Mike Mahler - Mahlers Aggressive Strength Kettlebell Workshop Manual
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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.
Mahler's Aggressive Strength Kettlebell Workshop Manual
A Mike Mahler Book/June 2003
All rights reserved. Copyright 2003 by Mike Mahler
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher.
Copyright 2003, Mike Mahler
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.
Bottoms-up Clean From The Hang Position
Exercise Description
Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.
Performance Tips
• Keep a fairly loose grip when you swing the kettlebell back
• Crush the handle as hard as possible as you clean the kettlebell to your shoulder.
• Flex your bicep and shoulder as hard as possible in the top position
• Breathe in as you clean the kettlebell to your shoulder and breathe out as you lower the kettlebell to the starting position.
Two-arm Kettlebell Clean
Exercise Description
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Raise the kettlebells straight up as fast as possible and take the kettlebells to your shoulders. Lower the kettlebells back to the floor and repeat.
Performance Tips
• Breathe in as you clean the kettlebells to your shoulders.
• Drive through forcefully with your hips
• Get your hands around the kettlebells, rather than letting the kettlebells flip around and bang up your wrists.
• Flex your stomach and glutes at the top of the clean to brace for the kettlebells.
• Avoid rounding your back at all times.
Alternating Kettlebell Clean
Exercise Description
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.
Performance Tips
• Make sure to start each repetition with both kettlebells on the floor.
• As you clean one kettlebell, let the other kettlebell hang in the opposite arm. Do not shrug the kettlebell or bend your elbow.
• Breathe in as you clean one kettlebell and out as you take one kettlebell back to the floor.
One-arm Kettlebell Military Press To The Side
Exercise Description
Clean a kettlebell to your shoulder. Look at the kettlebell and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder under control and repeat.
Performance Tips
• Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look at the kettlebell as you press and lower it.
• Flex your lat as hard as possible before pressing the weight for added stability and power.
• As you lower the kettlebell back to the starting position, actively pull it with your lat as if you are doing a lat pull-down or chin up.
• Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power
• Crush the kettlebell handle as hard as possible for increased strength.
One-arm Kettlebell Press Looking Forward
Exercise Description
This press resembles the Arnold press and is more common in gyms. Looking straight ahead, press the kettlebell out and overhead as if you are trying to make half of a circle. Press the kettlebell behind your head and lean forward slightly at the top for a stronger lockout.
Performance Tips
• Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebell.
• Flex your lat as hard as possible before pressing the weight for added stability and power.
• As you lower the kettlebell back to the starting position, actively pull it with your lat as if you are doing a lat pull-down or chin up.
• Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power
• Crush the kettlebell handle as hard as possible for increased strength.
One-arm Kettlebell Para Press
Exercise Description
Clean a kettlebell out to your shoulder. Press the kettlebell straight overhead and then lower the kettlebell back to your shoulder.
Performance Tips
• Try holding your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebell.
• Flex your lat as hard as possible before pressing the weight for added stability and power.
• As you lower the kettlebell back to the starting position, actively pull it with your lat as if you are doing a lat pull-down or chin up.
• Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power.
• Crush the kettlebell handle as hard as possible for increased strength.
Seated One-arm Kettlebell Military Press
Exercise Description
Sit on the floor and spread your legs out comfortably. Place a kettlebell in one arm in the clean position. Press the kettlebell up and out until it is locked out overhead.
Performance Tips
• Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebell.
• Flex your glutes and abs before you press the kettlebell
• Contract your lat for added stability
• Crush grip the kettlebell handle
One Arm Kettlebell Sots Press
Exercise Description
Clean a kettlebell and go into a full squat. From the bottom position of the squat, press the kettlebell up and out until it is locked out overhead.
Performance Tips
• Try holding your breath as you press the weight (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebell.
• Flex your glutes and abs for added stability.
• Contract your lat for added stability
• Crush grip the kettlebell handle
• Make sure that you glutes are resting on your calves for maximum stability
• Do not do this exercise if you cannot do a full squat
Two-arm Kettlebell Military Press
Exercise Description
Clean two kettlebells to your shoulders. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head.
Performance Tips
• Try holding your breath as you press the kettlebells (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebells.
• Flex your lats as hard as possible before pressing the kettlebells for added stability and power.
• As you lower the kettlebells back to the starting position, actively pull them down with your lats as if you are doing a lat pull-down or chin up.
• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power
• Crush the kettlebell handles as hard as possible for increased strength
• Pull your shoulders down before each repetition
Alternating Kettlebell Military Press
Exercise Description
Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.
Performance Tips
• Get into a rhythm and press the kettlebells as rapidly as possible with solid form
• As you press one kettlebell, pull the other kettlebell down.
• Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebells.
• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.
• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power
• Crush the kettlebell handles as hard as possible for increased strength
• Pull your shoulders down before each repetition
Kettlebell See Saw Press
Exercise Description
Clean two kettlebells to your shoulders. Holding both kettlebells at the top position, lean to the opposite side and press one kettlebell. Lower the pressed kettlebell, lean to the opposite side, and press the kettlebell with your other arm.
Performance Tips
• Get into a rhythm and press the kettlebells as rapidly as possible with solid form
• Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead (not up or down) as you press and lower the kettlebells.
• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.
Alternating Hang Kettlebell Clean and Press
Exercise Description
Place two kettlebell on the outside of your feet and deadlift both as if you are picking up two suitcases. Standing upright, swing one kettlebell back and clean it to your shoulder, while holding on to the other kettlebell. Press the cleaned kettlebell overhead. Lower the pressed kettlebell back to your shoulder and take it back to the hang position. Immediately hang clean and press the other kettlebell.
Performance Tips
