Achieve Pain-Free Kettlebell Training and Build a Strong Foundation to Become a PRO Kettlebell Trainer or Enthusiast
You should buy this book if you:
- Are just getting started with kettlebell training; or
- Want to learn how to teach your clients the fundamentals of kettlebell training; or
- Want to do things right from the beginning and learn all the important things usually overlooked; or
- Want to lay the foundations to become a PRO kettlebell enthusiast or trainer
This book is for people who experience pain or discomfort, it’s to help reduce or eliminate callus, forearm pain and bruises, shoulder pain, elbow pain and much more when using kettlebells incorrectly.
The most common exercises are covered, the ones you’re most likely having trouble with right now, but everything you need to know about those exercises is described in intricate detail. You will not only find information on how to prevent pain, the ‘why’ you need to do something a certain way will also be explained because no one truly understands something fully until they understand the ‘why’.
“An extremely insightful and descriptive read. Taco has taken the principles and fundamental aspects of kettlebell training and laid them down in an easy and detailed manner. The information contained with these pages will aid any kettlebell user in becoming more efficient using this versatile tool. The detailed instructions of hand position and racking the bell alone, with the hints and tip on safety, will ensure that any reader will be able to use kettlebells in an effective and safe manner, to ensure the best results. On a personal note, I’m self-taught from various books and videos. All of which strongly focus on the exercise and the program, while only briefly covering the hand, rack and safety issues faced by any kettlebell user. I would strongly recommend this book to any kettlebell users regardless of the experience.”
You find other details that you won’t find elsewhere, like for example, information about the types of kettlebell grips available, would you believe it, there are more than 25! It’s not just a list of grips, it’s also explained how to execute them and what they’re most commonly used for, after all, search the internet and you will find many different grips mentioned and a lot of other misinformation, but I guarantee you that you won’t find the explanations you will find in this book.
“A great book for anyone wanting to integrate kettlebells into their workouts. Taco covers a lot of information which will help you maximise your training. Links to videos are an added bonus and assist with the technical aspects of kettlebell training.”
Mark Godwin (Director, Fit Biz UK)
Table of Contents
- Kettlebell Training Fundamentals
- What Is Kettlebell Training?
- Kettlebell Training Benefits
- Are Kettlebells Effective?
- Training Basics
- Why Train?
- Working Out Versus Training
- Kettlebell Safety
- Regress When Required
- What is Shoulder Packing?
- Are Kettlebells Safe?
- You’re Going to Get Hurt
- Progression is Key
- Are Kettlebells Bad for Your Shoulders?
- Are Kettlebells Bad for Your Back?
- Anatomy of the Kettlebell
- Warming up for Kettlebell Training
- Mimic the Workout
- Why Increase the Temperature?
- Why Increase Blood Flow?
- Increase of Intensity and Complexity
- Which Kettlebell to Choose and Why?
- What Weight to Choose?
- Kettlebell Grips
- General Grip Information
- Why should you learn about grips?
- Why use different grips?
- Hand Position on the Handle
- 45 Degree Angle
- Grip Categories
- Double Hand Grip
- Swan Grip
- OK Grip (AKA 2 or 3 Finger Grip)
- Double Hand Corkscrew Grip
- Closed Double Hand Grip
- Hook Grip (AKA Overhand Grip)
- Closed Hook Grip (AKA C Grip)
- Why Use Hook Grip?
- …. many more
- Thumb up or Thumb Down? Performance Gain?
- Basic Double Arm Swing Instructions
- Squat and Hip Hinge Definition
- Swing Squat vs Hip Hinge Style
- American vs Russian Swing
- The Problem with the American Swing
- Kettlebell Racking and Cleaning
- Why Rack Properly?
- Common Grips in Racking
- Kettlebell Clean
- Assisted Clean
- Common Clean Mistake
- Ambiguity Of Cleans
- Weakest Point
- Clean Variations
- Swing Clean
- Dead Clean
- One Bell Racking Position
- Bodyweight Racking Practise
- Spine Position for Racking
- Racking Points and Cues
- Kettlebell Resting Position
- The Racking Concept
- Racking Types and Racking for Females
- Kettlebell Pain
- Muscle Aches
- Forearm Pain and Bruises
- Shoulder Pain
- Wrist Pain
- Knee Pain
- Elbow Pain
- Neck Pain
- Lower-Back Pain
- Kettlebell Golden Rules
- Progression for Beginners
- Overhead Press
- Kettlebell Rows
- Kettlebell Row Variations
- Muscles worked with rows
- Butterfly Stretch
- Lizard Pose
- Tipover Tuck Hamstring Stretch
- Easy Quad Stretch / Lying Side Quad Stretch
- Kneeling Forearm / Bicep Stretch
- Single Arm Chest Stretch
- Posterior Shoulder Stretch
- Overhead Tricep Stretch
- Overhead Lat Stretch
- Seated Leg Hug
- What Is Kettlebell Training?
Frequently asked questions:
- Do you have printed copies of the book?
Yes, they’re available on Amazon.
- Can I open books purchased from Cavemantraining on my Kindle device?
Yes, just transfer the file to your Kindle and type in the password just like you would on your computer to unlock and read it.
- Can I read books purchased from Cavemantraining on my phone?
Yes, just email or transfer the PDF to your phone.
- How long do I have to download the book to my devices?
You have 7 days to transfer the book to your devices, after that you can request renewed access if you lost your book.
- The file is password protected, what is the password?
Please read the whole email which has all the information.
- How do I save the file?
Please see below for further FAQs
Not sure how to download? Don’t know what the password is?
Don’t know where to save the file on your computer?
Check out our FAQ.