INDEX

FULL BODY BALLISTICS GRINDS//LOWER BODY

//Pulling //Hip Dominant
1. Two Handed Swing 24. One Legged Deadlift -­Single
2. Double Kettlebell Swing 25. One Legged Deadlift-­Double
3. Single Arm Swing 26. Box Squat
4. Hand To Hand Swing 27. Deck Squat

//Clean //Knee Dominant -­ Squats

5. Clean 28. Single Front Squat
6. Double Clean 29. Double Front Squat
7. Bottoms Up Clean
8. Snatch //Lunges
9. One Arm Split Snatch 30. Lunge
31. Double Overhead Lunge
//Pushing
10. One Arm Jerk
11. Double Kettlebell Jerk CORE ABDOMINALS
32. Between The Leg Pass
//Full Body Ballistics 33. Get-­ Up Sit-­Up
12. Clean And Jerk 34. Rolling Sit-­Up
35. Russian Twist

GRINDS//UPPER BODY
//Vertical Push MIXED MOVEMENT GROUPS
13. Single Military Press 36. Low Windmill
14. Double Military Press 37. Windmill High
15. See-­Saw Press 38. Windmill Double
16. Bottoms Up Press 39. Windmill Chest Opener
17. Bent Press 40. Turkish Get-­Up Lunge
41. Turkish Get-­Up Squat
//Horizontal Push 42. Arm Bar
18. Two Handed Floor Press
19. Guard Attack
20. Single Floor Press

//Horizontal Pull
21. One Arm Row
22. Double Row
23. Renegade Row
 FULL BODY BALLISTICS
//PULLING
//LEGS/BACK/CORE/SHOULDERS

1. TWO HANDED SWING

Execution:
Stand with feet shoulder width apart, with the kettlebell between
your feet. Carefully squat down to pick up the kettlebell, coming
back to standing holding the kettlebell with arms extended.
Keeping your eyes forward throughout the movement, swing the
kettlebell back between your legs as you come down into a partial
squat. Then, snap the hips forward by contracting the glutes and
quads. The force generated by this hip snapping movement will
drive the kettlebell back up; the kettlebell is not lifted by the arms.
Breathe in just before the kettlebell swings back between your
legs and breathe out as the kettlebell is swinging up.

Valuable Points:
Ensure you keep your back in the correct position, keeping your
eyes forward will help with this. Your lower back should not bend
forward. Do not try to lift the kettlebell, you are using the power
generated by snapping your hips forward to swing the kettlebell.
 FULL BODY BALLISTICS
//PULLING
//LEGS/CORE/SHOULDERS

2. DOUBLE KETTLEBELL SWING

Execution:
Pick up two kettlebells and stand with feet wide enough to allow
both kettlebells to swing through simultaneously. Hold handles
parallel to your body with an overhand grip. The rest of the
movement is similar to the two hand kettlebell swing: keeping
your eyes forward throughout the movement, swing the kettlebells
back between your legs as you come down into a partial squat.
Then, snap the hips forward by contracting the glutes and quads.
The force generated by this hip snapping movement will drive
the kettlebells back up; the kettlebells are not lifted by the arms.
Breathe in just before the kettlebells swing back between your
legs and breathe out as the kettlebells are swinging up.

Valuable Points:
As with any other swing, ensure your lower back doesn’t bend
forward. If you are using larger bells you may have to have quite a
wide stance.
 FULL BODY BALLISTICS
//PULLING
//HIPS/LEGS/ARMS/LOWER BACK

3. SINGLE ARM SWING

Execution:
Pick up your Kettlebell and stand with feet wide enough to allow
the kettlebell to swing through. Hold handle parallel to your body
with an overhand grip. The rest of the movement is similar to the
two hand kettlebell swing: keeping your eyes forward throughout
the movement, swing the kettlebells back between your legs as
you come down into a partial squat. Then,snap the hips forward
by contracting the glutes and quads. The force generated by this
hip snapping movement will drive the kettlebells back up; the
kettlebells are not lifted by the arms. Breathe in just before the
kettlebells swing back between your legs and breathe out as the
kettlebells are swinging up.

Valuable Points:
Ensure you keep your back in the correct position, keeping your
eyes forward will help with this. There should be no bending
forward of the lower back. Do not try to lift the kettlebell, you are
using the power generated by snapping your hips forward to
swing the kettlebell.
 FULL BODY BALLISTICS
//PULLING
//LEGS/CORE/SHOULDERS

4. HAND TO HAND SWING

Execution:
Stand with feet shoulder width apart and carefully squat down to
pick up the kettlebell with one hand, coming back to standing
holding the kettlebell with arm extended. Keeping your eyes
forward throughout the movement, swing the kettlebell back
between your legs as you come down into a partial squat. Then,
snap the hips forward by contracting the glutes and quads. The
force generated by this hip snapping movement will drive the
kettlebell back up; the kettlebell is not lifted by the arm. As it
reaches its peak swap hands by placing your hand over the top
of the knuckles on the swinging hand and release the bell into
your other hand. Breathe in just before the kettlebell swings back
between your legs and breathe out as the kettlebell is swinging up.

