Mike Mahler - Mahlers Aggressive Strength Kettlebell Workshop Manual
• Hold 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.
• Make sure that you get a pre-swing before cleaning each kettlebell.
One-arm Kettlebell Floor Press
Exercise Description
Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat.
Performance Tips
• Imagine that you are trying to push yourself through the floor as you press the kettlebell.
• Flare your lat as you press the kettlebell
• Hold 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).
• Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power
• Crush grip the kettlebell handle as hard as possible for increased strength
Double Kettlebell Floor Press
Exercise Description
Lie on the floor and position two kettlebells close to your pecs. Push the kettlebells straight up toward the ceiling. Lower the kettlebells back too the floor and repeat.
Performance Tips
• Imagine that you are trying to push yourself through the floor as you press the kettlebells.
• Flare your lat as you press the kettlebells
• Hold 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).
• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power
• Crush grip the kettlebell handle as hard as possible for increased strength
• Place a kettlebell in your weaker arm side first
Extended Range One-arm Kettlebell Floor Press
Exercise Description
Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion.
Performance Tips
• Imagine that you are trying to push yourself through the floor as you press the kettlebell.
• Flare your lat as you press the kettlebell
• Hold 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).
• Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power
• Crush grip the kettlebell handle as hard as possible for increased strength
Extended Range Alternating Kettlebell Floor Press
Exercise Description
Lie on the floor and position two kettlebells for to press. While you press one kettlebell, turn and pivot with one leg in order to increase the range of motion. Lower the press kettlebell and press the kettlebell in your other arm.
Performance Tips
• Flare your lat as you press the kettlebell
• Hold 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).
• Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power
• Crush grip the kettlebell handle as hard as possible for increased strength
One-arm Kettlebell Row
Exercise Description
Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times.
Performance Tips
• Flex the lat next to the arm that you are pulling with before you pull the kettlebell.
• Breathe in as you pull the kettlebell and out as you lower the kettlebell
• Crush grip the kettlebell handle at all times.
• Pull the kettlebell back rather than straight up.
• Avoid rounding your back
Two-arm Kettlebell Row
Exercise Description
Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.
Performance Tips
• Flex your lats before you pull the kettlebells.
• Pull the kettlebells to your stomach rather than straight up.
• Look straight ahead at all times.
• Keep your back flat.
• Flex your stomach and glutes for added stability.
• Breathe in as you pull the kettlebells and breathe out as you lower the kettlebells.
Alternating Kettlebell Row
Exercise Description
Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.
Performance Tips
• As you pull one kettlebell, stretch the non working arm in the opposite direction
• Breathe in as you pull one kettlebell and out as you lower the kettlebell
• Flex the lat of the working arm before pulling each kettlebell off of the floor
• Flex your glutes and stomach for added stability
Renegade Kettlebell Row
Exercise Description
Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position for a second and repeat. Switch arms after each set.
Performance Tips
• Push the kettlebell of the non-working arm into the floor with as much force as possible
• Breathe in as you pull one kettlebell and out as you lower the kettlebell
• Flex your butt and stomach for added stability
• Flex the lat of the working arm before pulling each kettlebell off of the floor
Alternating Renegade Row
Exercise Description
Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.
Performance Tips
• Push the kettlebell of the non-working arm into the floor forcefully.
• Breathe in as you pull the kettlebell and out as you lower the kettlebell
• Flex your butt and stomach for added stability
• Flex the lat of the working arm before pulling each kettlebell off of the floor
One Kettlebell Front Squat
Exercise Description
Clean one kettlebell to your shoulder and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
Performance Tips
• Breathe in as you squat down and hold your breath as you stand up (Caution: clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead at all times or look up, but do not look down.
• Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat
• Press the kettlebell into your upper body to keep the kettlebell in place.
Front Squats With Two Kettlebells
Exercise Description
Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
Performance Tips
• Breathe in as you squat down and hold your breath as you stand up
(Caution: clear this with your doctor if you have high blood pressure or any heart problems).
• Look straight ahead at all times or look up, but do not look down.
• Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat
• Press the kettlebells into your upper body to keep the kettlebells in place.
One-arm Overhead Kettlebell Squats
Exercise Description
Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms.
Performance Tips
• Breathe in as you squat down and hold your breathe as you stand up (Caution: clear this with your doctor if you have high blood pressure or any heart problems)
• Look straight ahead or look up, but do not look down.
• Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat
• Keep the kettlebell locked out at all times
Kettlebell One-legged Squat
Exercise Description
Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs.
Performance Tips
• As your lower yourself, contract your butt and stomach and pull yourself down under control.
• Pause at the bottom for a second and contract your abs and butt as hard as possible before standing back up.
• Breathe in on the way down and hold your breath on the way up
(Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
Kettlebell Windmill
Exercise Description
Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.
Performance Tips
• Look at the kettlebell during the entire duration of the windmill.
• Focus on pushing your butt out to the side as if you are trying to sit down.
• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position.
• Keep the reps between one and five. Windmills require a great deal of concentration.
• Do not force the range of motion. Stay within your limits and gradually increase the range of motion.
