Kettlebells for 50+

Table of Contents
 
Title Page
 
part 1 - getting started
introduction
what is old is new again
why use kettlebells?
kettlebells for 50+ folks
before you begin
Safety
Preventing Injuries
Common Problem Areas
getting started
Selecting Your Kettlebell
Stances & Grips
 
part 2 - the programs
how to use this book
Common Terms
designing your own workout
introduction to kettlebells
level 1
level 2
level 3
powerhouse
super-advanced fitness and coordination
baseball/softball
basketball
golf
kayaking
skiing
soccer
surfing
swimming
tennis
 
part 3 - the exercises
squat series
sumo squat
single-bell squat
double-bell squat
single-bell racked squat
side-step squat
deadlift series
deadlift
one-legged deadlift
lunge series
lunge
racked lunge
lunge with overhead lockout
overhead press series
overhead press
alternating overhead press
upper-body toning series upright row
upright row
shrug
bent-over row
bent-over triceps extension
sword fighter
floor series
plank row
plank row rotation
plank rotation with arm extension
curl-up
double-bell kneeling get-up
kneeling get-up & press
rocking horse
compound series
arm curl & leg curl
alternating single-arm pull
lateral arm raise & squat
overhead press & squat
gunslinger curl
swing series
double-arm swing
single-arm swing
tennis
 
part 3 - the exercises
squat series
sumo squat
single-bell squat
double-bell squat
single-bell racked squat
side-step squat
deadlift series
deadlift
one-legged deadlift
lunge series
lunge
racked lunge
lunge with overhead lockout
overhead press series
overhead press
alternating overhead press
upper-body toning series upright row
upright row
shrug
bent-over row
bent-over triceps extension
sword fighter
floor series
plank row
plank row rotation
plank rotation with arm extension
curl-up
double-bell kneeling get-up
kneeling get-up & press
rocking horse
compound series
arm curl & leg curl
alternating single-arm pull
lateral arm raise & squat
overhead press & squat
gunslinger curl
swing series
double-arm swing
single-arm swing
figure 8
alternating swing & catch
clean series
basic clean
clean & press
warm-ups
jumping jacks
knee lift
bodyweight squat
bodyweight lunge
bodyweight deadlift
arm swing with neck turn
arm circles
plank
side plank
stretches
side-to-side neck stretch
neck half-circles
picture frame
pec stretch #1
pec stretch #2
elbow touch
double wood chop
soup can pour
rotator cuff
the zipper
quad stretch
calf stretch
mad cat
the butterfly
v stretch
double knee to chest
diagonal knee to chest
twist
piriformis stretch
wrist stretch
wrist circles
 
index
other books by karl knopf
Acknowledgments
about the author
Copyright Page