Valuable Points:
Follow all guidelines of the 2 handed swing, remember to keep
your shoulders level throughout. Start swapping hands safely, then
as your skill increases try for some ‘air’ between the passes.
 FULL BODY BALLISTICS
//PULLING
//HIPS/LEGS/ARMS/LOWER BACK

5. CLEAN
Execution:
The kettlebell is swung between your legs and then propelled
forward by the power in the hips. The kettlebell is then rolled
over to rest against the forearm. You can absorb the impact by
tightening up and dipping the knees. The final step is to repeat
the process by dropping the kettlebell between your feet and
absorbing the shock with your hamstrings –not your back or arm!

Valuable Points:
Power is produced by snapping the hips – do not muscle up the
bell with your biceps! Keep your wrist flat – imagine that the
wrist is an extension of your forearm – no bending allowed. Avoid
leaning back Power is produced by snapping the hips -­ do not
muscle up the bell with your biceps! Keep your wrist flat –imagine
that the wrist is an extension of your forearm –no bending allowed.
Avoid leaning back.
 FULL BODY BALLISTICS
//PULLING
//SHOULDERS/ARMS/ABDOMINALS/LEGS

6. DOUBLE CLEAN
Execution:
Pick up two kettlebells and stand up. Position your feet wide enough
so both kettlebells will be able to swing through simultaneously.
Swing both kettlebells back and then drive them forward with hip
extension. When the kettlebells reach about a 30 degree angle from
your body, pull them up and let them roll over your forearms so they
come to rest in rack position. Ensure that as you pull the kettlebells
up your elbows stay close to your sides. Your hand should meet in
the middle of your chest in the rack position.

Valuable Points:
As you clean the kettlebells up keep your grip relaxed so that
the kettlebell rolls easily around your wrist. As you bring the
kettlebells back down to the start position, try to catch them in
your fingers (so the handles skip over your palms) to avoid tearing
calluses, particularly with high repetitions. To rest in the rack
position, bring your hips forward, relax your shoulders down, look
straight ahead, rest your elbows on your hips and if you like you
can interlock your fingers.
 FULL BODY BALLISTICS
//PULLING
//CORE/SHOULDERS/GRIP

7. BOTTOMS UP CLEAN
Execution:
Pick up the kettlebell and turn your hand so that your palm is
facing inwards and the handle runs longways, pointing in front of
you. Swing the kettlebell back between your legs, bending at the
knees and hips and keeping your eyes focused on a point straight
in front of you. wing the kettlebell back through your legs in front
of you. As the kettlebell starts swinging up, crush the handle and
bend your elbow so that the handle stays pointing in the same
direction as the start position, but the body of the kettlebell rotates
over the top and into the upside down position. Make sure you
keep your elbow in close to your side. Hold the kettlebell in the
upside down position for a moment, then swing it back down to
the start position.

Valuable Points:
The kettlebell should stay in a straight line as you swing it through
into the bottoms up clean. To make sure the kettlebell swings
like this, keep your elbow in close to your side and keep your
forearm straight as you bend your elbow to clean the kettlebell up.
Crushing the handle will help you keep the kettlebell steady and
balance it in the upside down position.
 FULL BODY BALLISTICS
//PULLING
//LEGS, HIPS, LOWER AND UPPER BACK/SHOULDERS/GRIP

8. SNATCH
Execution:
Swing the kettlebell back between your legs and then power the
bell forward by snapping the hips. The bell is kept close to the
body and once it reaches hip height you forcefully pull back with
your shoulder. his motion will cause the bell to rotate around the
hand and come to rest on the forearm. Finally,reach for the sky
and lockout the arm.

Valuable Points:
Keep your lower back arched and ensure the wrist remains in a
neutral position. No bending! Also ensure the kettlebell remains in
the mid-­ line of the body to guarantee efficiency of motion.
 FULL BODY BALLISTICS
//PULLING
//HIPS/LEGS/CORE/SHOULDERS

9. ONE ARM SPLIT SNATCH

Execution:
Initiate movement by performing a One Arm Swing. Pull the bell
up in front of your body into a high-­ pull and jump your opposite
leg (to the hand that’s performing the swing) backwards whilst
performing a snatch. Drop under the bell as you sink into the lunge
then explosively jump back up into a swing stance, pulling the bell
back down from the top position, catching it with your hips.

