Disclaimer

The exercises and advice contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them.

The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.

Section I: Kettlebell Exercises

One-arm Kettlebell Clean

Exercise Description

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Bring the kettlebell straight up using body momentum (don't even think about trying to curl it). Drive through with the hips and raise the kettlebell to your shoulder.

Performance Tips

• Crush-grip the kettlebell in the starting position.

• Open your hand as the bell passes your waist and get your hand around the kettlebell.

• Breathe in forcefully as you clean the kettlebell and out as you lower the kettlebell.

• Contract your midsection and glutes at the top position to brace for the weight.