In this 85-page SET FOR SET Single Kettlebell Training e-Guide, brought to you by seasoned kettlebell coach Scott Viala, you will learn how to use the kettlebell safely and effectively for strength & conditioning, muscle hypertrophy, fat loss, and movement skill.

This e-book will teach you how to properly execute the kettlebell training pillars of this program, which are Push, Pull, Squat & Lunge, Hinge, Snatch, and Clean. Each pillar has a series of exercises with step-by-step video demos to follow along with. After learning the "basics", you will start doing more advanced kettlebell exercises in the form of complexes (which incorporate all of the previous pillars). To finish, we have an 8-week kettlebell program that allows you to keep your workouts fresh week to week and get into the best shape of your life...And, just to be clear, all you need are single kettlebell exercises to build muscle, get strong, and lose weight! 

HIGHLIGHTS INCLUDE:

-Easy to comprehend training system

-41 single kettlebell exercises with step-by-step follow-along video demonstrations

-10 single kettlebell complexes with step-by-step follow-along video demonstrations

-8-week single kettlebell workout program

-Full-length follow-along dynamic warm-up specifically for kettlebell training

-Active recovery best practices

-Additional workout programming methods

All you need for this program is one kettlebell as all of the movements are single kettlebell exercises. If you have a range of sizes, then you can choose the appropriate weight based on the exercise and your training goals. However, start light as mastering form is of the utmost priority. The goal is to execute a series of focused repetitions to “grease the groove,” to make skilled form intuitive.

6 PILLARS OF FOUNDATIONAL MOVEMENTS

This kettlebell program’s training system is based on 6 Pillars of Foundational Movements. The 6 training pillars are Push, Pull, Squat & Lunge, Hinge, Snatch, and Clean. There is also a section for accessory movements that fill the gaps of our 6 training pillars. All of the 41 single kettlebell exercises will fit into one of these sections or “pillars”.

 

While going through the program, you’ll notice various exercises combine movement patterns from more than one of the 6 Pillars (for example, the Kettlebell Swing, which is part of the Hinge pillar, is also incorporated into the Snatch and Clean pillars). This is because kettlebell exercises can be very dynamic and multiplanar. However, we still categorize the exercises into our pillar format to accelerate the learning curve and make programming simpler. The ability to condense many exercises into a simple and effective set of training pillars makes the SET FOR SET Kettlebell System very powerful for people just getting into kettlebell training as well as coaches who want to start implementing kettlebells into their client's programming.

 

KETTLEBELL COMPLEXES

Once you learn the basics of kettlebell training and how to properly execute all of the pillars, you will learn how to put those movements together to create a kettlebell complex. A kettlebell complex is a series of kettlebell exercises put together back to back in a sequence to create one smooth movement. Complexes are a great way to force your mind and your body to work together. Plus, they are fantastic for strength, conditioning, hypertrophy, and fat loss. This guide has 10 killer single kettlebell complexes for you to master.

-Properly perform over 41 kettlebell exercises and how to modify, de-load, or add intensity to scale movements for all fitness levels.

-Correctly engage muscles and joints when performing kettlebell exercises.

-Perform complicated kettlebell complexes.

-Create endless effective kettlebell workouts as you continue on your journey of kettlebell training.

-Apply and coach movement standards and cues across a broad library of kettlebell exercises.

Note: For those who purchase our Kettlebell Training e-Guide, when we make updates to it, you will automatically receive an email with the newest version. Furthermore, all of the videos in this PDF e-guide are connected to our Google Drive, which you will have access to via shared links within the e-guide. You will also be able to download all of the videos if you wish to do so.