Valuable Points:
Power the movement with your hips. Keep your elbow bent
throughout the high-­ pull so you can ‘punch’ your hand through the
handle to minimise the impact on your wrist. Drop under the bell
like a jerk (see next exercise).
 FULL BODY BALLISTICS
//PUSHING
//LEGS/ARMS/SHOULDERS/RESPIRATORY MUSCLES

10. ONE ARM JERK

Execution:
There are four phases to the jerk:
Dip: Drop into a quarter squat, ensuring the knees are projected
over the toes. Then,stop the motion quickly to absorb and store
energy for the...
Drive: Dynamically reverse the motion and drive the kettlebell
towards the sky. Ensure the elbow stays close and the kettlebell
goes straight up – don’t waste energy and time by going to the
side or moving in an arc. You’re now ready for the...
Catch: While the bell is still upward bound, drop into a second
dip and get under the weight. Lock out the arm and then stand up
straight.
Lower: Let the kettlebell free fall into the rack position. Absorb the
impact by letting out some air and performing another knee dip.

Valuable Points:
This is often the most difficult move to master. The idea is to
incorporate a second jerk on the way up so you don’t have to
muscle up the kettlebell but rather get under the bell and stand
up. You don’t want to press the kettlebell to the lockout position
– this causes premature fatigue and isn’t efficient use of motion.
 FULL BODY BALLISTICS
//PUSHING
//LEGS/ARMS/SHOULDERS

11. DOUBLE KETTLEBELL JERK

Execution:
There are four phases to the jerk:
Dip: Drop into a quarter squat, ensuring the knees are projected
over the toes. Then, stop the motion quickly to absorb and store
energy for the...
Drive: Dynamically reverse the motion and drive the kettlebell
towards the sky. Ensure the elbow stays close and the kettlebell
goes straight up – don’t waste energy and time by going to the
side or moving in an arc. You’re now ready for the...
Catch: While the bell is still upward bound, drop into a second
dip and get under the weight. Lock out the arm and then stand up
straight.
Lower: Let the kettlebell free fall into the rack position. Absorb the
impact by letting out some air and performing another knee dip.

Valuable Points:
Position the Kettlebell’s handle at the base of the palm before
jerking it. The second dip should be performed explosively.
Deliberately pull, or drop underneath the weight explosively into
the lockout position. Here should be no pressing out the Kettlebell.
 FULL BODY BALLISTICS
//COMBINATION LIFTS
//LEGS/CORE/SHOULDERS

12. CLEAN AND JERK

Execution:
Pick up two kettlebells and stand up. Position your feet wide enough
so both kettlebells will be able to swing through simultaneously.
Swing both kettlebells back and then drive them forward with hip
extension. When the kettlebells reach about a 30 degree angle from
your body, pull them up and let them roll over your forearms so they
come to rest in rack position. Ensure that as you pull the kettlebells
up your elbows stay close to your sides. Your hand should meet in
the middle of your chest in rack position.
There are four phases to the jerk:
Dip: Drop into a quarters quat,ensuring the knees are projected
over the toes. Then,stop the motion quickly to absorb and store
energy for the...
Drive: Dynamically reverse the motion and drive the kettlebell
towards the sky. Ensure the elbow stays close and the kettlebell
goes straight up – don’t waste energy and time by going to the
side or moving in an arc. You’re now ready for the...
Catch: While the bell is still upward bound, drop into a second
dip and get under the weight. Lock out the arm and then stand up
straight.
Lower: Let the kettlebell free fall into the rack position. Absorb the
impact by letting out some air and performing another knee dip.

Valuable Points:
With the double clean and jerk ensure both arms are in the
correct lock out position overhead. You can rest in the rack
position or the overhead position. With both the clean and jerk
keep your elbows in close to your sides, keeping the movement
streamlined and efficient.
 GRINDS
//UPPER BODY//VERTICAL PUSH
//CORE/SHOULDERS/ARMS/UPPER BACK

13. SINGLE MILITARY PRESS

Execution:
Clean kettlebell to shoulder, pulling your elbow towards your hip
and squeezing your lats. Tense your whole body with a strong
abdominal, glute and thigh contraction. Squeeze the kettlebell as
you press it keeping your wrist tight and neutral. As it passes your
eyes, start to lean through with your chest, completing the lockout
with your bicep next to your ear. Actively ‘pull’ the bell back to
your chest.

