KETTLEBELLS

WHY GET STARTED?

LEARN 4 BASIC EXERCISES
BEGINNER WORKOUT

Figs
LEARN TO TRAIN WITH
KETTLEBELLS
L e ve l 1
 
Thi s E- B ook t a ke s you t hr ou gh 4 m u st l e a r n b a si c
m ove m e nt s whe n st a r t i ng you r jou r ne y i nt o t r a i ni ng
wi t h ke t t l e b e ll s.
 
Cont e nt s
1.         Who a m I ?
2.         Why Tr a i n wi t h Ke t t le b e l l s
3.         L e a r n t he De ad l i f t
4.         L e a r n t he S wi ng
5.         L e a r n t he Cl e a n
6.         L e a r n t he S na t ch
7.         B e gi nne r Wor kou t
WHO AM I?
M y na m e i s J a son F i gor ski (F i gs) . I wa s b or n a nd r a i se d
i n P i t t sb u r gh, P A .     M y p a ssi on f or f i t ne ss and a t hl e t i cs
gr e w f r om m y you nge r ye a r s, i n whi ch I wa s ob se sse d
wi t h f i t ne ss t r a i ni ng & l i vi ng a he a l t hy l if e st yl e . Tha t
p a ssi on d r ove m e t o p la y D1 Col l e ge F oot b a l l . L a t e r ,
i nju r i e s l e d m e t o wa l king awa y f r om t he ga m e , b u t m y
p a ssi on f or f i t ne ss ne ve r l e f t . I ve b e e n i n t he f it ne ss
i nd u st r y e ve r si nce .
 
Tr a i ni ng u nd e r m u l t i p le d i f f e r e nt st yl e s gr owi ng u p ,
b od y b u i l d i ng, st r e ngt h a nd cond i t i oni ng, a t hl e t i c
t r a i ni ng, sp or t s cond i t i oni ng e t c, I f ou nd a p a ssi on i n
H yb r i d Tr a i ning. H yb r i d Tr a ini ng b e i ng a m i x b e t we e n
a nd i ncor p or a t e s f u nct iona l t r a i ni ng, sp or t t r a i ni ng,
p owe r t r a i ning & b od yb u i l d ing. Thi s st yl e d e ve l op s l e a n
a nd f u nct i ona l m u scl e , a nd t r a i ns you r b od y f or l i f e ’ s
e ve r yd a y si t u a t i ons.
 
Why d o I l ove Ke t t l e b e l l s? Ke t t l e b e l l Tr a i ni ng i s a l a r ge
p a r t of m y hyb r i d t r a i ni ng p r ogr a m s b e ca u se you
cha l l e nge you r b od y i n d i f f e r e nt wa ys u nl i ke t yp i ca l
si ngl e m u scle gr ou p i sol a t i on we i ght t r a i ni ng.
Ke t t l e b e l l s wi l l cha l le nge you r st r e ngt h, e nd u r a nce ,
p owe r , m ob i l i t y, a nd wi l l m e nt a l l y cha l l e nge you a s you
l e a r n a nd p r ogr e ss wi t h m or e a d va nce d m ove m e nt s.
Becau se th ey w ork! Wh e t h e r stren gt h, po wer , or fat
loss is y our g o a l, t he r e’s al w a ys a movem ent t hat you
can i nco rpora t e in t o y ou r d a i ly r ou t ine to help g et yo u
the resu l ts y o u w a n t !
 
Kettl ebell s r eq ui r e t h e us e o f mu lt ip le jo int s an d
en gage al l th e l a r g er m us cl e gr ou ps in y our bo dy , whi ch
in retu rn res ult s in a h igh e r ca lor ie bu r n a nd fa st e r
resu l ts than yo ur t y p ic al is ol a ti on m o vem ents !  
 
