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Kettlebells for Dummies
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Kettlebells for Dummies
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9.09 out of 10 (11 reviews)
Very comprehensive guide to KB training
Rated 9/10
 
By M.A. Training Sydney, Australia

I think the strongest point of this book is simply its value for money. It is packed with solid information and is structured in such a way that it can easily be used as a ref guide. Also, there are tons of great programs for all levels. I am an RKC and have been teaching KBs since 2003 and I…
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Kettlebells for Dummies

By Sarah Lurie, RKC, CSCS

342 pages.
7.5 x 9

Paperback

Read a sample chapter: The Five Ultimate Kettlebell Exercises to Master

With numerous step-by-step photos throughout, Kettlebells for Dummies gives you everything you need to use kettlebells to safely improve strength, endurance, flexibility, joint durability, agility, mobility, athletic movement, and proper body alignment.

Beginners will love Kettlebells for Dummies. But even the most advanced kettlebell practitioners will be delighted at possessing what has to be the most thorough kettlebell book on the market.

"Two of the things that are extremely important to me as a chiropractic physician in regards to any exercise regimen are proper technique and safety. Sarah does a fantastic job covering both of these. Her attention to detail in describing the individual exercises is above reproach.I highly recommend this book, not just for the newbie kettlebell user, but also for experienced kettlebell enthusiasts. It has something for everyone! A must read!!" —Dr. Michael Hartle, DC, DACBN, CSCS, RKC Team Leader

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 "This Thorough, Comprehensive Dummies Guide Does Our Kettlebells Proud" 

—John Du Cane, CEO, Dragon Door Publications, originator with Pavel Tsatsouline of the modern kettlebell movement

You Know You Have Arrived When Dummies Comes Knocking


"When Pavel and I first sat down at a Dunn Brothers coffee shop, one Minnesota winter's day in 1999 and first discussed introducing the forgotten art of kettlebells to a Western audience, little did we know what we would be launching. It's been ten years since the launch of Pavel's landmark Russian Kettlebell Challenge program and kettlebells have become an international fitness sensation.

And there is probably no greater signal that kettlebells have achieved mass appeal than the publication of a Dummies book on the subject!

We all know, of course, the central irony of the Dummies line. That it's no bunch of dummies who put such titles together. Very far from it. In many cases, college students might get better grades in certain subjects by studying the relevant Dummies title than by consulting the gray tomes pushed on them by their professors.

Because Wiley, the Dummies publisher, is relentless in ensuring the quality of their subject matter content. "Easy to use, easy to understand and extremely thorough and methodical" are the hallmarks of a good Dummies book. And Kettlebells for Dummies, by our very ownRKC, Sarah Lurie is no exception. Kettlebells for Dummies has done our kettlebell movement proud and I am delighted to offer it to our kettlebell community."—John Du Cane, CEO, Dragon Door Publications

With numerous step-by-step photos throughout, Kettlebells for Dummies gives you everything you need to use kettlebells to safely improve strength, endurance, flexibility, joint durability, agility, mobility, athletic movement, and proper body alignment.

Beginners will love Kettlebells for Dummies. But even the most advanced kettlebell practitioners will be delighted at possessing what has to be the most thorough kettlebell book on the market. It makes a perfect companion to Dragon Door's own flagship titles likeEnter the Kettlebell! and Viking Warrior Conditioning.

"When I first read Kettlebells for Dummies by Sarah Lurie, RKC, CSCS, I quickly scanned the Table of Contents to see what the book contained. As I started to read the Table of Contents, I was thoroughly amazed at what was in this book. It made me excited to read Sarah's book and I have been doing and teaching kettlebells for over 6 years!! 

Two of the things that are extremely important to me as a chiropractic physician in regards to any exercise regimen are proper technique and safety. Sarah does a fantastic job covering both of these. Her attention to detail in describing the individual exercises is above reproach. Then add in her discussions about what kettlebells are, to selecting the proper one to proper spinal posture to breathing right, etc. All this before even describing the first exercise!! Her sections on using kettlebells for Special Situations - young adults, seniors, pregnancy, athletes, and weight loss - are very well written and help to spread the good news that kettlebells are for just about everyone. I highly recommend this book, not just for the newbie kettlebell user, but also for experienced kettlebell enthusiasts. It has something for everyone! A must read!!" 
—Michael Hartle, DC, DACBN, CSCS, RKC Team Leader

Just how thorough and comprehensive is Kettlebells for Dummies? Check out the Table of Contents below and you'll have some idea:

Table of Contents

Part 1: Gearing Up for a Kettlebell Workout

Chapter 1: Shaping Up with Kettlebells

(Overview of kettlebells and the workout, who I am, where kettlebell training comes from, comparison to other weight training programs- how it is different)

Understanding What Kettlebells Are and How to Use Them 
Comparing Kettlebells to Other Workouts 
Selecting Your Kettlebell and Gathering Other Gear 
Getting a Grip on Proper Spine and Hip Alignment 
Breathing Correctly, Warming Up, Cooling Down, and Taking Care of Yourself 
Starting with Basic Exercises

Swings 
The Turkish get-up 
The front squat, the clean, and the military press

Moving to Advanced Exercises

Moves for strength, flexibility, and mobility 
Moves for your core 
Five ultimate moves

Kettlebells for Special Circumstances

Young adults and seniors 
Pregnancy 
Athletes 
Recovering from injury or major weight loss

Chapter 2: A Primer on Kettlebells: What They Are and How You Use Them

(The essential things about kettlebells, what they are, how/why they work, safety considerations)

Getting to Know Kettlebells

What the heck are kettlebells? 
How do kettlebells work? 
Who uses kettlebells?

Body Beautiful and Strong: The Benefits of Kettlebell Training

It's an all-in-one cardio and strength workout 
It uses all your muscles 
It's versatile 
Less (equipment) really is more 
It's quick: Longer workouts don't mean better results

A Few Important Safety Considerations

Safely handling the weight of a kettlebell 
Watching out for muscle strain 
Understanding space requirements 
Checking out safe flooring surfaces 
Knowing what to wear for maximum movement and comfort 
To chalk (your hands) or not to chalk?

Chapter 3: Picking the Right Kettlebell for You and Setting Up Your Home Gym

(Describes basic flexibility and strength tests to guide readers to pick the right size kettlebell for a successful workout. Discusses important features to look for when buying a bell, lists most common places to buy kettlebells)

Testing Your Flexibility and Strength to Determine the Right Kettlebell Weight

Basic squat test 
Overhead squat test 
Hip flexibility test 
Overhead press test

Considering a Few Other Important Kettlebell Traits

Two hands or one? Handle size matters 
Coated or cast iron?

Thinking about Quantity, Quality, and Cost

How many kettlebells should you get? 
What is included with each bell? 
How much should you pay?

Knowing Where to Purchase Your Bell

Retail locations (including sporting goods stores) 
Online

Other Equipment Options to Consider for Your Home Gym

Stopwatch 
Mat 
Medicine ball 
Stability ball or BOSU 
Stretch band 
Reference material

Taking Them Bells on the Road

Taking your kettlebell to your gym 
Outdoor kettlebell workout options 
Traveling with your kettlebell

Chapter 4: Moves for Success: Spine and Hip Essentials

(Hip and spine basics with illustrations describing proper alignment for all kettlebell exercises)

Understanding the Importance of the Spine and the Hips in a Kettlebell Workout 
Getting a Grip on Neutral Spine

The anatomy of the spine 
Sitting back for injury prevention and maximum results
Using the box squat to learn to sit back and achieve neutral spine
Using the wall squat to learn to sit back and achieve neutral spine
Differences between a rounded back and a flat back 
Proper head positioning for neutral spine

It's All in the Hips

The anatomy of the hips 
Hip snap basics
The perfect hip snap stance 
Grounding yourself for a strong hip snap 
Sitting back and generating force from the ground up 
Using the hips to move the kettlebell

Chapter 5: Breathing Right, Warming Up, Cooling Down, and Taking Care

(How and why to breathe right for effective kettlebell practice and warm up and cool down options)

Breathing Properly

Anatomy of a breath 
Knowing when to inhale and exhale 
Understanding tension and relaxation 
Tightening your virtual belt

Warm Up Options

Dynamic stretches 
Static stretches 
Z Health and FMS options

Cool Down Options

Static stretches 
Band stretches 
Foam roller stretches 
Z Health options

Knowing When You've Overdone It

Distinguishing muscle soreness from pain 
Troubleshooting and solutions
Solutions for shoulder soreness 
Solutions for tightness in your back 
Solutions for sore thighs and glutes
Modifying your program for success
Using lighter weight 
Doing fewer sets and reps 
Alternating days for adequate rest

Part 2: Beginning with Basic Kettlebell Moves

Chapter 6: Swinging Your Way to a Lean and Toned Physique

(Describes the swing, explains how to do it and offers form correction for most common errors)

Starting in the Right Position and Practicing the Swing Move

Settling into the right start position 
The practice swing without the kettlebell 
The practice dead lift with the kettlebell

Ready, Set, Swing!