Valuable Points:
When you are exerting yourself, always pull up your pelvis floor.
Keep your abdomen pressurised until you lock out the Kettlebell
overhead.
 GRINDS
//UPPER BODY//VERTICAL PUSH
//SHOULDERS/CORE/ARMS/CHEST

14. DOUBLE MILITARY PRESS

Execution:
Clean both kettlebells into the rack position. Pull your elbows into
your hips, activating your lats. Tense your whole body, particularly
your abdominals, glutes and thighs. Press the kettlebells up,
ensuring you keep your body tense. Grip the kettlebell tightly
while pressing and keep your wrist in a neutral position. Our
shoulders should stay down as you press,don’t let them come up
into a shrug. The kettlebells should be pressed into full overhead
lock out position, with your arms completely extended and biceps
in close to your ears. Breathe out a bit at the top of the movement
before taking in a small breath and tensing to lower the kettlebells
slowly back to rack position. As you lower, pull your lat down to
keep the movement controlled and stabilise the shoulder.

Valuable Points:
Keep your spine in neutral position while performing double
military presses and ensure you protect your back by keeping
your body tense throughout the movement.
 GRINDS
//UPPER BODY//VERTICAL PUSH
//SHOULDERS/CORE/ARMS/CHEST/BACK

15. SEE-SAW PRESS

Execution:
Clean both kettlebells into the rack position, then press your non-­
dominant hand into the overhead lockout position.
Tighten your whole body with an intense abdominal, glute and
thigh contraction. Slightly turn torso so that the racked kettlebell
arm is centered to the navel and head is turned up so you are now
looking at the overhead kettlebell.
Simultaneously iniate the lowering of the overhead bell, while
commencing the press of the bell in the rack position. As you
complete this transition, square shoulders to the front. Continue
to press and lower both bells while turning torso in to the starting
posture but now you are facing the opposite hand in the overhead
position whilst the other is now racked.

Valuable Points:
To maximise your presses, ensure both bells are racked directly
across the sweet spot/ tricep trigger reflex,as this will allow a
greater activation of the tricep. here is a certain rhythm to the
breathing in the execution of this exercise, it is best to exhale on the
press and inhale before starting to press with the opposite hand.
Maintain a straight back and a strong level of tension through the
abdominals.
 GRINDS
//UPPER BODY//VERTICAL PUSH
//SHOULDERS/CORE/LEGS

16. BOTTOMS UP PRESS

Execution:
To start, either do a bottoms up clean or do a normal clean and
then turn the kettlebell upside down using your other hand.
You will need to grip the handle of the kettlebell very tightly in
order to keep it balanced. Make sure your wrist is straight and
the weight of the bell is loaded on the hell of your hand. queeze
your elbow into your side and activate your lats. ense your body,
particularly your glutes and core. Keeping your eyes on the
kettlebell and crushing the handle, press the bell straight up.
Make sure your back remains straight throughout the movement,
don’t lean back. Extend your arm to full lockout, then slowly lower
the bell back down to the starting position.

Valuable Points:
The bottoms up press requires a lot of skill and concentration to
keep the kettlebell balanced in the upside down position. Keeping
your eyes focused on the kettlebell and keeping your whole body
tense, in particular crushing the handle of the kettlebell, will help
enormously with this lift. As will a lot of practice! Start out with
a light kettlebell to train your balance, before moving on to the
heavier kettlebells.
 GRINDS
//UPPER BODY//VERTICAL PUSH
//BACK/ARMS/LEGS/ABDOMINALS

17. BENT PRESS

Execution:
Start by cleaning the kettlebell into rack position. Step forward
with the opposite foot from the lifting side. Position your feet
shoulder width apart and turn the foot on the lifting side in
slightly. ush the hip on the lifting side right out and keep that leg
locked,while the leg on the non-­ lifting side should be slightly
bent and the foot pointing straight forward (parallel to the foot
on the lifting side). Position your forearm vertically and to the
side of your ribcage; turn the non-­ lifting shoulder away in order
to do this. Keeping your eyes on the kettlebell throughout the
movement, slowly lean forward and lower your body away from
the kettlebell. As you lean down, your arm should straighten
naturally (don’t try to straighten it by pressing upwards).
Make sure you engage your lat on the lifting side to stabilise
the shoulder joint. Once your arm is straight, bend both legs
(remember to keep your eyes on the kettlebell as you do this) and
come down into overhead squat position. Finally, keeping your
lifting arm vertical and locked out, stand up being sure to engage
your glutes and core, and press your weight through your heels.
ower the kettlebell back into rack position.

