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Publish Date:
Kettlebell “Smart Start”
July 4, 2006
By Lisa Shaffer
Table of Contents:
• Introduction
• Swing
• Clean
• Military Press
• Turkish Getup
• Front Squat
• Putting it all together
• Kettlebell FAQs
• Kettlebell Basics
• Exercises Appendix
• Kettlebell Sizes/Weight
• Prices and Ordering
• Troubleshooting
S o, you’re interested in
kettlebell training. That’s
fantastic!
basic information in this e-
book to get you started.
This book includes 5
exercises pulled from my best
selling kettlebell manual “Get
in the Best Shape of Your
Life”. I have also included the
corresponding video clips from
the companion DVD
“Kettlebell Basics”. I’ve also
thrown in the kettlebell basics
chapter from the manual as
well. The exercises are as
follows; swings, cleans,
military press, front squats
and Turkish getup.
Working out with kettlebells
has many benefits; it’s fun, it
will improve your flexibility,
strength, cardio endurance,
strength endurance and
overall appearance. But
here’s the catch, there is a
learning curve. It’s important
to take the time to learn and
practice the subtle details of
the lifts. Learning these
details will speed up your
results and reduce your risk of
injury.
Lisa Shaffer is a Dallas, TX
based kettlebell instructor
who has trained hundreds
of clients throughout the
country. She is the author
of the best selling book and
DVD “Get in the Best Shape
of Your Life”
You will be able to practice
these exercises with a
dumbbell if you don’t have a
kettlebell, but they won’t feel
quite the same. Once you get
the kettlebell you’ll know what
I mean.
Whether you have been lifting
weights most of your life or
you are a true beginner to
weight training, there is a lot
for you to learn. For one thing
the lingo, I’ll provide some
Let’s Get Started—Kettlebell Basics
“The results you will
get with training with
a kettlebell far
outweigh the time
you spend learning.”
The most important point of
training properly with a
kettlebell is learning how to
generate power from your
hips. What I’m talking about is
the hip snap or some people
call it a hip thrust ( please see
the kettlebell basics chapter).
This is the first thing people
tend to leave out. Learning
how to generate power from
your hips will protect your
lower back. To practice this
lock out and get the feel for it
I’d like for you to start by doing
some dead lifts.
Just don’t stand with your feet
too close together or too far
apart. Now push your glutes
back and keep your head up,
grasp your bell that is between
your feet. Stand straight up
and lock your hips out at the
top. Hmmm, what do I mean
by locking your hips out?
When you stand straight up
sqeeze your glutes hard and
tighten your abs, at the same
time flex your quads (the front
of your thighs) hard as well.
At first it takes some
concentration. Your feet
should remain flat on the floor
at all times and you should not
be leaning back. Your
kettlebell will be hanging in
front of you with your arms
straight and shoulders down.
Perform 3 sets of 5 reps, just
practicing the proper dead lift
form and the lock out at the
top. Before you move on be
certain that you are
performing the lock out at the
top properly on every rep.
Now that you understand the
lock out and proper stance
lets speed it up a bit. Start all
over with the dead lift, but this
time stand up explosively and
lock your hips out faster and
harder. That means squeeze
your glutes and tighten your
abs and quads faster and
harder. What you should see
is the kettlebell popping up in
front of you instead of just
hanging. Now do 3 sets of 5
reps practicing this technique.
Place a kettlebell or dumbbell
between your feet. Your feet
should be about shoulder
distance apart or whatever is
most comfortable for you.
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Page 2
Kettlebell “Smart Start”
Swings
Swing Video Clip
Once you feel comfortable
with that fast moving dead lift
t is ime to move on to
swings.
Please see the chapter on
swings for instruction and a
brief video clip to show the
motion. Remember, the
power is being generated from
your hips with the explosive
lock out (hip snap) you
practiced. Just because you
are swinging the bell through
your legs doesn’t mean you
forget the hip snap.