The two-arm swing 
The one-arm swing 
The DARC or alternating swing

Easy Solutions for Bad Swing Form

Eliminating back pain with face-the-wall squats 
Getting your hips to do the work with the towel swing 
Combating knee pain with box squats

Chapter 7: Turkish Delight: Tackling the Turkish Get-Up

(Describes the TGU, explains how to do it and offers form correction for common errors)

The Turkish Get-Up: Gaining Shoulder Mobility and Core Strength 
Settling into the Right Start Position 
Variations of the Turkish Get-Up

Without the kettlebell first 
The half Turkish get-up 
The full Turkish Get-up

Correcting Your Form during the Turkish Get-Up

Connecting the shoulder to the lat 
Keeping the elbow locked 
Alternatives for those with limitations

Chapter 8: More Essential Exercises: The Front Squat, the Clean, and the Military Press

(Describes the clean, military press and front squat, how to do them and offers form correction on most common errors)

Getting Strong, Sexy Legs and Glutes with the Front Squat

Settling into the right start position 
Variations of the front squat
The elevated heel squat 
The box squat 
The band squat 
The rock bottom
Culprits for bad form and solutions
Using hips first then knees 
Avoiding knee pain 
Trying a band exercise to perfect your form

Bringing the Bell to the Rack: The Clean

Settling into the right start position 
Variations of the clean
The rack position basics 
The beginner clean 
Face the wall clean 
Alternating clean
Solving problems with your clean form
Getting rid of wrist banging 
Avoiding too large an arc 
Curing yourself of curling the kettlebell

Strengthening and Sculpting Your Arms with the Military Press

Settling into the right start position 
Doing the military press step by step 
Fixing bad press form
Keeping the shoulder in the lat muscle 
Locking out the elbow

Chapter 9: Beginner Kettlebell Workouts to Lose the Jiggle, Build Strength, and Burn Fat

(Puts together all basic exercises into workouts. Options for those that want to lose fat, gain strength or have a cardio intense workout)

Beginner Workout 1: From Flab to Fab

A little too much cushion: Swing sequence for a tight rear 
Losing your belly is as easy as clean, squat, press 
Adding the Turkish get-up for a balanced fat blast

Beginner Workout 2: Power and Size

Gaining power and putting on muscle with presses 
Don't forget your lower half: The Turkish get-up

Beginner Workout 3: Cardio Burn

Swing ladders for a cardio blast 
Squats, lunges, and presses for a high-octane burn

Part 3: Mastering Advanced Kettlebell Moves

Chapter 10: Kettlebell Exercises to Help You Gain Strength, Flexibility, and Mobility

(Describes how to do kettlebell exercises that focus on strength, stability and flexibility/mobility)

The Windmill (numbered steps) 
High Pull (numbered steps) 
Renegade Row (1 bell) (numbered steps) 
Single Leg Deadlift (numbered steps) 
Deck Squat (numbered steps)

Chapter 11: Whittling and Strengthening Your Middle: Core Exercises

(Describes core exercises and how and why to do them)

Getting in Touch with Your Core Power

What is your core? 
Why work your core?

Hot Potato (numbered steps) 
Russian Twist (numbered steps) 
Punch Up Sit Up (numbered steps) 
Renegade Row (2 bells) (numbered steps)

Chapter 12: The Five Ultimate Kettlebell Exercises to Master

(Kettlebell exercises for those that want to take their training to the next level. Describes exercises, explains how to do them and offers tips for common errors.)

The Snatch (numbered steps) 
Seated Press (numbered steps) 
The Clean and Jerk (numbered steps) 
The Split Jerk (numbered steps) 
Tabata Protocol Swings

What is Tabata protocol? 
The science behind Tabata 
Doing a Tabata protocol swing

Chapter 13: Advanced Kettlebell Workouts to Take Your Training to the Next Level

(Puts together the more intermediate kettlebell exercises into workouts. Options for those who want to burn fat, build strength or get a cardio intense workout. Also offers new kettlebell combinations for variety)

Advanced Workout 1: Flab to Fab

Lose the underarm jiggle: Snatching for time 
Butt be gone: Three lower body musts
Front squat 
Deck squat 
Split jerk
No more back fat: Rowing for sleekness

Advanced Workout 2: Power and Size

The clean and press for power and size 
Squats and single leg dead lifts for titanium quads and glutes

