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Summary of Contents for Fortis FSADJKTLBLA
- Page 2 Usage Tips.............................2 Standard Kettlebell Exercises.......................2 The Swing............................2 The Hand Pass..........................3 The Clean............................3 The Clean and Press........................3 The Squat............................4 The High Pull...........................4 The Snatch............................4 The Windmill...........................5 The Wood Chop..........................5 The Figure 8 with Hold.......................5...
- Page 3 Always stretch and warm up your muscles and joints before engaging in • any exercise. Once you have finished your exercise, make sure to warm down and stretch again. Before using the kettlebells, always check that the LOCK is engaged. •...
- Page 4 This technique is used in many standard exercises. Start with the kettlebell in the swinging motion as described above. At the apex of the swing, switch your hands. At the transition point, grab the kettlebell with your other hand and complete the swing.
- Page 5 Start in the clean position with your other hand stretched out for balance. Squat down, then raise back up as your squeeze your glutes. Continue these squat movements for 30 seconds, then swap the weights to the other hand and repeat for a further 30 seconds.
- Page 6 Begin in the snatch position. Shift your feet, bend at your waist and bring your hand to your toes. Repeat the exercise for 30 seconds, then switch hands and repeat for a further 30 seconds. Start with your feet in a wide stance. Shift on the balls of your feet and bring the adjustable kettlebell down across your outer foot.
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