Kettl ebell s a re a s af e a nd eff ec ti ve way to bu ild
stren gth, pow er , & e n d ur a nc e! When lea rn ed p ro perl y
there are 10 0s o f dif f e r e n t mov em ents and flow st yl e
movements t h at ca n b e in c o rpora t ed i nto y ou dai ly
routin es tha t ca n h el p yo u ge t t he r esu lt s y ou want ! I f
you haven’t s t a rt e d tra in in g w it h k ett leb ell s, the tim e is
now!
 
So grab a ke t t le b ell , an d s t a r t by lea r nin g these 4 bas i c
movements i n t his E -Boo k!
Start with a li g ht b e ll .  
 
You r feet sho u ld b e s h ou ld e r w id th apa r t. P lac e t he
kettl ebel l be t w ee n y o ur a n k l es. You s hou ld b e a ble t o
draw a l ine t hro u g h yo ur a n kl es and the k et tleb ell.
 
Hi nge at the H i p s, y o u ca n p ut y ou r fing ers on y ou r h ips
as y ou hi nge . Yo u c a n f ee l y o ur fing er s being sq u ee z ed
on the hi nge if y o u ar e d oi n g corr ec tly
 
Reach down g ra b bin g t h e b e ll b y th e ho r ns . Y ou s hou ld
have a ti ght g rip w h i ch w e c al l a cr u sh gr ip .
 
Drive y our hi p s f o rw ar d a n d d ri ve t hr oug h yo ur h ee ls a s
you come to a s t a n d i ng p o s i t i on . C hest up and b ac k
flat.
 
Drive and sque e ze y o ur g l u t e s at t he t op , then r et ur n
the bell to th e f l o o r b ac k i n to th e st ar tin g p os ition.
 
Pr acti ce us in g l ig h t we i g ht u nt i l y ou r fo r m is 100%!
Then in crea s e !
 
What i t wor k s:     H a ms t r ing s , Gl u te s, B ac k
i
Start with a li g ht b e ll .
 
You r feet sho u ld b e a l itt l e w ide r than sh ould er wi dt h
apart. Pl ace t he b e l l ab o ut a fo ot in from of your feet .
 
Grab the bel l b y t he h orn s hi n gin g a t t he hip s si m ilar t o
the deadl ift .
 
Arms l oose, e n g a ge y ou r g l ut es and hip s as y ou swi ng
the bell betw e en y our le g s. Yo u shou ld b e hi ngi ng a t
the hi ps, not s q ua t t in g as y o ur d r iv e t he we ig ht ba ck .
 
As the bel l hi t s t h e end o f t he ba c kw ar d m o vem en t,
drive y ou r hi p s f o r w ar d, us i n g t hat dri v e th e b ell sho u ld
swing i n fron t of yo u. 
 
At th e peak o f t h e sw in g a llo w t he b el ls mom en tu m t o
return itsel f to t he en d of t h e bac ks wing    hing ing at
the hi ps to p re p a r e yo ur s e ld to relo ad for the next
swing.
 
Pick a l i gh t w e i g ht , don ’t s q u at a nd s wing , use yo ur hips
to d ri ve!
 
What i t wor k s: L ow er b a ck a n d hip s
iS tart wi th a l ig h t b e l l.
 
You r feet shou ld b e s hou ld e r wid th apa r t. P lac e t he be ll
in front of you .
 
Grab the be l l l oo s e l y wi t h o ne ha nd by a pa r tia l sq uat
and hi n gi ng at t h e h ip s. 
 
Wi th a one ar m s w i ng , d riv e t he bell int o t he b a c k swing
wh il e u si ng y o u r l e g s t o he lp power t he m ov eme nt .
 
Keep the be ll c lo s e t o y ou r bod y on the u pwa rd
mo vement. W it h a l oo s e g r ip ,  br ing th e ket t leb ell up to
you r shoulde r an d r ot a te y o ur ar m s o t he ke ttleb ell
turns from t he i ns id e t o t h e o ut si de of y ou r b od y
 
 
At th e top of t he m o ve m en t y our th umb shou ld be
agai nst y our s t e r n um, b e ll res ti ng on you r for ea rm an d
chest.
 
