Mike Mahler - Mahler's Aggressive Strength Kettlebell Workshop Manual

• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power

• Crush the kettlebell handles as hard as possible for increased strength

• Pull your shoulders down before each repetition

Exercise Description

Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.

Performance Tips

• Get into a rhythm and press the kettlebells as rapidly as possible with solid form

• As you press one kettlebell, pull the other kettlebell down.

• Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Look straight ahead (not up or down) as you press and lower the kettlebells.

• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.

• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power

• Crush the kettlebell handles as hard as possible for increased strength

• Pull your shoulders down before each repetition

Exercise Description

Clean two kettlebells to your shoulders. Holding both kettlebells at the top position, lean to the opposite side and press one kettlebell. Lower the pressed kettlebell, lean to the opposite side, and press the kettlebell with your other arm.

Performance Tips

• Get into a rhythm and press the kettlebells as rapidly as possible with solid form

• Try holding your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Look straight ahead (not up or down) as you press and lower the kettlebells.

• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.

Exercise Description

Place two kettlebell on the outside of your feet and deadlift both as if you are picking up two suitcases. Standing upright, swing one kettlebell back and clean it to your shoulder, while holding on to the other kettlebell. Press the cleaned kettlebell overhead. Lower the pressed kettlebell back to your shoulder and take it back to the hang position. Immediately hang clean and press the other kettlebell.

Performance Tips

• Hold your breath as you press one kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Look straight ahead (not up or down) as you press and lower the kettlebells.

• Flex your lat as hard as possible before pressing each kettlebell for added stability and power.

• Make sure that you get a pre-swing before cleaning each kettlebell.

Exercise Description

Lie on the floor and position a kettlebell for one arm to press. Push the kettlebell straight up toward the ceiling. Lower the kettlebell back too the floor and repeat.

Performance Tips

• Imagine that you are trying to push yourself through the floor as you press the kettlebell.

• Flare your lat as you press the kettlebell

• Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the kettlebell for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

Exercise Description

Lie on the floor and position two kettlebells close to your pecs. Push the kettlebells straight up toward the ceiling. Lower the kettlebells back too the floor and repeat.

Performance Tips

• Imagine that you are trying to push yourself through the floor as you press the kettlebells.

• Flare your lat as you press the kettlebells

• Hold your breath as you press the kettlebells (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the kettlebells for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

• Place a kettlebell in your weaker arm side first

Exercise Description

Lie on the floor and position a kettlebell for one arm to press. While you press the kettlebell, turn and pivot with one leg in order to increase the range of motion.

Performance Tips

• Imagine that you are trying to push yourself through the floor as you press the kettlebell.

• Flare your lat as you press the kettlebell

• Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

Exercise Description

Lie on the floor and position two kettlebells for to press. While you press one kettlebell, turn and pivot with one leg in order to increase the range of motion. Lower the press kettlebell and press the kettlebell in your other arm.

Performance Tips

• Flare your lat as you press the kettlebell

• Hold your breath as you press the kettlebell (Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

• Contract your abs and glutes as hard as possible as you press the Kettlebell for added stability and power

• Crush grip the kettlebell handle as hard as possible for increased strength

Exercise Description

Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times.

Performance Tips

• Flex the lat next to the arm that you are pulling with before you pull the kettlebell.

• Breathe in as you pull the kettlebell and out as you lower the kettlebell

• Crush grip the kettlebell handle at all times.

• Pull the kettlebell back rather than straight up.

• Avoid rounding your back

Exercise Description

Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.

Performance Tips

• Flex your lats before you pull the kettlebells.

• Pull the kettlebells to your stomach rather than straight up.

• Look straight ahead at all times.

• Keep your back flat.

• Flex your stomach and glutes for added stability.

• Breathe in as you pull the kettlebells and breathe out as you lower the kettlebells.

Exercise Description

Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.

Performance Tips

• As you pull one kettlebell, stretch the non working arm in the opposite direction

• Breathe in as you pull one kettlebell and out as you lower the kettlebell

• Flex the lat of the working arm before pulling each kettlebell off of the floor

• Flex your glutes and stomach for added stability

Exercise Description

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position for a second and repeat. Switch arms after each set.