Valuable Points:
The bent press is one of the most technical kettlebell lifts and
great care must be taken when performing it. Ensure you keep
your eyes on the kettlebell at all times, if your eyes drift away the
kettlebell will too. Ensure you perform the movement in a slow and
very controlled fashion.
 GRINDS
//UPPER BODY//HORIZONTAL PUSH
//CORE/SHOULDERS/CHEST

18. TWO HANDED FLOOR PRESS

Execution:
Lie supine on the ground with a kettlebell either side of you, close
to your shoulders. Roll onto one side, lifting one kettlebell up and
hugging it close to your chest while supporting it with the other
hand. Post the second kettlebell up with your other arm. Retract
your shoulder blades and bring your elbows in towards your ribs
so your upper arm is pointing away from your body on roughly
a 45 degree angle. Elbows should be bent to 90 degrees. Push
yourself away from the kettlebells, ensuring your forearms stay
vertical throughout the movement, until your arms are locked out
above your chest. Lower the kettlebells slowly back to the start
position. n completing the set,drop the kettlebells down instead of
lowering them slowly.

Valuable Points:
Keep your quads, glutes and abdominals tight throughout the
movement. Keep the kettlebells in line with the midline of your
chest throughout the movement. Maintain a crushing grip to keep
the kettlebell stable as you press.
 GRINDS
//UPPER BODY//HORIZONTAL PUSH
//ARMS/SHOULDERS/CORE

19. GUARD ATTACK

Execution:
Lie flat on the floor between 2 Kettlebells with knees bent and
heels flat on the ground. Pick both bells up to your chest keeping
a neutral wrist position. Roll onto one hip and press the opposite
Kettlebell up above your extended shoulder. ontrol the bell back
to your chest and use the momentum of rolling onto your other hip
to press the opposite Kettlebell. Alternate.

Valuable Points:
Keep knees bent and use momentum to continue to press each
bell. im to press bell directly upward not off to one side or you’ll
lose balance.
 GRINDS
//UPPER BODY//HORIZONTAL PUSH
//ARMS/SHOULDERS/CHEST/ABDOMINALS

20. SINGLE FLOOR PRESS

Execution:
Lie supine on the ground with a kettlebell on one side of you,
close to your shoulders. Roll onto one side, lifting one kettlebell
up and hugging it close to your chest while supporting it with
the other hand. Roll back and press bell to the sky. Retract your
shoulder blades and bring your elbow in towards your ribs so
your upper arm is pointing away from your body on roughly a 45
degree angle. Elbows should be bent to 90 degrees. Push yourself
away from the kettlebells, ensuring your forearm stays vertical
throughout the movement, until your arm is locked out above your
chest. Lower the kettlebell slowly back to the start position. On
completing the set,drop the kettlebells down instead of lowering
them slowly.

Valuable Points:
Keep whole body tight. rush grip throughout lift.
 GRINDS
//UPPER BODY//HORIZONTAL PULL
//SIDES OF UPPER BACK/MIDDLE BACK/REAR SHOULDER/FRONT OF UPPER ARM

21. ONE ARM ROW

Execution:
Place kettlebell on the inside of non lifting foot. Step back with
opp foot (lifting side) and place non lifting arm on knee keeping
natural arch in lower back. Squeeze the handle of the kettlebell
hard and perform lift by squeezing shoulder blades and flexing
your bicep. Draw the bell back and up towards your hip (lifting
side) pause and lower back towards your foot.

Valuable Points:
Concentrate on pulling with your shoulder blade, avoid excessive
rounding of your back.
 GRINDS
//UPPER BODY//HORIZONTAL PULL
//BACK/CORE/SHOULDERS

22. DOUBLE ROW

Execution:
Pick up a kettlebell in each hand. Bend your knees slightly, then
bend forward at the hips getting your back reasonably close to
horizontal (your arms should be hanging vertically). If you have
tight hamstrings, you may need to bend your knees more to get
your back into the correct position. Make sure your lower back
retains it’s natural curve (slightly arched). Also make sure your
neck is aligned with the rest of your spine, this means looking out
on about a 45 degree angle. Keep your abdominals tight. Pull the
kettlebells up by retracting your shoulder blades and squeezing
all of the muscles in your upper back together as well as your lats,
then flexing your elbows. Keep your elbows in close to your sides
throughout the movement. Also be sure to keep your shoulders
down, don’t let them move into a shrug. Lower the bells slowly
back to the start position.

