KETTLEBELL Rx (Book)

THE COMPLETE GUIDE FOR ATHLETES AND COACHES

 

By Jeff Martone
presented by Victory Belt
© Marc Wickert www.knucklepit.com

It’s hard to pinpoint the origin of the kettlebell as a form of exercise equipment.  There is evidence of kettlebells being used by Cossacks, Scottish Highlanders and Greek gladiators, by Turkish and Iranian athletes way back in time…  But today, Russians are easily the best known users of the girya (kettlebell) in their training regimes – gireviks even compete with the girya as an individual sport.

Due to the widespread use of kettlebells by Russian sportsman including two of the most successful MMA fighters in history, Igor Vovchanchyn and Fedor Emelianenko, who are known to have incorporated girya lifting in their fight preparation, the popularity of kettlebells has grown internationally.  And kettlebells are readily available over the counter from any sports store out there.  No problem!

But after you pick up the cannonballs by their handles and lug them home, what do you do with them?  How do you get optimum results in minimum time?  Well, they make dandy doorstops, or you can search all over the place for routines that might work.

Fortunately, now there is a concise and practical manual available to the public that is perfect for your needs, no matter how diverse they may be.

Kettlebell Rx: The Complete Guide for Athletes and Coaches by Jeff Martone fills the black hole of modern day weight-training. “I use a systemic approach from beginning to end that not only teaches basic movements, but lays out my own patented hand-to-hand techniques as well as sport kettlebell training.  It shows hundreds of the most common errors and how to correct them with specific drills,” says Martone.

Whether you’re a first-time dabbler or a hard-case kettlebell user, this book is for you.

TABLE OF CONTENTS

About the Author

Overview

PART 1: KETTLEBELLS for CROSSFITTERS

Introduction

Jeff Martone, renowned CrossFit and kettlebell instructor

Section 1: Joint Mobility/Flexibility

Introduction

Joint Mobility Drills

Neck

Shoulders

Elbows & Wrists

Spine

Hips

Knees & Ankles

Dynamic Flexibility

Post Training Flexibility

Section 2: Swing Series

Introduction

Russian Swing

Movement Prep

Front, Back, Middle of Foot Drill

Good Morning (Mobility)

Straight Back – Round Back Drill

Wall Squat

Wall Squat Common Errors and Corrective Actions

Deadlift

Deadlift Common Errors and Corrective Actions

Russian Swing

Common Errors and Corrective Actions

Breathing Tips

Pick-Up/Swing/Put-Down Drill

Major Malfunction

More Common Errors and Corrective Actions

Russian Swing Rx

Power Swing

Partner Assisted Power Swing

Common Errors and Corrective Actions

Power Swing Rx

American Swing

American Swing Top Positions

Common Errors and Corrective Actions

American Swing Rx

Swing Release

Common Errors and Corrective Actions

Swing Release Rx

Wall Ball Substitute

Skill #1: Swing Release, Half-Flip Catch, Push Press

Common Errors and Corrective Actions

Skill #2: Front Squat

Skill #3: Wall Ball Substitute

Wall Ball Substitute Rx

One-Arm Swing

Alternating One- and Two-Arm Deadlift

One-Arm Deadlift

Common Errors and Corrective Actions

One-Arm Swing

Common Errors and Corrective Actions

One-Arm Swing Rx

Half-Rotation Switch

Common Errors and Corrective Actions

Half-Rotation Switch Rx

H2H Switch

H2H Switch Chest Level

H2H Switch Eye Level

H2H Switch Rx

 

Jeff Martone demonstrates proper usage of the kettlebell in strength and conditioning exercises

Section 3: Turkish Get-Up Series

 

 

Introduction

Safety

Hand Position

Picking Up One Kettlebell

Putting Down One Kettlebell

Common Errors

Floor Press

One-Arm Floor Press

Double Floor Press

Double Floor Press Variations

Arm Bar Stretch

Active Shoulder Drill

Application

Spotting

Common Errors and Corrective Actions

Arm Bar Stretch Rx

Turkish Get-Up

The Sit-Up

Common Errors and Corrective Actions

Application

Sit-Up Rx

Transition to Kneeling

Common Errors and Corrective Actions

Application

Transition to Standing

Common Errors and Corrective Actions

TGU Rx

Kettlebell Substitutions

Lifting People

Detailed Analysis of the Human TGU

Section 4: Clean Series

Introduction

Rack Position

Common Errors and Corrective Actions

Rack Hold Drill

Two Hands Up, One Hand Down Drill

Dead Clean

Common Errors and Corrective Actions

Dead Clean Rx

Kettlebell Clean

Common Errors and Corrective Actions

Bottoms-Up Clean

Tips for Stabilization

Double Clean

Rack Position (Men)

