Achieve Pain-Free Kettlebell Training and Build a Strong Foundation to Become a PRO Kettlebell Trainer or Enthusiast
You should buy this book if you:
- Are just getting started with kettlebell training; or
- Want to learn how to teach your clients the fundamentals of kettlebell training; or
- Want to do things right from the beginning and learn all the important things usually overlooked; or
- Want to lay the foundations to become a PRO kettlebell enthusiast or trainer
This book is for people who experience pain or discomfort, it’s to help reduce or eliminate callus, forearm pain and bruises, shoulder pain, elbow pain and much more when using kettlebells incorrectly.
The most common exercises are covered, the ones you’re most likely having trouble with right now, but everything you need to know about those exercises is described in intricate detail. You will not only find information on how to prevent pain, the ‘why’ you need to do something a certain way will also be explained because no one truly understands something fully until they understand the ‘why’.
“An extremely insightful and descriptive read. Taco has taken the principles and fundamental aspects of kettlebell training and laid them down in an easy and detailed manner. The information contained with these pages will aid any kettlebell user in becoming more efficient using this versatile tool. The detailed instructions of hand position and racking the bell alone, with the hints and tip on safety, will ensure that any reader will be able to use kettlebells in an effective and safe manner, to ensure the best results. On a personal note, I’m self-taught from various books and videos. All of which strongly focus on the exercise and the program, while only briefly covering the hand, rack and safety issues faced by any kettlebell user. I would strongly recommend this book to any kettlebell users regardless of the experience.”
You find other details that you won’t find elsewhere, like for example, information about the types of kettlebell grips available, would you believe it, there are more than 25! It’s not just a list of grips, it’s also explained how to execute them and what they’re most commonly used for, after all, search the internet and you will find many different grips mentioned and a lot of other misinformation, but I guarantee you that you won’t find the explanations you will find in this book.
“A great book for anyone wanting to integrate kettlebells into their workouts. Taco covers a lot of information which will help you maximise your training. Links to videos are an added bonus and assist with the technical aspects of kettlebell training.”
Mark Godwin (Director, Fit Biz UK)
Table of Contents
- Kettlebell Training Fundamentals
- What Is Kettlebell Training?
- Kettlebell Training Benefits
- Are Kettlebells Effective?
- Training Basics
- Why Train?
- Working Out Versus Training
- Kettlebell Safety
- Regress When Required
- What is Shoulder Packing?
- Are Kettlebells Safe?
- You’re Going to Get Hurt
- Progression is Key
- Are Kettlebells Bad for Your Shoulders?
- Are Kettlebells Bad for Your Back?
- Anatomy of the Kettlebell
- Warming up for Kettlebell Training
- Mimic the Workout
- Why Increase the Temperature?
- Why Increase Blood Flow?
- Increase of Intensity and Complexity
- Which Kettlebell to Choose and Why?
- What Weight to Choose?
- Kettlebell Grips
- General Grip Information
- Why should you learn about grips?
- Why use different grips?
- Hand Position on the Handle
- 45 Degree Angle
- Grip Categories
- Double Hand Grip
- Swan Grip
- OK Grip (AKA 2 or 3 Finger Grip)
- Double Hand Corkscrew Grip
- Closed Double Hand Grip
- Hook Grip (AKA Overhand Grip)
- Closed Hook Grip (AKA C Grip)
- Why Use Hook Grip?
- …. many more
- Thumb up or Thumb Down? Performance Gain?
- Basic Double Arm Swing Instructions
- Squat and Hip Hinge Definition
- Swing Squat vs Hip Hinge Style
- American vs Russian Swing
- The Problem with the American Swing
- Kettlebell Racking and Cleaning
- Why Rack Properly?
- Common Grips in Racking
- Kettlebell Clean
- Assisted Clean
- Common Clean Mistake
- Ambiguity Of Cleans
- Weakest Point
- Clean Variations
- Swing Clean
- Dead Clean
- One Bell Racking Position
- Bodyweight Racking Practise
- Spine Position for Racking
- Racking Points and Cues
- Kettlebell Resting Position
- The Racking Concept
- Racking Types and Racking for Females
- Kettlebell Pain
- Muscle Aches
- Forearm Pain and Bruises
- Shoulder Pain
- Wrist Pain
- Knee Pain
- Elbow Pain
- Neck Pain
- Lower-Back Pain
- Kettlebell Golden Rules
- Progression for Beginners
- Overhead Press
- Kettlebell Rows
- Kettlebell Row Variations
- Muscles worked with rows
- Butterfly Stretch
- Lizard Pose
- Tipover Tuck Hamstring Stretch
- Easy Quad Stretch / Lying Side Quad Stretch
- Kneeling Forearm / Bicep Stretch
- Single Arm Chest Stretch
- Posterior Shoulder Stretch
- Overhead Tricep Stretch
- Overhead Lat Stretch
- Seated Leg Hug
- What Is Kettlebell Training?
$24.95Add to basket
Also available on Amazon (US) (UK)
Frequently asked questions:
- Do you have printed copies of the book?
Yes, they’re available on Amazon.