Valuable Points:
Make sure you don’t swing the kettlebell, concentrate on
squeezing your shoulder blades together to ensure you’re using
the correct muscles to lift.
 GRINDS
//UPPER BODY//HORIZONTAL PULL
//UPPER BACK/MIDDLE BACK/BICEPS/ABDOMINALS/CHEST

23. RENEGADE ROWS

Execution:
Place kettlebells on floor shoulder width apart and assume a push
up position holding onto the kettlebell handles. ighten up your
entire body and push forcefully down into one of the kettlebell
handles and pull up with the opposite hand, drawing the bell back
and up towards your hip. ause for a second and return to starting
position and alternate

Valuable Points:
Perform only on a flat solid surface. Keep your feet spread apart
for stability. Stay tight for the whole movement.
 GRINDS
//LOWER BODY//HIP DOMINANT
//HAMSTRINGS/GLUTES/LOWER BACK/CORE/GRIP

24. ONE LEGGED DEADLIFT - SINGLE

Execution:
Place Kettlebell at your toe of the standing leg. Maintaining your
balance, inhale, open your chest, keeping your weight on your
heel. Focusing eyes forward, maintain the natural arch in your
back and fold at the hips, reaching down towards the bell. Grab
handle with both hands and drive your hips through standing up
whilst squeezing your hips. Exhale at the top.

Valuable Points:
Keep your head and belly button in line with the grounded foot.
 GRINDS
//LOWER BODY//HIP DOMINANT
//HAMSTRINGS/GLUTES/LOWER BACK/CORE/GRIP

25. ONE LEGGED DEADLIFT - DOUBLE

Execution:
Place both Kettlebells at your feet, standing with 1 foot in between
the bells. Balancing on one leg, inhale open your chest, keeping
your weight on your heel. Focusing eyes forward, maintain the
natural arch in your back and fold at the hips, reaching down
towards the bells. Grab both handles and drive your hips through
standing up whilst squeezing your hips. Exhale at the top.

Valuable Points:
Keep your head and belly button in line with the grounded foot.
 GRINDS
//LOWER BODY//HIP DOMINANT
//LEGS/CORE/SHOULDERS

26. BOX SQUAT

Execution:
Hold the kettlebell by the horns (the sides of the handle) at
chest height. tand about 20cm in front of a step or box, feet
shoulder width apart and pointing out slightly. Keep your eyes
fixed on a point straight in front of you. Ensuring you’re loading
your weight into your heels and keeping your abdominals tight,
bend at the hips and knees, concentrating on actively pulling
your butt backwards in the direction of the box. Your back
should retain it’s natural curve (slightly arched) throughout the
movement. Gently lower your butt onto the box, keeping your
weight in your heels. Be careful not to hit the box hard, you want
to keep the movement very controlled. ushing through your
heels,stand back up.

Valuable Points:
Keep your shins as close to vertical as possible throughout the
movement. Make sure your knees are tracking directly over your
feet. Keeping your eyes focused on a point straight ahead will help
keep your chest up, which will help keep your lower back in the
correct position.
 GRINDS
//LOWER BODY//HIP DOMINANT
//LEGS/CORE/SHOULDERS

27. DECK SQUAT

Execution:
Begin in standing position, feet hip width apart, holding a
kettlebell by the horns at chest height. ently,but fluidly,come
down into a full squat and roll onto your back. n a continuous
motion, roll back onto your shoulders and then forward again
using momentum and the weight of the kettlebell to bring you
back up onto your feet, into squat position again. Stand up with
full hip extension.

Valuable Points:
Make sure your feet remain hip width apart, pointed forward and
your knees are aligned correctly over your feet – it is common to
see people’s knees buckle in when performing deck squats. his
exercise can also be performed without a kettlebell as a warm up
that is excellent for loosening the hip flexors.
 GRINDS
//LOWER BODY//KNEE DOMINANT
//LEGS/CORE/SHOULDERS

28. SINGLE FRONT SQUAT

Execution:
Pick up and clean kettlebell into the rack position. Stand feet
shoulder width apart with toes slightly pointed outward keeping
legs and hips locked. Actively pull your butt back and down into
a deep squat ensuring your shins stay relatively vertical and your
knees track inline with your feet. Descend deep in to the squat
until the crease in your hip is level with your knee. Actively drive
yourself out of the hole (bottom position) by forcefully driving
your heels into the floor and ascend back to the start position,
squeezing your glutes and quads.

Valuable Points:
Develop tension before beginning the movement (locking out
legs/hips) and actively use your hip flexors to pull yourself down
into the squat (this will also provide support to the lumbar spine).
Remember to squeeze your butt hard as you drive out of the hole
to develop power in the hips.
 GRINDS
//LOWER BODY//KNEE DOMINANT
//LEGS/CORE/SHOULDERS

29. DOUBLE FRONT SQUAT

Execution:
Pick up and clean two kettlebells into the rack position. Stand
feet shoulder width apart with toes slightly pointed outward
keeping legs and hips locked. Actively pull your butt back and
down into a deep squat, ensuring your shins stay relatively
vertical and your knees track inline with your feet. Descend
deep into the squat until the crease in your hip is level with your
knee. Actively drive yourself out of the hole (bottom position) by
forcefully driving your heels into the floor and ascend back to
the start position,squeezing your glutes and quads.

