Blood, Sweat, and Kettlebells, A User's Guide to Smart Lifting

I love what kettlebell fitness training has done for me and everyone I've given it to, but it's not a shortcut. The people who get results are the ones who do the work. It's that simple. No work, no results. The technique is the vehicle, but doing the work is the key to sustained progress.

Americans are not used to training injury free. It's commonplace for the typical shoulder, knee, back strains to slow most people way down. Not so with the Kettlebell Fitness. With our system, you can show up day in, day out, and train intensely, but safely, rarely having to back away from progress because of an ache or pain.

A User's Guide to Intelligent Kettlebell Lifting
  1. Learn from a good source, coach, trainer, check references
  2. Prioritize a stable overhead lockout position (fixation)
  3. Learn to rest your elbow on your hip in the rack
  4. Don't speed, follow set / rep scheme set down
  5. Master technique with moderate weight before going heavy
  6. Cycle through the kettlebells to build a strong foundation, prevent injury
  7. If possible, stick to the set and rep scheme, but slow down if necessary
  8. Set modest personal records gradually
  9. Learn to rest in the set wherever you can
  10. Always move with kettlebell, not against it
  11. Breathe properly, never hold your breath
  12. Perform one rep at a time, focus on each rep as if it were a set
  13. Don't grunt, groan, strain your face, relax as much as possible
  14. Use the clock to pace, but only do the next rep when you're ready
  15. Never allow your hand to tear, switch hands or stop if necessary
  16. Pain of any kind is usually a sign of bad technique
  17. Ask questions of your coach or trainer when confused
  18. Know, and use your strengths
  19. Know, and build up your weaknesses
  20. Never do tomorrow's workout today, be patient
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