Shihan :: Kettlebell Book Chapterlist

Kettlebell Book Chapterlist













CHAPTER 1- Prepatory Lifts (top)
1. Around the Body Pass
2. Halos
3. Hip Circles
4. Hip Figure 8
5. Neck Rotations
6. Neck Flexion-Extension
8. Shoulder Rolls-Alternating
9. Between Legs Pass
10. Box Squat
11. Downward Dog-Cobra Stretch
12. Good Morning Stretch
13. Overhead Arm Circles
14. Bent Over Arm Circles
15. Single Arm Circles
16. Neck and Chest Opener
17. Kettlebell Armbar

CHAPTER 2 - Core Lifts (top)
18. Two Arm Swing
19. One Arm Swing
20. One Arm Clean
21. Double Clean
22. One Arm Press
23. Double Press
24. One arm Push-Press
25. Double Push-Press
26. One Arm Jerk
27. Double Jerk
28. One Arm Clean & Jerk
29. Double Clean & Jerk
30. Snatch

CHAPTER 3- Upper Body Lifts (top)
32. One Arm Floor Press
33. Double Floor Press
34. One Arm Bent Row
35. Double Bent Row
36. Renegade Rows
37. Bottoms Up Pushup-Vertical
38. Bottoms Up Pushup-Horizontal
39. Alternating Floor Press
40. Alternating Bent Row
41. Crossover Pushup
42. Crush Curl

CHAPTER 4 - Lower Body Lifts (top)
43. Deck Squat
44. Overhead Squat
45. Double Overhead Squat
46. One Leg Deadlift
47. Split Squat-Lunge
48. The Pistol
49. Weighted Pistol
50. Racked Pistol
51. Box Pistol
52. Box Hang Pistol
53. Behind the Head Squat
54. Racked Lunge
55. One Leg Deadlift –Contralateral
56. One Leg Deadlift-Ipsilateral
57. Extended One Leg Deadlift
58. Straight Leg Deadlift
59. Swing Squats
60. Hack Squat
61. 3 Position Step-Ups
62. Extended Straight Leg Deadift
63. Overhead Lunge
64. Lateral Lunge
65. Cossack Lunges
66. Push-Pull
67. Plie’ Squat
68. Front Squat Kicks
69. Lateral Slipping
70. Slingshot Squat
71. Overhead Squat Kicks

CHAPTER 5- Abdominal / Core (top)
72. Get Up Sit Ups
73. Double Get Up Sit Ups
74. Turkish Get Up-Lunge Var 1
75. Turkish Get Up-Lunge Var 2
76. Windmills
77. Double Windmill
78. Heavy Good Mornings
79. Bent Press
80. Russian Twist
81. Pullovers
82. Double Pullovers
83. Alternating Pullovers
84. L-Sit
85. L-Sit Knees to Chest
86. L-Sit Dips
87. Suitcase Deadlifts
88. Iron Belly Breathing
89. Hook Swings
90. Seated Hook Swings
91. Rotations
92. Overhead Rotation
93. Towel Swings
94. Half Get Ups
95. Double Half Get Ups
96. Alternating Half Get Ups
97. Jackknives
98. Torso Twists
99. Seated Hot Potato
100. Seated Figure 8

CHAPTER 6 - Supplemental Lifts (top)
101. One Arm Rack
102. Double Rack
103. One Arm Overhead Walk
104. Double Overhead Walk
105. Alternating Press-2 count
106. Alternating Press-1 count
107. Half Snatch
108. One Arm Chair Press
109. Double Chair Press
110. Alternating Chair Press
111. Side Press
112. Alternating Clean-2 count
113. Alternating Snatch-2 count
114. Waiter’s Press

CHAPTER 7 - Grip Exercises (top)
115. Bottoms Up Clean
116. Bottoms Up Press
117. Bottoms Up Clean Press
118. Farmer's Hold
119. 1 Hand/2 KB Swings
120. 1 Hand/2 KB Suitcase Deadlifts
121. Pinkie Clean & Press
122. Fingertip Swings
123. Thumb Snatch

CHAPTER 8- Advanced Lifts (top)
125. Double Swings
126. Double 1/2 Snatch
127. Double Snatch
128. Walking Swings-Forward
129. Walking Swings-Backward
130. Walking Swings-Lateral
131. Crescent Swings
132. Sots Press
133. Alternating Clean-1 count
134. Alternating Snatch-1 count
135. Dbl Bottoms Up Clean & Press
136. Turkish Get Up-Squat Var
137. 2 Hands Anyhow
138. 1 Arm/1 Leg Press-Contralat
139. Bottoms Up Floor Press
140. Extended Snatch
141. Extended Double Snatch
142. Elevated Windmill
143. Elevated Double Windmill
144. Anchored Snatch
145. Walking Snatch-Forward
146. Walking Snatch-Backward
147. Walking Snatch-Lateral
148. One Arm Seated Snatch
149. Double Seated Snatch
150. Iron Cross
151. Alternating Seated Snatch
152. Double Bottoms Up Snatch
153. Alt Bottoms Up Snatch-2
154. Alt Bottoms Up Snatch-1
155. Double Sots Press
156. Alternating Sots Press
157. Bridge Press
158. Dbl Bottoms Pushup-Vert
159. Dbl Bottoms Pushup-Horz
160. Anchored Press
161. Lunge Press
162. 1 Arm/1 Leg Press Ips.
163. Walking Clean-Forward
164. Walking Clean-Backward
165. Walking Clean-Lateral
166. Alt. Btms Up Clean & Press
167. Bear Crawls-Forward
168. Bear Crawls-Backward
169. Single Leg Rows
170. Single Leg Double Rows
171. Single Leg Clean
172. Single Leg Double Clean
173. Single Leg Snatch
174. Single Leg Double Snatch

CHAPTER 9- Explosive Powerlifts (top)
175. One Arm Dead Clean
176. Double Dead Clean
177. One Arm Dead Snatch
178. Double Dead Snatch
179. Jump Shrugs
180. Seated One Arm Clean
181. Seated Double Clean
182. Anchored Clean
183. Seated Alternating Clean
184. Horizontal Rows-Single
185. Horizontal Rows-Double
186. Horizontal Rows-Alternating

CHAPTER 10- Kettlebell Juggling (top)
187. Hot Potato
188. Hand-to-Hand Swing
189. Open Palm Clean
190. Open Palm Snatch
191. Open Palm Clean & Press