Advanced Workout 3: Cardio Burn

Don't put that kettlebell down! 
Tabata Protocol workout

Great Kettlebell Combinations to Try

Hot potato, Russian twist combo 
Clean, squat, press combo 
Single leg dead lift, row combo 
Turkish get-up, windmill combo 
Deck, squat, snatch combo 
Manmaker 
Womanmaker

Part 4: Using Kettlebells in Special Situations

Chapter 14: Addressing the Fitness Needs of Young Adults and Seniors

Before You Do Anything: Getting Your Doctor's Clearance 
Helping Young Adults Get Fit

Kids' special needs 
Exercises
Two-arm swing 
Clean and press 
Front squat

Adjusting Kettlebell Workouts for Seniors

Seniors' special needs 
Exercises
Two-arm swing 
Clean and press 
Low windmill

Chapter 15: Staying Fit during Your Pregnancy

(Who should use kettlebells during pregnancy, how to modify program for pregnancy and how to use kettlebells to get back in shape after baby,)

Considering Prenatal Kettlebells

Before you do anything else: Getting your doctor's clearance 
Who should use kettlebells during pregnancy 
How kettlebells will help your pregnancy 
Analyzing your activity level before your pregnancy 
What size kettlebell should you use? 
Nutrition considerations

Strength, Rattle, and Core: Working Out During Your Pregnancy

Frequency and duration of kettlebell workouts 
Kettlebell exercise modifications for pregnant women
Staying away from dynamic kettlebell exercises for now 
Clean and press on a stability ball or chair 
Keeping your balance with a chair or doorway
Single leg dead lift 
One-arm row 
Reverse lunges
Squats to prepare you for labor (variations to try)
Chair squat 
Box squat 
Deep squat
Core exercises to keep your abs strong for the big push
Plank variations
Using your knees to support you 
Alternating between knees and full plank
Supported back crunches 
Modified mountain climber
Additional kettlebell exercises to keep you strong
Suitcase dead lift 
Sumo dead lift 
Side lunges 
Side lunge with lift 
Squat with lift

Postnatal Kettlebells

Sticking with kettlebells for the ultimate hard post-baby body 
When to start working out again (with your doctor's permission) 
Three best kettlebell exercises to re-strengthen pelvic floor muscles
Two-arm swing 
Clean and press 
Punch-up sit-up
From mommy to hottie: Kettlebell workouts for busy moms
Take it to the park: Stroller-based kettlebell workout 
Baby bells: Kettlebell exercises to do with your baby as resistance

Chapter 16: Kettlebell Training for Athletes

(Kettlebell exercises specifically for athletes and weekend warriors)

Kettlebells for High School, College, and Professional Athletes

Incorporating kettlebells into your training regimen 
Three essential exercises and other program considerations
Two-arm swing 
Clean, squat, press 
Renegade row 
Other considerations

Recreational Athletes: Building Blocks for Your Sport

Transferring kettlebell training to your sport 
Three essential exercises you must do
Two-arm swing 
Snatch ladder 
Manmaker/womanmaker

Kettlebells for Weekend Warriors

Getting the most bang for your buck 
Three essential exercises you must do
Clean, squat, press combo 
High pull snatch combo 
Single leg deadlift row combo

Chapter 17: Rehabbing with Kettlebells or Supporting Substantial Weight Loss

(Why and how to use kettlebells for rehabbing from injury or for losing a lot of weight)

Using Kettlebells to Feel Good Again

Before you do anything else: Getting your doctor's clearance 
Three most common areas of injury and how kettlebells can help
Shoulder injuries 
Back problems 
Knee injuries
Three best rehab exercises
Light swings 
Turkish get-up 
Band squats
Exercises to avoid
Deep squats 
Heavy presses 
Snatches

Supporting Substantial Weight Loss with Kettlebells

Before you do anything else: Getting your doctor's clearance 
Let's sizzle the fat! 
Necessary modifications for success
Towel swing 
Half Turkish get-up 
Box squat
Exercises to avoid
High swings 
Full Turkish get-up 
Deep squats

Part 5: The Part of Tens

Chapter 18: Ten Ways to Set and Meet Your Kettlebell Fitness Goals

Chapter 19: Nearly Ten Guidelines for Finding and Working Out with a Certified Trainer

Appendix: Resources

 
Read Reviews For: Kettlebells for Dummies (paperback)
9.09 out of 10 (11 reviews)
 
 
Rated 9/10 Very comprehensive guide to KB training
 
By M.A. Training / Sydney, Australia

I think the strongest point of this book is simply its value for money. It is packed with solid information and is structured in such a way that it can easily be used as a ref guide. Also, there are tons of great programs for all levels. I am an RKC and have been teaching KBs since 2003 and I still picked up valuable info from this great book. I don't know how long it took Sarah to write it but I am sure lot of hard work went into it. This is 1st class stuff. Well done.