- Can I open books purchased from Cavemantraining on my Kindle device?
Yes, just transfer the file to your Kindle and type in the password just like you would on your computer to unlock and read it.
- Can I read books purchased from Cavemantraining on my phone?
Yes, just email or transfer the PDF to your phone.
- How long do I have to download the book to my devices?
You have 7 days to transfer the book to your devices, after that you can request renewed access if you lost your book.
- The file is password protected, what is the password?
Please read the whole email which has all the information.
- How do I save the file?
Please see below for further FAQs
Not sure how to download? Don’t know what the password is?
Don’t know where to save the file on your computer?
Check out our FAQ.
Kenji Kenji (Verified Customer) –
This a great book on Kettlebell training. It has a section on grips that is second to none, It is well worth the price no matter where you are in your kettlebell journey. I have been using kettlebells for over a decade and I discovered information that I can use. I am a BJJ Black Belt, Boxer, kickboxer, MMA fighter, gym owner, and personal trainer. I have trained world champions and beginners this book can benefit them all!
Bonnie Rosalista (Verified Customer) –
Cavemantraining’s book arms readers with detailed technical guidance for kettlebell training, including explanations, pictures of different kettlebell grips, proper hip hinge, and the difference between American vs. Russian swing—I didn’t even know there was such a distinction! The construct of the book is not limited to technique, but also provides additional understanding as to the importance, purpose, and definition of what is considered good form among a variety of kettlebell exercises. I would recommend this book to the kettlebell trainer or enthusiast looking to understand the mechanics of kettlebell training beyond a general understanding.
Andy Nolan (Verified Customer) –
I really liked the book. Unlike some e-books that look shoddily put together it’s obvious some time and care has been put into this. Very well laid out, lovely colour photos & diagrams illustrating details on different exercises. The whole thing has a quality “feel”.
As for content, it’s right up there with anything I’ve read on kettlebell training. Ideal for a beginner to get them up and running with kettlebell training and tons of details on the finer points of techniques, particularly the section on grips, which even an intermediate or more experienced user can learn from. It also has a ton of links to demonstration videos of the techniques covered.
Touches on training philosophies, goal setting and programming also. Overall I would recommend this book to anyone starting out with kettlebells or wanting to improve their technique / skills and take their training up a level.
buikdans (Verified Customer) –
Great book, lots of information, enjoyable read!
From the first pages in the book onwards I got the impression Taco really knows what he is talking about, and is very passionate about the subject. Also, I can identify myself with the mindset of the writer in regards to why and when to use certain training regimes / approaches and always keep learning from all possible sources. Furthermore the writer demonstrates a deep knowledge about the technical aspect of using kettlebells, but is able to translate it in a way that will appeal to both novice and advanced kettlebell enthusiasts.
As a professional dancer with a spinal fusion, I am always seeking new ways to work out, and using kettlebells is one of them. Everything that makes my core and back muscles stronger, is an investment in my future. I love a full body workout to stay strong in every possible way and incorporate yoga, kungfu, pilates, eccentric exercises, bodyweight circuit training, and also kettlebells in my daily workouts next to my dance career. As in all training and workouts, it is necessary to keep exercises safe and effective, and Taco really gives the right amount of attention to this in the book. The tips, exercises and extra information given here, are all suitable for everyone. We are all different with different background in sports and/or previous sports. As a smaller woman, and a dancer, I did find this book very helpful. I like the side notes about how women can adapt some exercises. And because of my physical history I firmly believe that everyone needs to keep their body safe. This is a common theme in the book, which I can only applaud. Body awareness is very important. While focussing on how to do it right, he also speaks about pain, how to recognise, handle and prevent it. This is a thing that you don’t often find in books or video’s, while it’s very important. One should always respect his/her body and take baby steps before walking or running.
Taco guides you safely step by step into the fascinating world of kettlebells and I am definitely hooked! From how to hold them correctly, train with them safely and explain a lot about the muscles you use and why to use them, it perfectly covers information for total beginners up to advanced kettlebell users who want as much in depth info as possible. This is a gem!
Ewan Brown (Verified Customer) –
I’ve been following your YouTube programs and then got onto your website, this is where I saw your book, I read it yesterday and it made a huge difference to how I intend to approach using kettle bells. I realise I’ve got some work to do on the basics but I found the book easy to follow and am determined to master the fundamentals of grip, range, transitions and correctly engaging at the right time to maximise the exercise. With the book and your instructional videos I’m looking forward to improving my workouts, thanks for putting this book out, for me as a beginner it is technically informative and very well put together.
Taco Fleur (store manager) –
Thank you Ewan. Hope to see you in our kettlebell groups as well.
ricksilcott (Verified Customer) –
How to start…
Written by an athlete teacher, he starts out by explaining his philosophy in training and of his writing style, seeing the tone for the rest of the book…
Great focus is placed on grips, an all too often neglected subject in the world of kettlebells.
This well organized book covers individual exercises, stretching, training issues, and so much more. Grouped with Taco’s YouTube channel and the wealth of info on the website, no other info is needed… Although Taco would probably be the first to tell you to sell as much knowledge as possible.
