120 Exercises for Kettlebell Training

and Jeff Decker,
Mountain Pointe (AZ) High School Defensive Coordinator, and an advanced physical education instructor and strength and conditioning coach

Elite physical trainer Tim McClellan and strength and conditioning coach Jeff Decker teach you 120 effective kettlebell exercises and variations covering 11 major muscle groups. In addition, McClellan provides a rigorous kettlebell warm-up to help prevent injury and to get your body ready for an active workout.

You will learn beginning, intermediate and advanced exercises for 11 major muscle groups!

• Part 1: Warm-up
• Part 2: Shoulders
• Part 3: Traps
• Part 4: Chest
• Part 5: Upper Back
• Part 6: Biceps
• Part 7: Triceps
• Part 8: Core
• Part 9: Forearms
• Part 10: Calves and Lower Back
• Part 11: Eccentric Loading
• Part 12: Lower Body Power Development
• Part 13: Lower Body Strength Development
• Part 14: Combinations

In Part 2, the shoulder group, McClellan teaches exercises such as front and lateral raises, upright row, and a military press to strengthen shoulders and reduce shoulder injuries.

In Parts 3 - 9, you'll see exercises for the traps, pecs, biceps, triceps, forearm and core. McClellan and Decker show you how to properly train with the kettle bell while doing exercises such as shrugs, bench press, incline flies, incline press, bicep curls, and variations of a triceps extension.

In Parts 12 - 13, McClellan and Decker work on building power in your athletes and put them to the test in terms of their physical skill. They start off with a great eccentric loading exercise called Jump Down, which helps to prevent knee injuries. The power development segment for the lower body focuses on starts, jumping ability and agility. These exercises use one or two kettlebells for such exercises as jump squats, walking lunges, and various step-up jumps. In the Lower Body Strength Development segment, you will learn strenuous exercises such as sumo deadlift, sumo lateral squat, and sumo lateral lunge.

Part 14 includes great combo lifts to help build strength and endurance, to put a physical and cardio challenge on your athletes, and to work several muscle groups simultaneously. All combo lifts are executed with exercises previously demonstrated in the video, but your imagination is your only limitation.

Fill your toolbox with a vast array of kettlebell exercises to train and challenge your athletes, whether they are training during the season or in the off season. Armed with one or two kettlebells and a bench you can get a complete workout that can prepare for success on the field or the court!

54 minutes. 2012.