SPRI KETTLEBELL kb8 Instruction Sheet

ARM CURL

Builds: Back, Abdominals, Lats
Start: Position feet shoulder width apart with knees slightly
bent and toes pointed forward. Stand upright and align head
and shoulders with hips. Grasp kettlebell with thumbs around
horns and fingers spread apart. Straighten arms in front of
body with palms of hands facing inward and handle pointing
down and forward.
Finish: Bend arms and lift kettlebell to chest height with handle
pointing upward, elbows directly below shoulders, and palms
of hands facing inward. Keep wrists straight, thumbs around
horns of kettlebell with fingers spread apart. With abdominal
muscles tight; control movement, return to start position, and
repeat.

ARM EXTENSION

Builds: Back, Abdominals, Lats
Start: Position feet shoulder width apart with knees slightly
bent and toes pointed forward. Stand upright and align head
and shoulders with hips. Grasp kettlebell around horns of
handle close to bell. Bend arms with elbows directly above
shoulders, palms of hands facing inward with handle pointing
upward behind head.
Finish: Straighten arms and lift kettlebell overhead with handle
pointing down and forward, elbows directly above shoulders,
and palms of hands facing inward. Keep wrists straight and
thumbs around horns of kettlebell handle. With abdominal
muscles tight; control movement, return to start position, and
repeat.

Exercise Instruction

- Perform 5-10 minutes of rhythmic movement
warm-up activities before each exercise session.
- Focus on form and practice each selected
exercise 5 times before performing the
exercise with the Kettlebell.
- Complete 1-3 sets of 8-12 repetitions of each
exercise selected.
- Perform an equal number of exercises with each
side of the body to avoid the development of
muscle imbalances.
- If unable to complete (8) exercise repetitions
through a full range of motion, increase rest time
between exercise sets or select a Kettlebell that
provides less resistance.
OR
- If unable to achieve moderate to maximal
muscular fatigue following the completion of
(12) exercise repetitions through a full range of
motion, decrease rest time between exercise sets
or select a Kettlebell that provides more resistance.
- Perform selected exercises a minimum of 3 times
weekly for optimal results.
- Allow 24-48 hours of rest between select body
region exercises.
Call our toll-free number or visit our
website for more information on SPRI products
or to receive your SPRI catalog.
SPRI Products
1769 Northwind Blvd.
Libertyville, IL 60048
800-222-7774
www.spri.com
SPRI is a Gaiam Company
SPRI is a registered trademark of SPRI Products
Kettlebell is a registered trademark of SPRI Products
© 2009 SPRI Products
KETTLEBELL
Instruction Sheet
Developed by Greg Niederlander, M.S.
IMPORTANT!
Please read the instructions below
prior to using the Kettlebell!
• Always perform general warm-up activities
prior to performing Kettlebell exercises.
• Perform only the exercises as shown on this
sheet, or other SPRI produced
informational resources.
• Mimic all strengthening exercises without
the Kettlebell until proficiency is
achieved with each movement.
• Perform exercises in a slow
and controlled manner.
• Keep abdominal muscles tight while
performing exercises.
• Avoid straining or holding breath
while performing exercises.
• Discontinue any exercise that is
uncomfortable or causes pain.
• Consult your physician before beginning any
type of exercise program.
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