This book is for those who are tired of performing boring workouts that just contain swings, presses, squats, and presses. This book is for those who want to venture further and expand their knowledge to see what’s truly available in the kettlebell world. It’s for people who want to explore endurance, cardio, strength, power, flexibility, mobility, hybrid workouts, and so much more exciting training.
Who will benefit from buying this book?
Anyone who has at least one kettlebell and is interested in some of the world’s best kettlebell workouts will benefit from this book. There are complex, double kettlebell, and advanced exercises in this book, but it’s for everyone. I provide clear instructions on how to perform two-kettlebell workouts if you only have one bell, and I provide alternatives and progressions so that you can complete the workout and work your way up to the more advanced exercise when they are used.
This book improves upon previous editions with a workout goal-based index, tailored warm-ups, and innovative kettlebell workouts. Go beyond swings and squats to explore endurance, cardio, strength, power, flexibility, mobility, hybrid workouts, and so much more exciting training.
Preface
Kettlebells are one of the most useful, versatile, and fun exercise tools in the world. But with all that versatility, the sheer number of ways we can lift, push, pull, swing, and move them can be overwhelming. That’s where Cavemantraining and, specifically, Kettlebell Workouts and Challenges 3 comes in.
Whether you’re new to kettlebells, know enough to be dangerous, or are looking for ways to spice up your old workouts, this book has something for every kettlebell enthusiast. This updated volume gives detailed instructions for over a dozen workouts, many of them inspired by the mountains of Albania where Taco and Anna currently live.
Workouts are organized by duration, fitness goals, body parts worked, complexity, weights needed, and specific exercises. Need to practice your cleans? Want to mix it up with some bodyweight work? This book has you covered. Taco provides guidance on every aspect of a full-body workout, from pacing to suggested weights to mind-body connections. Photos of each movement are included so it’s easy to check your form. Kettlebells, as you’ll learn, aren’t just about lifting something heavy; you’ll also train yourself on endurance, reading internal signals on when to stop or keep going and starting over new each day.
This book isn’t just inspiration; it will help you commit to a kettlebell practice and explains how to track and score your progress. Each workout includes guidance on regression, progression, and modifications. These workouts meet you where you’re at, and will motivate you to come back day after day and compete against your former self.
The kettlebell workouts in 3 also include a warm-up and stretching or other mobility components. Do not skip this! If you’ve been following Cavemantraining, you already know—or you’ll find out—how crucial proper flexibility and range of motion are to doing kettlebell moves safely and completely. Plus, sinking into a downward dog after a series of cleans and jacks just feels good.
If you’re already an Inner Circle member, this book has even more for you, as some of the moves are based on weekly group workouts. And everyone can benefit from the freely available workout and fundamentals videos linked throughout.
For those looking to really push themselves, following the workouts, the book includes five kettlebell challenges. Ranging from 10 to 28 days, these challenges will work your muscles and teach you mental perseverance.
What about the newbies? Is Kettlebell Workouts and Challenges for you? With an extensive section on fundamentals, yes! Safety, proper form, and building from the bottom up are core to Taco’s teaching method. This book includes the well-loved 21-day fundamentals program that covers grips, stance, flexibility, and the most basic kettlebell moves such as swings, squats, cleans, and racking. In fact, if you’re new to kettlebells, make sure to start with this section, and then you can put your knowledge into action with the workouts.
I’m excited for everyone who uses kettlebells in their training to see this book. It’s accessible, adaptable, and challenging for all levels. For over a decade, Taco has been teaching and learning alongside his students, and this book is the culmination of his expertise, curiosity, and joy in using kettlebells. Let’s go!
--Emily Glaser
Kettlebell Workouts and Challenges 3: What’s new?
I’ve used all the feedback received for the previous books and made the kettlebell workouts easier to access and more detailed. The workouts in book 1 are awesome, the workouts in book 2 are incredible, but the workouts in book 3 are insanely good!
This edition includes:
● An index for the workouts by the number of kettlebells
● An index for workouts by duration and goals
● Specific warm-ups for each workout
All of the workouts have been tried and tested by myself, Anna, and our Caveman Inner Circle members. These are tried and tested workouts to help you reach your kettlebell goals.