Rack Position (Women)

Common Errors and Corrective Actions

Front Squat

Mobility Drills

Shoes

One Kettlebell Front Squat

Common Errors and Corrective Actions

Kettlebell Clean Combinations Rx

 

Jeff Martone served 17 years as a fulltime defensive tactics, firearms and special response team instructor

Section 5: Overhead Series

 

Introduction

Military Press

Key Points of Top Position

Common Errors and Corrective Actions

High Tension Techniques

Military Press Rx

Push Press

Dip and Drive Drill

Push Press Rx

Thruster

Avoid This Silliness

Thrust Rx

Snatch

Lowering the Kettlebell (aka the drop)

Common Errors and Corrective Actions

Accelerating the KB overhead

Drills and Skills

Common Errors and Corrective Actions

Snatch Rx

Section 6: Kettlebell Rx Program Design

Ideas Have Consequences

Know Your Limitations

Weaker Athlete

Older Athletes

Avoiding the Overtraining Blues

Training Journal

General Training Guidelines

These Three Things

Foundation of Strength

The 3-5 Strength Building Plan

Criteria for an Effective Strength Program

5 Basic Laws of Strength Training

Minimalist Strength Circuit

Principles of Progressive Overload

Tips: Maximum Results, Minimum Time

Increase Fitness Levels – Less is More

What is Fitness?

Exercise Selection Principles

5 Variables of Circuit Training

When in Doubt

Kettlebell Only Circuits

Swing Only

Clean Only

Snatch Only

Descending Swings

Descending Cleans

Descending Snatches

Descending all 3

The basic 3

Multi-Weight Cleans

Multi-Weight Snatches

Screaming Thrusters

Power Sprint

Double Sprint

CrossFit Kettlebell Substitution Workouts

Benchmark “Girls”

Kettlebell Hero WOD Mods

Other CrossFit Kettlebell Benchmark WODS

Conclusion

 

Jeff Martone provided low-profile operator development training for the Nuclear National Security Administration (NNSA)

PART 2: ROTATIONAL POWER DEVELOPMENT

 

Introduction

Around-the-Body Pass

Corner-to-Corner

Fingertip-to-Fingertip

Changing Directions

Common Errors and Corrective Actions

Figure 8 Drill

Performance Tips

Common Errors and Corrective Actions

Around-the-Body Figure-8 Combo

Performance Tips

Uppercut Series

Uppercut (touch and go)

Common Errors and Corrective Actions

Uppercut with Release

Uppercut with Bottoms-Up Catch

Hot Potato Drill

Common Errors and Corrective Actions

Figure 8 Uppercut Hot Potato Combo

Training Tips

Lunge Series

Figure 8 Lunge

Common Errors and Corrective Actions

Figure 8 Lunge – Around-the-Body Pass

Figure 8 Lunge – Uppercut

Figure 8 Lunge – Uppercut Release

Figure 8 Lunge – Uppercut – Hot Potato Combo

Figure 8 Lunge – Uppercut – Bottoms-up Catch Combo

H2H Program Design

H2H Circuits

Sample Circuits 1-3

Beginner Circuit

Intermediate Circuit

Advanced Circuit

PART 3: INTRODUCTION TO KETTLEBELL SPORT

Introduction

The Short of Kettlebell Sport

The Classic Kettlebell Exercises

Traditional Events

Special Events

Not Fully Convinced

The Litmus Test for a Training Program

Five Years Later

So What Changed in Five Years

History of Kettlebell Sport

Before Sport

Kettlebell Sport Fast Facts

Historical Significance

Benefits of Learning Sport Techniques

Extraordinary Endurance

Switch from Sport to Endurance Mode

A Coach’s Coach

Transferable Skills

Points to Ponder

In Closing

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