A good rule of thumb to follow
regarding adding swings to
your workouts is to practice
them for two weeks before
moving on to the other
exercises. If you are an
experienced lifter you may just
need a week. Add in 10-15
minutes of swing practice a
day or at least 3 days a week.
The number of sets and reps
really does not matter at this
point. Just make sure you
practice using perfect form on
each and every rep. When
your form gets sloppy stop
and take a break.
Clean
You have to be proficient with
the hip snap before moving on
to the clean. Even when per-
forming cleans the power
comes from the hips. Every-
thing on the bottom is the
same as the swing you just
don’t swing the weight. You
guide it up the middle of your
body and get your hand
around the bell at about stom-
ach level. Please see the
instructional page on Cleans.
to this exercise. You must
learn to hip snap and wrap
your hand around the bell with
perfect timing or it will bang
your forearm. Two, there is
also an intensity aspect to this
drill. If you over power the
weight with your hips you will
bang your forearms and if you
don’t generate enough power
through the hips you will end
up pulling the weight up and
once again banging your fore-
arms. Read through the in-
structional page carefully and
watch the DVD clip closely.
When practicing this drill keep
your sets and reps low so you
don’t get too many bruises.
Two sets of 5 reps to start is
just fine.
Clean Video Clip
Whatever you do don’t give
up. As I stated in the begin-
ning of this article there is a
learning curve. The results
you will get with training with a
kettlebell far outweigh the time
you spend learning.
Here are a few extra pointers
for you when learning cleans:
One, there is a timing aspect
Military Press
Now that you know how to
clean and rack the kettlebell
properly you will have an eas-
ier time with the military press.
hips pushed underneath you
to protect your lower back.
Since this is a high tension
slow moving exercise keep
your reps to five or less. You
can do as many sets as you
would like.
The military press starts from
the racked position (please
see the kettlebell basics chap-
ter for a definition). A few
important points; one, you
need to learn how to tighten
all the muscles in your body
(especially your lower body) to
add tension and strength to
your press and two keep your
Military Press Video Clip
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Page 3
Kettlebell “Smart Start”
Turkish Getups (TGU)
This is an excellent exercise
for strengthening your core
and for shoulder stability and
flexibility. TGU's work
practically ever muscle in your
body. It is also a lot harder
than it looks. This exercise is
considered a grind so keep
your reps low and perform
them when you are as fresh
as possible. Punching to the
sky (please see the KB
basics) is critical when
performing TGU's. Your
elbow must remain locked out
at all times and your shoulder
must remain tucked in its
socket.
This is a highly technical
exercise. I suggest you
practice the mechanics with
no weight until you are
comfortable with the
movement.
TGU Video Clip
Front Squats
Front Squats are also a grind
exercise. It is best to keep
your reps low. Front Squats
not only work your legs and
glutes but it also works your
abs and core as
well. Because the weight is
directly over your working
muscles it makes the exercise
extremely effective. Don't be
afraid to rock bottom squat
(please see KB basics). It is
perfectly safe when performed
correctly. Just be sure to
actively pull yourself down
with your hip flexors.
Front Squat Video Clip
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Page 4
Kettlebell “Smart Start”
Putting It All Together
For at least 6-8 weeks you should think of your kettlebell workouts as practice. The
displaced weight of the kettlebell adds intensity to your workout by working stabilizer
muscles and your joints as well. This is a great thing as long as you ease into the
workouts.
The Progression
For two weeks do about 15-20 minutes of
kettlebell practice at least three days a
week. Start with Swings and Turkish Get
Ups. Once you have the swing form down
add Cleans to your practice. To help build
strength in your joints hold the kettlebell in
the racked position for 15 seconds
between each rep. Concentrate on
pushing your hips under neath you and
keeping your hips locked. Remember to
keep your reps low at first to minimize
bruising. When you are comfortable with
the form you can do as many reps as you
like.
the shoulder stabilizer muscles and joint
do a 5-10 static hold overhead in the
locked out position. Be sure to keep
your elbow completely locked out, your
shoulder down, not shrugged and lower
body tight with your hips locked out
underneath you. All of this creates
tension for strength plus it builds a sturdy
base to hold the weight over. Please
see the Military Press page for complete
instructions.
a moment, exhale and pause again.
