Kettlebell Quotes

“Fringe Sport”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women Elevation of stress-relieving hormones and overall energy level Challenging workouts that can be changed easily to retain interest and keep you engaged Inexpensive and can be performed anywhere”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Kettlebell Snatch • With feet shoulder width apart and knees slightly bent, hold a kettlebell in one hand between your knees. • Squat slightly then push off the ground with a jumping motion. Extend your knees and use your hips for power to bring the kettlebell up over your shoulder. • Hold the kettlebell with the arm fully extended for one second and lower to the starting position. Repeat for a total of 8 to 10 reps and switch sides.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Clean and Press • Begin as with Clean - squat and stand using your hips for power. • Bring the kettlebell straight up, rotating your elbow down as it reaches shoulder height. • Bend your knees slightly to absorb the weight of the bell against your forearm. The kettlebell will swing from the front of your hand to the back of your hand, so make sure you have lifted it high enough to keep it from hitting your shoulder. • From here, press the kettlebell straight upwards.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Clean • Begin as with the one arm pull, squat and stand using your hips for power. • Bring the kettlebell straight up, rotating your elbow down as it reaches shoulder height. • Bend your knees slightly to absorb the weight of the bell against your forearm. Keep the wrist neutral while maintaining a strong grip to control the bell.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Two Arm Pull • Grip a kettlebell with both hands, standing with feet spread hip-width. • Squat with your arms touching your inner thighs. Remember to push back with your butt and maintain a neutral back. • As you use your hips and legs to stand, raise the kettlebell up, lifting your elbows up and above the shoulders keeping the bell close to your body. • Return to the starting position then complete a total of 8 to 10 reps.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“One Arm Pull • Hold a kettlebell in one hand with the other out to the side for balance, feet spread hip-width apart. • Squat while you maintain braced abs and a neutral back and then thrust your hips to stand. • As you stand, the kettlebell should be drawn up to shoulder level with the elbow bent, holding the bell in front of the shoulder. • Return to the starting position and repeat for a total of 8 to 10 reps.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Renegade Rows • Assume a standard push up position with feet spread slightly wider than usual and a kettlebell on the floor between your hands. (The picture shows this being done with 2 hands gripping the handles of two kettlebells but this is a highly advanced move!)”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Kettlebell Rows • Hold a kettlebell in one hand stretching the other to the side for balance. • Bend at the waist and bend the knees to protect the lower back. • Using the back muscles, pull the elbow up to torso level then slowly straighten out the arm • Complete 8 to 10 reps and then switch sides.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Kettlebell Rows • Hold a kettlebell in one hand stretching the other to the side for balance. • Bend at the waist and bend the knees to protect the lower back. • Using the back muscles, pull the elbow up to torso level then slowly straighten out the arm • Complete 8 to”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Two Arm Military Press • Clean press two kettlebells to your shoulders, your palms facing in toward the face. Remember to stabilize your core, contract your butt and lats. • Press the kettlebells up to an overhead position, leaning into the weight. Keep arms as close to upright as possible. • Return to the inward shoulder position and repeat.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“One Arm Military Press • Stand with feet shoulder width apart and bring a kettlebell into rack position. • Raise the bell overhead keeping your arm in a close to your head as possible. (It is important to have good posture and don’t bounce as you lift.) • Lower the kettlebell, again keeping the fist as close to your face as possible, ideally just in front of your cheek.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“One Arm Press • Hold a kettlebell in one hand, extending the other hand out for balance as you lower into a squat. • Brace the abs, keep the torso upright and make sure the calves are perpendicular. • In this position, push the bell up slowly, rotating the palm out so the bell is across the palm against the top of your forearm. • Remember to keep the abs braced and avoid arching the back!”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Deadlift • With a heavy kettlebell (the next weight up from your usual working weight) on the floor in front of you, stand with feet hip-width apart. • Bend at the knees and lower your hips to pick up the weight while keeping the back straight and shoulders down.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days