Retu rn to st ar t in g p os it i on
 
Wh at i t Wor ks : Ar ms , S h o u lde rs, Lo wer Bo dy  
i Start with a lig h t b e l l.
 
Y ou r feet sh ou l d b e s h ou ld e r wid th apa r t. P lac e t he be ll
i n f ront of y ou.
 
Grab the be ll lo o s e l y wi t h o ne ha nd by a pa r tia l sq uat
and hin ging at t he hip s. 
 
Wi th a o ne a rm s w i ng , d riv e t he bell int o t he b a c k swing
whi l e u si ng y o ur le g s t o h e lp power t he m ov eme nt .
 
Keep the be l l cl os e t o y o u r bod y on the u pwa rd
mo vement. Wit h a l o o s e g r i p ,  dr ive th e ket tl eb ell u p
over y ou r he a d a s y ou lo ck out yo ur elbow at th e t op of
the moveme n t. T he b el l s ho u ld finish ove r yo ur
shoulder, it sh oul d n ot b e e xt end ed pas t the v er ti c al
posi ti o n, or out w a r d p ast y ou r s hou lder .
 
To r etu rn to t he s t art in g p osit ion , br in g t he be ll do wn
sl owly into t h e r a c k , th e n i nt o a swing , back to t he
starti ng pos it io n .
 
Wh at i t Wor k s : A r ms , S hou ld e rs, Lo wer Bo dy , Cor e
This Kettlebell Workout will be set up as a circuit. The
point of the circuit is to complete each movement then
go on to the next. Once you’ve completed each exercise
in the circuit you will repeat for 3 rounds. 
 
If you cannot complete for 3 rounds start with 1 or 2
until you can work your way up to the 3 total rounds.
 
Its highly recommended that you warmup prior to this,
or any workout to help prepare the body for training as
well as lessen the chance of sustaining any injury. For
this workout I recommend some light cardio, and a
dynamic mobility warmup which you can find in my
content.
 
Once warm, lets get started.
 
Grab a l i ght be l l a t f i rst a n d in c re as e in wei ght a s y o u
feel comf ort ab l e . Re st s h o uld be th e m ini mum n ee ded
between ex e rc i se s t o p e rf o rm p r ope rl y. 6 0 sec on ds to
90 seconds b e t w ee n rou nd s .
 
Kettl ebell S win g s - 10 R ep s
Kettl ebell D e ad li f t s- 1 0 Re ps
Kettl ebell C le a n- 10 Re p s e ach Ar m
Kettl ebell S n at c h - 10 R e p s Eac h Arm
Repeat
 
Feel li ke pus hi n g i t ? Tr y th e b el ow for an inter m edia t e
condi tio ning w ork o ut
 
Wo rko ut #2 Int e r me d ia t e C o nditi onin g
 
1 Rep each m ov eme n t o n l e ft t hen on r ight : K B
Deadl ift-Swin g - Cl e an - S na t ch
2 Reps each mo veme n t o n l eft t hen on righ t: K B
Deadl ift-Swin g - Cl e an - S na t ch
3 Reps each mo v em en t on l eft th en on r igh t: K B
Deadl ift-Swin g - Cl e an - S na t ch
4 Reps each m o v eme n t on lef t t he n o n r ight : KB
Deadl ift-Swin g - Cl e an - S na t ch
5 Reps each mo v em en t on l eft then on r ight : K B
Deadl ift-Swin g - Cl e an - S na t ch
 
1 Mi nu te Re s t
Goal is to co mp l et e 5 Ro un d s
I hope you now have a better understanding of these 4
basic kettlebell movements. For more information and
workouts follow @figsfit on IG or subscribe to
JasonFigorski on Youtube