Body Sculpting with Kettlebells for Men: The Complete Strength and Conditioning Plan

217 Pages·2014·7.69 MB·English

by  Roger Hall

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Body Sculpting with Kettlebells for Men
Text copyright © 2013 Roger Hall
Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN: 978-1-57826-478-0
eBook ISBN: 978-1-57826479-7
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic or otherwise, without written permission
from the publisher.
Cover and interior design by Nick Macagnone
Photography by Catarina Astrom
Special thanks to New Balance for providing clothing and footwear for our models. Visit
www.newbalance.com for more information.
v3.1
Contents
Cover
Title Page
Copyright
Foreword
Welcome to Kettlebells
Choosing Kettlebells for a Home Gym
Getting Started
Nutritional Basics
The Exercises
Joint Mobility and Warm-Up Exercises
Body Weight and Core Movements
Dead Lifts, Swings, and Swing Variations
Squats and Squat Variations
Cleans and Clean Variations
Overhead Movements
Lunges and Lunge Variations
Carry Variations
The Workouts
Important Workout Terms
Beginner Workout
Intermediate Workout
Advanced Workout
Time-Crunched Workouts
Heavy and Odd Object Training
Important Kettlebell Terms
Top Ten Frequently Asked Questions
Closing Remarks
Resources
About the Author

Foreword
Unlike traditional dumbbells, the true power of the kettlebell lies in its
unique shape. Because the kettlebell’s center of mass is extended beyond
the hand, more muscle groups are utilized in the swinging and
movement of a kettlebell as opposed to the lifting of dumbbells, thus
producing a much more effective workout. For this reason, the kettlebell
has attracted attention from fitness professionals and is being
increasingly adapted for the general public.
For the first time ever, Body Sculpting with Kettlebells for Men gives
readers a comprehensive guide to using this unique fitness tool,
complete with workouts for all fitness levels. Simple to learn, easy to use
and with a ton of benefits, Body Sculpting with Kettlebells for Men provides
the perfect core or supplement to your existing workout and body
sculpting routine.
Utilizing the unique and proven benefits of kettlebells, Body Sculpting
with Kettlebells for Men provides instructions, exercises, and routines
perfect for gaining strength, packing on muscle, and burning body fat.
Kettlebells are quickly growing in popularity, both among fitness
professionals and the general public for overall body sculpting work.
With a small investment in the kettlebells equipment, the workouts can
be done at home. Body Sculpting with Kettlebells for Men includes detailed
exercises for beginners to advanced exercisers including workouts for
building muscle mass, toning, and increasing cardio fitness.
Kettlebells are a surprisingly simple and incredibly effective tool for a
full-body workout like you’ve never seen before.
Body Sculpting with Kettlebells for Men takes this amazing potential and
turns it into results, with pinpointed exercise routines and disciplined
strength building workouts to maximize the benefits of your body
sculpting program.
James Villepigue, CSCS, and Hugo Rivera, CFT, SPN
Co-Authors, The Body Sculpting Bible series

If you are reading this book right now, you are most likely
looking to make a change to your workout. This may be
your first step toward jumping into a regular exercise
routine.
You may already be in the habit of working out and understand the
importance of exercise, but are now interested in ramping up your
fitness state. Or you may be looking to add kettlebells to your current
weightlifting program to take your workout to a whole new level. That’s
the beauty of kettlebells training: kettlebells can be used to strengthen
and enhance your body, regardless of your age, size, or fitness level.
Whatever your fitness goals may be, training with kettlebells can help
you get there and achieve those goals faster.