George Hynec
Specialist in Martial Arts conditioning

 
Rated 8/10 Excellent Guide lines
 
By Mike Ridge / Louisville,Kentucky,USA

Great set up full of information for newbies, or seasoned athletes.
Sarah Lurie she mostly changed me from barbells to KB, from small article in Women's Fitness more than a year ago.
The only negative about the the book Sarah Lurie was only on the cover. Wanted to more of that delightful woman.

 
Rated 10/10 For Everyone's Library
 
By Ken / San Diego

Sarah Lurie's "Kettlebells For Dummies" has become my "Go - To" book for proper kettlebell form, a critically important aspect of swinging/pressing/etc. As a senior, I am extremely grateful for all the tips and cautions in the volume, enabling me to continue workouts uninterrupted by injuries. Thank you Sarah for all the effort you put into this amazing reference!

 
Rated 9/10 A Great Book
 
By Don / Oak Lawn, IL. USA

I have been using kettlebells for over 7 years, Sarah's approach makes everything easy to understand and explain to new students. I was able to immediately use her advice in all of my workouts. Her listed workouts are awesome.

 
Rated 8/10 Excellent Resource
 
By Ken MOrris / Richmond, KY

In my effort to diversify my physical training I explored kettlebeels but quickly found I didn't know how to get the maximim benefit from them. I purchased books but they didn't give me what I needed. There is more to it than the swing and other movements; however, this book gave me what I needed. There are specific and detailed instructions that helped me understand the movements, and added others so I could advance my training. Solid book and beginners should buy and read it.

 
Rated 9/10 good beginners 'background book'
 
By vanessa walters / Red Cloud, Neb.

I wish this book had come out a long time ago. I just recently bought a copy and it is well worth the money! It features exercises, safety, proper form and how to guage your fitness needs for kettlebell use. The chapter on boomers, seniors, young people and kettlebells is worth the cost of the book. Get it and add it to your kettlebell library!

 
Rated 10/10 Sarah is a true leader
 
By Lucy / Tucson, Arizona

Having the advantage of knowing Sarah, I was really excited to find out she was writing a book on Kettlebells. Not only has she brought a whole new dimension to the world of fitness by breaking down the subject of Kettlebells into an clear and easy to follow guide - she has also given many people the chance to showcase their own talents.

With the start up of her first Kettlebell center in LaJolla, California she set the stage for several of the instructors she hired to go on and become valuable members of the kettlebell community on their own. People like Steve Cotter and Brett Jones for example.

Sarah is not only a star - she is a star maker! My hat is off to this disciplined, hardworking woman. Thank you Sarah for all of your incredible contributions to the world of fitness and thank you also for your amazing, positive role in helping out so many morbidly obese people.

 
Rated 7/10 A Solid Seven
 
By Paul Lee / Las Vegas, NV USA

The content of this book covers the bases. It would have been a 10 with the addition of two things; a CD-Rom and more sport specific content. Visual learners would have benefited from a CD with examples of the finer points of each lift and correction tips for errors in technique.
Sport specific lifting goes above and beyond the normal call of duty. So I would give this book an 8 for a general fitness enthusiast.

 
Rated 10/10 Very Enlightning!
 
By G. Butler / Detroit, Michigan, USA

I was pleasantly surprised by this "For Dummies" book. I know of the reputation of these types of book and it lived up to it. There are details in "Kettlebells for Dummies" I am sure you will not find in any other publication about kettelbells. The completeness is fantastic, when it describes many of the exercises. The fact that the book takes you from raw practitioner to experienced user makes this book a true asset to anyone with a desire to be healthy and fit.

 
Rated 10/10 Kettlebells for Dummies - A great introduction to KBs
 
By Kathy E / Elsternwick, Australia

I found 'Kettlebells for Dummies' to be a very comprehensive and well structured introduction to a totally new system of exercising. KBs haven't really caught on here in Australia (YET)- even the trainers bring their own ones to the gym to train PT clients. I loved the way everything was set out in a step by step way. Excellent explanations of the moves and great photos to demonstrate. I feel confident I have learned as much as is possible from a book and am now keen to put it into practice with my new KB. Thanks Sarah.

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9.09 out of 10 (11 reviews)
 
 
 
 
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