Description

  1.   The Traditional Bent Press      Eight success secrets for safety, strength and optimal performance          * What is the correct foot alignment?          * How should you angle your torso?          * What is the correct position for your butt?          * How do you and why should you ‘elongate’ your spine?          * How and why should you recruit your lats?          * Where should you focus your gaze at all times?          * What two motions are crucial for acing the Traditional Bent Press?          * Where do you turn your shoulder in relation to the kettlebell?   2. The DARC Swing      Six success secrets for safety, strength and optimal performance          * Why you absolutely mustn’t let the kettlebell pull you forward—and what to do if it happens anyway.          * Where is the only safe place to practice this technique?          * Why you need think of the kettlebell as “a wrecking ball at the end of a chain”.          * What is the correct groove for the technique?          * What breathing technique helps you safely unload your spine?          * What specialized exhalation optimizes your upswing?   3. The Armwrestler’s Wrist Curl      Four success secrets for safety, strength and optimal performance          * How do you best employ your triceps?          * What should you not do with your elbow?          * What should you do not with your shoulder?          * How do you best employ your lat?   4. The Farmer’s Walk      The key success secret for strength and optimal performance          * What vital adjustment must you make to your wrists?   5. The Floor Wrist Drill      Three success secrets for safety, strength and optimal performance          * Why you need to employ the” big squeeze” for best results.          * What performance-boosting ploy to employ with your lat and stomach.          * How can you utilize your “free” hand for added advantage?   6. The Reverse Floor Wrist Drill      Two success secrets for safety, strength and optimal performance          * Why you need to employ the” big squeeze” for best results.          * What performance-boosting skill to employ with your torso and stomach.   7. The Front Squat      Fifteen success secrets for safety, strength and optimal performance          * How do you discover your own personal, optimal squatting stance and why is this so important?          * What must you absolutely do with your shoulder girdle?          * What must you absolutely do with your shoulder blades, your chest, and your forearms?          * Where must you keep the locus of your energy for best results with this technique?          * What’s the optimal position to hold the bells?          * Why you cannot afford to surrender yourself to gravity.          * How to actively employ your hip flexors for a tremendous secret advantage.          * Why and when you want to “pull your hips out of their sockets”.          * How can you improve your hip flexibility for better results?          * When to employ the powerful “anal-lock” technique.          * What four parts of your body is it crucial to tighten before you descend?          * How to breathe on the way down and in the hole.          * Where not to place your elbows on the bottom of the squat.          * What special strengthening technique can you apply with your feet on the way up?          * What extra breathing techniques can push you through the sticking points?   8. The Get-Up Situp      Seven success secrets for safety, strength and optimal performance          * How to correctly position your tailbone and lower back.          * What should you not do with your elbow?          * Where should you focus your gaze at all times?          * What is most important to emphasize in this technique—it’s not what you think!          * How to recruit your armpits in the war on weakness.          * What you must absolutely do with your glutes and abdomen, on the way up and down.          * What key warning sign let’s you know you are dangerously “off” on your technique?   9. The Turkish Get-Up (Squat style)      Three success secrets for safety, strength and optimal performance          * How to correctly employ your rigid arm throughout the set.          * Where should you focus your gaze at all times?          * What extra-edge technique should you employ as you are about to start the overhead squat?  10. The Para Press      Three success secrets for safety, strength and optimal performance          * What not to let happen with your shoulders          * Why you need push yourself away from the kettlebell.          * What is the optimal position to start the drill?  11. The Knee Supported Row      Four success secrets for safety, strength and optimal performance          * Where to rest your forearm—and where not to.          * Where do you pull from?          * What is the correct trajectory when lowering the kettlebell in an arc?          * How do you perform the row with two kettlebells in one hand?  12. The Renegade Row      Three success secrets for safety, strength and optimal performance          * How to “set” your whole body for maximum strength and stability.          * Why you can’t afford to let the kettlebell you are resting on shift.          * What is a perfect arm-busting exercise to alternate with these rows?  13. The Floor Post Up & Press      Ten success secrets for safety, strength and optimal performance          * How to ensure you start safely.          * How do you “post up” successfully?          * What is a vital tip for correct shoulder blade placement?          * How should your feet be?          * The first four key things to do as you initiate the move.          * What unusual technique should you employ as you lower the kettlebells?          * How to guard your strength at the bottom.          * Two vital body parts to squeeze and tense when pressing up.          * How to recruit your armpits for greater results.          * When it can be dangerous to attempt to control your kettlebells.  14. The One Legged Deadlift      Seven success secrets for safety, strength and optimal performance          * How to simultaneously improve your balance and strength.          * Why barefoot is best.          * When it’s okay to pause and relax.          * Two key actions to perform before you rise up.          * What special strengthening technique can you apply with your foot?          * What to lock out and what to contract for best success.          * What do you do if you lose balance?  15. The One Legged Military Press      The key success secret for strength and optimal performance          * How to simultaneously improve your balance and strength.  16. The Olympic style Snatch      Eight success secrets for safety, strength and optimal performance          * What is the optimal trajectory when pulling the kettlebell?          * How should your arm be—tense or loose ?          * How to employ your hips for maximal effect.          * Why you need to come up on your toes.          * Why you need to punch up at the top.          * How to best let down the kettlebell.          * What to do on impact and how to breathe.          * How to breathe at rock bottom.  17. The Anchored Snatch & Alternate Snatch      Two success secrets for safety, strength and optimal performance          * The correct stance for safety and functionality.          * How to protect your knees.  18. The Seated Good Morning Stretch      Four success secrets for safety, strength and optimal performance          * How to most safely position the kettlebell behind your neck.          * What to do with your chest, gaze and spine as you initiate the move.          * A specific method for tightening your hamstring.          * How to best achieve a deeper stretch with correct breathing and tension control.  19. The Two Kettlebells Clean      Six success secrets for safety, strength and optimal performance          * How to recruit the hips for easier lifting.          * What to tighten up on impact and how to breathe.          * Why leaning back is a deadly sin.          * What to use and not to use when you decelerate the kettlebells.          * How and why to avoid being pulled forward.          * How to establish the perfect groove, for both directions.  20. The Two Kettlebells C&P      Four success secrets for safety, strength and optimal performance          * What you must master first before you try this exercise.          * Why you shouldn’t re-bend your knees when cleaning the kettlebells.          * What is the correct body tension?          * How to take advantage of “stored” tension in the clean.  21. The See Saw Press      Three success secrets for safety, strength and optimal performance          * How to position your knees and feet.          * How to place your hip.          * How to employ a karate punching technique for a more effective press.  22. The One Arm/Two Kettlebells Deadlift      Five success secrets for safety, strength and optimal performance          * What is the optimal grip for safe and effective handling?          * How to use your feet to greater advantage.          * How to position your elbow.          * What should you do with your triceps, lat, and pec?          * What special emphasis should you place on your glutes and abs?  23. The Low Windmill      A key success secret for optimal performance          * How your free arm can improve your results.  24. The Floor Seated Press      Two success secrets for safety, strength and optimal performance          * How to compensate for tight hamstrings.          * How to correctly bring the kettlebell to your shoulder.  25. The Split Press      The key success secret for safety, strength and optimal performance—and one vital warning!          * Why this technique may not be for you!          * How to avoid tearing your groin muscles.