Valuable Points:
Develop tension before beginning the movement (locking out
legs/hips) and actively use your hip flexors to pull yourself down
into the squat (this will also provide support to the lumbar spine).
Remember to squeeze your butt hard as you drive out of the hole
to develop power in the hips..
 GRINDS
//LOWER BODY//LUNGE
//LEGS/CORE/SHOULDERS

30. LUNGE
Execution:
Step forward with a slightly larger than normal step.
Plant front foot firmly on the ground so that the heel remains in
contact throughout the whole movement.
Sink into a deep lunge position so that the back knee almost
touches the ground.
Your front knee should remain above the ankle at all times and
should not project over the toes.
Push firmly through the front foot heel and drive back to the
start position.

Valuable Points:
Keep eyes focused on a point in front of you. Keep chest up
and back straight. Feet should always remain in line with the
shoulders.
 CORE
//ABDOMINALS
//LEGS/CORE/SHOULDERS

31. DOUBLE OVERHEAD LUNGE

Execution:
Clean and press 2 Kettlebells into overhead lockout position.
Step backward with a slightly larger than normal step. Keep the
front foot firmly on the ground so that the heel remains in contact
throughout the whole movement. Sink into a deep lunge position
so that the back knee almost touches the ground. our front knee
should remain above the ankle at all times and should translate
forward over toes. ush firmly through front heel and drive back to
start position.

Valuable Points:
Keep eyes focused on a point in front of you. Keep chest up and
back straight. Feet should always remain in line with the shoulders.
 CORE
//ABDOMINALS
//LEGS/CORE/SHOULDERS

32. BETWEEN THE LEGS PASS

Execution:
Fold at the hips making sure your lower back does not flex and
your abdominals are tight. Pass the kettlebell in a figure of 8
between your legs, exchanging hands between your legs. Stand
up after each hand pass,actively exhaling as you stand up.

Valuable Points:
Keep your weight in your heels so as not to overbalance. Be careful
to keep your abdominals tight and avoid any bending forward of
the lower back. Make sure you have plenty of space around you!
 CORE
//ABDOMINALS
//ABDOMINALS/SHOULDERS

33. GET-UP SIT-UP

Execution:
Lie flat on the ground and use both hands to lift the kettlebell
off the ground. Press the kettlebell directly over your shoulder
keeping your shoulder down. Keeping your eye on the kettlebell,
lock you elbow and pull yourself up using your abdominals.
Reverse the movement by keeping the tension in your abdominals
and glutes and lower yourself to
the ground.

Valuable Points:
Focus on keeping your elbow locked out at all times, keep your eyes
on the bell at all times and your shoulder and your hip aligned with
the bell. Get someone to hold your legs or anchor your feet initially
for perfecting technique.
 CORE
//ABDOMINALS
//ABDOMINALS/TRICEPS/SHOULDERS/HIP FLEXORS

34. ROLLING SIT-UP

Execution:
Start in a seated posture with both legs straight out in front of the
body.(Feet secured by a partner or appropriate anchor point.)
Position kettlebell behind your head resting the body of the bell
on the flat of your back.
Focusing eyes forward, inhale and strongly contract abdominals,
back and quadricep muscles, slowly lean to one side and proceed
to lean away from legs in a circular motion, sweeping around to
the opposite side.(Maintain no more than a 30degree lean from
your upright sitting position for spine safety.)
Once you return to your original seated position exhale but
maintain a certain level of tension in your abdomen. hen inhale
and repeat the action in the opposite direction.

Valuable Points:
Maintain natural curvature of your spine throughout the entire
movement. Do not flex spine into a forward crunch when in the
seated position.
Ensure you brace through your shoulders so that the kettlebell is
securely in place and remain comrtably across the flat of your back.
 CORE
//ABDOMINALS
//ABDOMINALS/SHOULDERS

35. RUSSIAN TWIST

Execution:
Sit on the floor with knees bent and pick up the kettlebell by the
horns. Twisting at the waist, rotate the kettlebell from hip to hip
without letting it touch the ground.