This will relax the tension in your groin
muscles and your squat depth should
get even lower. Please see the Front
Squat page for complete instructions.
Front squats also start in the racked
position. Don't be afraid to squat past
parallell if your flexibility allows. It is
perfectly safe if you do it properly. Be
sure to pull yourself down with your hip
flexors and use your muscles as your
brakes not your knees. When you get
down to your lowest point then pause for
Now that you are comfortable with the
Clean and racked position add Military
Press and Front Squat to your practice.
These are grind exercises so keep your
reps low (5 or less). To help strengthen
Practice Workout to Follow
These workouts are just a guideline. They will be too easy for some and too hard for others.
Let your body be the judge. Remember this is just practice so don't push it.
Weeks 1 and 2
Weeks 3 and 4
Weeks 5 and 6
Day 1: Swings 3 sets of 10 reps
Day 1: Swings3x10
Day 1: Swings 3x10
Turkish Getups 3 sets of 2
Turkish Getup 2x2
Turkish Getups 2x3
reps each side.
Cleans 3x5
Military Press 2x5 w/ a 5
Do a 10-15 second static
sec. static hold overhead.
Day 2: Swings2x15
hold in the rack position
Turkish Getups 2x2
Turkish Getups 2x2 each
between each rep of your
Cleans 2x5
Side
last set of cleans.
Front Squats 2x5
Day 3: Swings4x10
Day 2: Swings2x15
Day 2: Swings3x10
Turkish Getups 3x2 each
Turkish Getup 3x2
Military Press 2x3
Side.
Cleans 2x5
Day 3: Military Press 2x5
Day 3: Swings3x10
Swings 3x10
Turkish Getups 2x1
Turkish Getups 2x3
Cleans 3x5 w/ static hold
Cleans 3x5
between each rep of last
Front Squats 3x5
set.
Day 4: Swings 3x12
Front Squats 3x5
Turkish Getups 2x2
Cleans 3x5
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Page 5
Kettlebell “Smart Start”
Kettlebell Frequently Asked Questions
1. What size kettlebell should I start with?
Well, that all depends on your conditioning, experience lifting, strength etc... Generally it is best
to error on the light side when starting out with kettlebells. An average woman should start with an 8
kg/18lber. The average man should start with a 16kg/36lber.
If you are strong in the overhead lifts and consider yourself an experienced lifter then a strong woman
could start with at 12kb/26lber and a strong man could start with a 20kg/44lber.
2. How many kettlebells do I need?
Just one kettlebell to start.
3. Is this a full body workout or do I need other weights too?
Kettlebells can be used as a stand alone strength training tool for a full body workout or as a
supplement to your current training.
4. Do I need any special training to use a kettlebell?
It is always best when first starting out with kettlebells to get some training with a certified instructor.
Two or three one on one sessions or attending a workshop will really get your off to the right start. If
that is not possible this ebook is here to provide you with the best written and video instruction
possible.
5. I haven't worked out in years is kettlebell training for me?
Absolutely. Kettlebells are a great training tool for "getting back into shape".
6. How do I know when I'm ready to move up to a heavier kettlebell?
When you get to the point where you can swing the kettlebell 20 reps for several sets and you can
press it five reps for 3-5 sets you will be ready to move up.
7. I've been working out for a few months now and I'm ready for another kettlebell,
should I move up in weight or get another one the same size?
That really depends on your goals. You can ask three different experienced instructors this question
and you will probably get 3 different answers. My rule of thumb is this, you can't go wrong with getting
the double if your goal is strength or strength endurance. It takes a lot more strength to press two
kettlebells than it does just one, even if pressing one is getting easy. If your goal is conditioning, then
get the heavier bell and stick to the unilateral work for a while longer.
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