GoFit Brook Benten Training Manual

F E AT U R I N G P R O F E S S I O N A L T R A I N E R K E T T L E B E L L Read all information before use. Serious injury or fatality may occur. This guide is intended to be used with the accompanying DVD.

7 Upright Row 8 Shoulder Press 9 Advanced Shoulder Press 10 Figure Eights—Lunge 11 Figure Eights—Squat 13 HALO 15 Rack 17 Turkish Getup 19 Table Of Contents The risk of injury from participating in this or any fitness regimen and/or from the performance of these exercises or similar exercises is significant, and includes the potential for catastrophic injury or death. You should and must consult a medical professional before undertaking any fitness regimen, exercise program, or diet including any exercises or techniques set forth in these materials (whether in video/DVD, book or pullout card form—collectively referred to in every media form as “Materials”). These Materials are for educational purposes only (i.e. they illustrate and explain various fitness-related and/or exercise techniques), and they do NOT advise that you or any other particular viewer undertake or perform any particu- lar technique or exercise. You agree that you will not undertake or perform any exercise or technique described in the Materials until and unless you consult- with and are cleared-by a medical doctor in relation to such participation, and you agree to the terms of these Warnings and Disclaimers. The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and/or diets depicted in the program (e.g., you may have pre-existing injuries or other condi- tions that make the exercises or diets depicted inappropriate for you). You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in the Materials appearing to endorse or recommend the Materials. GOFIT, LLC AND BROOK BENTEN AND THEIR AFFILIATED COMPANIES, DIREC- TORS, OFFICERS, EMPLOYEES, AGENTS (INCLUDING THE MODELS IN THE MATERIALS) MAKE NO WARRANTIES OF ANY KIND OR NATURE RELATING TO THE MATERIALS, EITHER EXPRESS OR IMPLIED, AND EXPRESSLY DISCLAIMS ALL SUCH WARRANTIES AND REPRESENTATIONS, INCLUDING, BUT NOT LIMITED TO, THE WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE. KNOWLEDGE REGARDING THE HUMAN BODY AND EXERCISES CHANGES; THEREFORE, YOU SHOULD CHECK THE FOLLOWING WEB SITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.NET; HOWEVER GOFIT, LLC AND BROOK BENTEN HAVE NO OBLIGA- TION TO PROVIDE UPDATES AND NEWS. WARNING 1A

accompanying Brook Benten DVD. When viewing the DVD, use this manual to prepare for the next exercise or as a guide to take with you when traveling. Always start at a level that will allow you to complete all the recommended reps and sets as described on the DVD. IMPORTANT: To get the most out of your DVD, start with the TECHNIQUE & TUTORIAL chapter first to learn the proper form and function for each exercise. Once you have mastered each exercise, you are ready to move onto the KETTLEBELL BASICS WORKOUT section of the DVD. Be patient and persistent; building strength takes time. Consume a healthy, balanced, low-fat, calorie- conscious diet to compliment this program. Thank you for your GoFit purchase. We strive to be your one source for superior, innovative, home- fitness products at a great value. For other GoFit products, visit your local retailer, or go to gofit.net and see our entire product line and more. Introduction 2A Workout Guidelines SIZE RECOMMENDATIONS: Typically the following weight recommendations suit most people for beginning their kettlebell training: 10-20 pounds for women, and 15-30 pounds for men. The lighter end of that range is recommended for those who weight train erratically, and the higher end of that range is for those who are seasoned in strength and power training. If you intend on doing cardio kettlebell workouts, exercises comprised of continuous movement for >20 minutes, you may want to select a kettlebell slightly lighter than the recommendation above. One of the great things about kettlebell training is that you can customize it to more of a strength sport by performing short bursts of movement with a challenging sized kettlebell, followed by a break period before repeating, or you can customize it to more of a cardio sport by performing continuous, non-stop movement with a lighter kettlebell over an extended period of time. To get the most results from kettlebell training, which program design should you follow? BOTH! Mix it up to shock your body; select some days for short bursts with breaks, and other days for continuous cardio kettlebell. In order to train both ways, one kettlebell will not suffice. You need a heavier bell for strength-focused workouts, and a lighter bell for cardio-focused workouts. The Kettlebell Basics workout on the DVD in this set is a cardio kettlebell workout. For a strength-focused workout, perform 3 sets of 6-12 repetitions of the exercises taught in the DVD tutorial chapter/Kettlebell Training Manual. 3A

HANDLE: top grip of the U-shaped shaft HORNS: sides grip of the U-shaped shaft BALL: the round, weighted bottom of the kettlebell (where the kettlebell stores the vast majority of its weight) SAFETY ESSENTIALS: • It is a good idea to perform kettlebell exercises in the grass or on a floor surface that if the momentum of the bell overpowers you, you can release the bell and let it fall • Watch the included Kettlebell DVD in its entirety before exercising with your kettlebell for the first time • Discontinue if you feel undue pain • Have a towel and water bottle ready, and allow yourself to take intermittent breaks • This or any workout may result in injury; to reduce the risk of injury, consult your physician before exercising with this equipment Workout Guidelines TECHNIQUE ESSENTIALS: -Powerfully thrust your hips forward to drive the kettlebell out in kettlebell swings. Practice this movement without a bell, initially, to learn the sensation. A good training technique is to practice freestanding vertical leaping, since a kettlebell swing recruits the same muscles and hip motion as a vertical leap; the primary difference between these exercises is that the energy will be transferred to the bell instead of the body with a swing. -Allow your arms to simply be the ropes that the kettlebell swings on. The primary muscles driving the kettlebell out in swings should be the buttocks and thighs, not the shoulders. The bottom of the ball should face out (not down) at the top of the swing. Try choking a towel around the handle as a training tool to learn this technique. -Never, ever, under any circumstances should you round your back while performing kettlebell swings, snatches, or any other powerful momentum-driven kettlebell exercise -When squatting, press your weight into your heels, keep your chest lifted, and maintain neutral spine -Always keep your core muscles engaged while performing kettlebell exercises -Be sure that you continue to breathe without interruption 5A

Finish KETTLEBELL Training Manual 1 Swing Start KETTLEBELL Training Manual 2 Alternating Swing Finish Start

KETTLEBELL Training Manual 3 Basic Squat Finish Start KETTLEBELL Training Manual 4 Curvilinear Row Finish Start

Finish KETTLEBELL Training Manual 5 Low Windmill Start KETTLEBELL Training Manual 6 High Windmill Finish Start

Finish Start Finish KETTLEBELL Training Manual 8 Upright Row Start

Finish Start

KETTLEBELL Training Manual 11 Figure Eights—Lunge Start A B C Finish KETTLEBELL Training Manual 12 Figure Eights­—Lunge D E

KETTLEBELL Training Manual 13 Figure Eights—Squat Start A B C KETTLEBELL Training Manual 14 Figure Eights­—Squat D E Finish

KETTLEBELL Training Manual 19 Turkish Getup Start A B KETTLEBELL Training Manual 20 Turkish Getup C D

KETTLEBELL Training Manual 23 Turkish Getup I J KETTLEBELL Training Manual 24 Turkish Getup Finish K L

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