Valuable points:
Don’t round through the back when performing this exercise. You
can increase the difficulty by lifting your feet off the ground.
 MIXED MOVEMENT GROUPS
//ABDOMINALS/OBLIQUES/BACK/SHOULDERS/HIPS

36. LOW WINDMILL

Execution:
Position your kettlebell on the instep of your foot turning you
feet out about 30 degrees. Raise your opposite arm above your
head and fix your eyes on your hand above. Slowly bend at the
hips keeping most of your weight on the heel of the foot under
the raised arm and continue to move your hip backwards and to
the side. Lower yourself towards the ground and once you have
reached the kettlebell at your foot, drive through your hips and
stand back up squeezing your glutes.

Valuable Points:
Perform windmill with great control. In order to keep yourself
properly balanced, look at the weight at all times.
 MIXED MOVEMENT GROUPS
//ABDOMINALS/OBLIQUES/BACK/SHOULDERS/HIPS

37. WINDMILL HIGH

Execution:
Clean and Press kettlebell to overhead position. turn you feet out
about 30 degrees away from loaded arm. Fix your eyes on your
hand above. Slowly bend at the hips keeping most of your weight
on the heel of the foot under the raised arm and continue to move
your hip backwards and to the side. Lower yourself towards the
ground and once you have reached your limit,drive through your
hips and stand back up squeezing your glutes.

Valuable Points:
Perform windmill with great control. ook up at weight at all times
to stay properly balanced.
 MIXED MOVEMENT GROUPS
//ABDOMINALS/OBLIQUES/BACK/SHOULDERS/HIPS

38. WINDMILL DOUBLE

Execution:
Clean and press kettlebell as well as positioning your second
kettlebell on the instep of your foot turning you feet out about 30
degrees. Fix your eyes on your kettlebell above. Slowly bend at
the hips keeping most of your weight on the heel of the foot under
the raised arm and continue to move your hip backwards and to
the side. Lower yourself towards the ground and once you have
reached the kettlebell at your foot, drive through your hips and
stand back up squeezing your glutes.

Valuable Points:
Look up at the weight to maintain balance. erform with great
control.
 MIXED MOVEMENT GROUPS
//ABDOMINALS/OBLIQUES/BACK/SHOULDERS/CHEST/HIPS

39. WINDMILL CHEST OPENER

Execution:
Clean and press kettlebell into the overhead position, turning you
feet out about 30 degrees. Fix your eyes on your kettlebell above.
Place your opposite arm behind your back and slowly bend at the
hips keeping most of your weight on the heel of the foot under the
raised arm and continue to move your hip backwards and to the
side.
Rotate you upper body around as much as possible as you lower
yourself towards the ground. Once you have reached your limit,
drive through your hips and stand back up squeezing your glutes.

Valuable Points:
Try to rotate as much as possible on the way down,keep your eyes
on the bell.
 MIXED MOVEMENT GROUPS
//LEGS/CORE/SHOULDERS/HIPS

40. TURKISH GET-UP LUNGE

Execution:
Lie on your back and press the kettlebell above your chest. Bend
your knee on the weighted side placing your foot close to your
butt and your opp arm out to the side to brace against the floor.
Punch the kettlebell skywards by pushing your foot (weighted
side) and elbow (opposite side) into the ground and sitting up in a
diagonal fashion.
Come up onto your hand and raise your hip into the air, sliding
your extended leg underneath and placing your knee under
your hip. Get into a low lunge position and stand up. everse the
movement.

Valuable Points:
Keep your eyes on the kettlebell at all times. Keep your arm
locked out at all times and punch the sky.
 MIXED MOVEMENT GROUPS
//LEGS/CORE/SHOULDERS/HIPS

41. TURKISH GET-UP SQUAT

Execution:
Lie on your back and press the Kettlebell above your chest. Bend
your knee on the weighted side placing your foot close to your
butt and your opp arm out to the side to brace against the floor.
Punch the Kettlebell skywards by pushing your foot (weighted
side) and elbow (opposite side) into the ground and sitting up
in a diagonal fashion. Come up onto your hand and raise your
hip into the air, sliding your extended foot in to your bent knee
and assuming an overhead squat position. tand up. everse the
movement.

Valuable Points:
Keep your eyes on the bell. Find the right position before
attempting to stand up.
 MIXED MOVEMENT GROUPS
//CORE/SHOULDERS/HIPS

42. ARM BAR

Execution:
Lie on back holding a kettlebell above your chest. With the same
leg as lifting side, bend and roll your knee across your body,
keeping arm straight up to the sky. Keep rolling across as far as
your shoulder will allow, your aim being to get onto your stomach.
Pause and return to starting position

Valuable Points:
Perform slowly and in control. keep your eyas on the bell above.
your opposite arm needs to be out behind your head.