The unique Swing, Rack & Lock kettlebell positions (below) form a wide range of compound motions (roughly a mix of dumbbell and Olympic lift training) that you combine into a variety of fast, effective "Old-School" workouts that challenge your strength, cardio and flexibility. No bench or power-rack needed - just grab and go!

SWING

Kettlebell Swings are a great motion for the posterior chain -hips,hams and back. A workout by themselves

Kettlebell Swings

The fundamental kettlebell motion is the "swing". A whole body posterior chain workout

RACK

The rack makes kettlebell lunges and front squats comfortable at heavy weights-no power rack needed.

Kettlebell Clean

The kettlebell clean emphasizes the hip snap to varying degrees.

Front Squats

Kettlebell front squats, like barbell front squats are a great exercise for the quads.

Kettlebell Snatch


The kettlebell snatch is a challenging intermediate motion often used in competition.

LOCK

Kettlebells lockout and balance overhead easily. You can focus during overhead squats and Turkish Getups .

Overhead Squat

The Kettlebell overhead squat requires independent balance and stabilization.

That stabilization (like the sots press) really hits the abs.

Heavy Kettlebell Swings

The kettlebell swing should be respected for it's pure simple physical challenge, so "heavy" is enough weight that you don't have to worry about swinging it over your head (a crescent swing btw ). Before you load up on snatches, go back to the swing and refocus on the fundamentals; Basically, a kettlebell is about the best tool for training the hip snap. Swing a kettlebell with purposeful intent and you will definitely improve your basis for seriously athletic things like vertical jumps and short "popping" acceleration off the line (whatever sport you play).

KETTLEBELLS for WOMEN

Here are a few differences between men and women to consider w.r.t. kettlebells or

300 workouts with Kettlestacks

Following the "300" movie there's been a lot of buzz of about an old fashioned idea - athletic "fast circuit" style training. This style of training works really well with kettlebells with their natural focus on strength-endurance.
Basically, we want to design a circuit that challenges a variety of larger bodyparts with relatively simple "whole body" motions and avoid burning out any smaller bodypart; These are hard, all consuming workouts so you really want to understand what you're going through before you start, so please read through.