Steve Maxwell Kettlebell Pdf

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I came across this post on Steve Maxwell’s blog and thought it really hit the nail on the head for simplified kettlebell training. It’s a great reminder that even though you might have just one or two kettlebells, you can still get a great workout in and hit all your key muscle groups. New from Shihan, The Kettlebell Conditioning System is the ultimate guide to Kettlebell training. Renowned Kettlebell and fitness trainer Steve Maxwell teaches his core Kettlebell lifts along with his unique training system in an easy to understand, step by step fashion. Steve Maxwell has created the 300 Kettlebell Challenge to help build the ultimate Spartan Warrior body. This incredible strength and conditioning workout incorporates strength, cardio and joint mobility techniques for 300 brutal reps creating the most extreme workout ever using the Russian Kettlebell. Steve was the first person certified to teach Gracie Jiu-Jitsu in the USA and is a 6-time Pan-American BJJ champion and 3-time International Master/Senior Champion. Steve Maxwell is best known for starting Maxercise, the first official Kettlebell gym in the USA.

Muscle mass, endurance and weight management by Steve Cotter

  • 2-Day Split
  • Duration: 30 – 40 minutes
  • 4 times a week
  • Technical complexity: Difficult

You do not need to spend hours and hours at a gym in order to build muscle or get rid of extra fat. This workout known as the Steve Cotter’s kettlebell workout plan does the same thing in a much shorter period of time.

During the 1800’s, a special training tool known as the kettlebell arrived from Russia. It has become the fundamental tool that Steve Cotter has utilized when coaching/training the US Marines and football teams such as the San Diego Chargers, the San Fransisco 49ers, and the Texas Rangers.
Cotter says that he maintains his muscle mass and a 6 % body fat percentage by using the kettlebell workout below. Goals are reach Without gym workout. It is recommended to perform Cotter’s kettlebell workout 4 times a week (for example Mon, Tues, Thurs and Fri). The workout takes between 30 – 40 minutes.

Cotter wants to point out the Two Arm Swing technique, which is included in each workout. The Two Arm Swing technique works on numerous different muscle groups and raises the heart rate right at the very beginning of a workout.
You need a pair of lighter kettlebells (8 – 12 kilos / 15 – 25 lbs for men, 4 – 6 kilos / 5 – 10 lbs for women) and a pair of heavier kettlebells (12 – 16 kg / 25 – 35 lbs for men, 6 – 8 kg / 10 – 15 lbs for women) for the training. For one exercise, you need an even heavier pair of kettlebells/dumbbells (20 – 30 kg / 45 – 70 lbs for men, 12 – 20 kg / 25 – 45 lbs for women).

Check this kettlebell workout in detail below including the abbreviations as well.

  • One Hand = 1h (Handle the kettlebell with one arm)
  • Two Hands = 2h (Handle the kettlebell with both arms)
  • both hands alternately = bh (Do exercise with one hand, then the other hand)
  • Double = use two kettlebells
  • Lighter kettlebell
  • Heavier kettlebell
  • Rest between sets = R 60 seconds

Workout 1 (Monday, Thursday):

  • 2h Two Arm Swing 1×15
  • Rest 30 seconds
  • 1h Swing 1×10 bh R 30 seconds
  • 1h Clean and Jerk 1×10 bh
  • Rest 60 seconds
  • 1h Clean and Jerk 1×10 bh
  • Rest 60 seconds
  • 1h One Hand Bicep Curl 2×5 bh R 30s
  • Windmill 2×5 bh R 30 seconds
  • Front Squat 3×10 Double R 60 seconds
  • Hand to Hand Swing 1×50

Workout 2 (Tuesday, Friday):

  • Hand to Hand Swing 1×30
  • Turkish Get Up 2×5 bh R 60 seconds
  • Two Arm Kettlebell Clean double 2×10 and Two Arm Kettlebell Clean double 2×10 R 60 seconds
  • Alternating Kettlebell Press double 2×10 and 2×5 double R 60 seconds
  • Overhead Squat double 3×10 R 60 seconds
  • Snatch 1×10 bh , then 3×10 bh and then 1×25 bh. R 60 seconds
  • One-Leg Deadlift 2×5 bh and 2×5 bh. R 60 seconds
  • Farmer Walk 2 x 60 seconds (use your heaviest pair of kettlebells)
Steve maxwell kettlebell swing

Need a training diary?

If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.

Steve Cotter's Kettlebell Workout

Training diary as an excel sheet and printable picture.

$2.99

All myworkoutplans.net training diaries bundle:

All myworkoutplans.net training diaries

Training diaries as an excel sheets and printable pictures.

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Source: http://www.muscleandfitness.com/workouts/workout-routines/full-body-kettlebell-workout?page=1

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Preview — Kettlebell Conditioning System by Steve Maxwell

The Kettlebell Conditioning System Book contains 32 specifically designed Kettlebell workouts spanning a 8 weeks. Each week gives four individual workouts, targeting different body areas including cardio, strength and Kettlebell technique. Maxwell provides a total of 59 Kettlebell techniques and 40 individual workouts.
Published 2011 by Shihan

Steve Maxwell Kettlebell Pdf

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Rating details

Mike Mahler Kettlebell

Awesome. If you want to get into kettlebells this is all you need. It will never get to easy as you can always step up in weight. Great pictures and instructions teach you how to do the exercises with good form. Yet to find a better kettlebells book.
Michael Lloyd-Billington rated it really liked it
Sep 21, 2016
Michael Lloyd-Billington rated it really liked it
Sep 23, 2016
Ramón Nogueras Pérez rated it liked it
Jun 18, 2013
Chris E Cozort rated it it was amazing
Apr 06, 2017
Michael Markauskas marked it as to-read
Jul 29, 2013
Xtremestores Athinas marked it as to-read
Aug 02, 2014
Michael Markauskas marked it as to-read
Jul 29, 2013
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Steve Maxwell Kettlebells

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