assessment. Cycle 4. Get a total body workout and increase strength and mobility with the fourth cycle of workouts by Dini Leopoldo. Cycle 5. The fifth cycle of Kettlebell workouts will test your strength and endurance while also improving functional fitness.
Cycle 6. Cycle six of the kettlebell workouts will use basic kettlebell and bodyweight movements to make you stronger and build stability.
Cycle 7. Cycle seven of the kettlebell workouts by coach Dini Leopoldo will improve your strength and conditioning with basic kettlebell exercises for athletes of all levels. Cycle 8. Increase power, speed, and explosiveness with the eighth week cycle of kettlebell workouts from coach Dini Leopoldo. Breaking Muscle.
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