This book has reignited my passion for kettlebell training, thank you Taco.
jimbo (Verified Customer) –
If you’re looking to build a solid foundation on which to develop your kettlebell technique, this book is an excellent resource. It takes you through the basic anatomy of the kettlebell and advice on what to buy. Then it goes on to racking, cleaning and my personal favourite, a very detailed look at grips. Also covered in the book are helpful sections on pain and stretching.
Taco writes in a no nonsense way, which is easy to understand and follow. His step by step sections with bullet points are helpful too. I would recommend this book to anyone interested in kettlebells- a very useful resource.
Mariz Voesenek (Verified Customer) –
JERRY TRAHAN (Verified Customer) –
Carlos Wood (Verified Customer) –
Mark Ramage (Verified Customer) –
Very well done simple and to the point !
teodoros bougas (Verified Customer) –
Marius (Verified Customer) –
With the Kettlebell Training Fundamentals book, Taco Fleur made visible that he’s a top kettlebell coach in Europe. He breaks down basic patterns and movements like hand insert, rack holds, grips variations, overhead lockouts and many others, including safety principles, progressions and regressions with the clarity of a premier strength and conditioning expert. Having trained myself with kettlebell for several years, then having a break for 2 years, I find this book to be an absolute read for any trainee (beginner or not) that is thinking about including kettlebells in their own training regimen. This book, together with the tutorials included (via links to youtube videos) and with the other books (free or not) written by Taco Fleur will fill in all the blanks anyone will have at all the fundamentals of this wonderful tool called the Kettlebell. He really goes the extra mile.
bartfitness (Verified Customer) –
Kettlebell training Fundamentals thoroughly covers all topics you need to know before training with kettlebells, like safety, warming up and cool down, technique of common exercises etc. As a personal trainer and certified kettlebell trainer (since 2010) I was particularly impressed with the huge chapter on kettlebell grips. This subject is often only briefly mentioned as “keep a loose grip and open hand position”. In most kettlebell teaching and literature not enough time nor “space” is spend on it. I sure have work to do to get familiar and proficient in using the many grip options to keep improving as a kettlebell trainer.
I fully support Taco Fleur in being specific about naming exercises correctly to remove confusion in program design and understanding of basic technique like swing clean vs hang clean, or swing hip hinge style vs swing squat style. I love his attention to help people make up their mind themselves rather than being dogmatic about a common discussion topic in the kettlebell world: Russian and American swing.
With the ample video links and simple yet effective cueing, plenty of opportunity exists to improve yourself or help you teach your clients. Eg. “delay breaking at the hips as long as possible when the KB starts to fall down in the Kettlebell swing.” No one has ever mentioned it that simple to me.
So do not waste your time trying to figure it out for yourself. Buy the book now and save yourself pain and frustration when training with kettlebells. I would be a much stronger and better kettlebell trainer if I had access to this wealth of information years ago.
Thanks Taco Fleur
Bart Brys Kettlebell trainer and personal trainer
Ashley Eusden (Verified Customer) –
Peter Steinberg (Verified Customer) –
Subsequent to obtaining the free copy of ‘Kettlebells for complete beginners—first day’ purchasing ‘Kettlebell Training Fundamentals Ebook’ was a logical step. Obviously there is some overlap, but the latter covers so much more and, again, in great detail and very in-depth. Highly recommended by renowned kettlebell trainers, and now by me -for what that is worth- as well.
Andrew G. (Verified Customer) –
A resource that can take you from A to Z in terms of your kettlebell dreams. From general ideas to those itty bitty details that can determine thriving vs injury, this book has it all. I really appreciate the icon coding key and layout which helps find relevant level of detail on a given subject a breeze. The images and video links are beyond helpful. Totally worth every penny. A reference to return to year after year!
Edward Wise (Verified Customer) –
I’m new to kettlebell training, so this ebook was great.
Taco Fleur (store manager) –
Thank you Edward, glad to hear it helped.
Yash Soumah (Verified Customer) –
This is a very well written book. I have used kettlebells for a few years but after reading this book I realize that I was not benefiting from the full potential due to lack of technique. This book is a must have for beginners as well as self taught kettlebell enthusiasts.
Jan O. (Verified Customer) –
Have tried previous instruction manuals/videos… Too wordy or not enough info for proper technique both for training and safety.
This fits the “bell” ?!!
Joe Kinnerk (Verified Customer) –
Must have resource you will be going back to review all the time.
James Roberts (Verified Customer) –
This is the second ebook I have bought from cavemantraining and learning a lot from them. I’m a beginner and love the community’s online. Keep up the great training Taco Fleur
Fernando A. (Verified Customer) –
I am just starting the process of learning and training with kettlebell, as I follow the instructions to advance I discover that I really bought the most appropriate ebook for my beginner condition; It contains clear information, very ordered and detailed, and with links to videos, full of advice that should not be overlooked, especially to avoid hurting and progressing safely. In addition, the support provided by Taco is really five stars.
Kettlebell Training Fundamentals is a fun and great book!
Taco Fleur (store manager) –
Thank you Fernando
Ruggiero (Verified Customer) –
easy, simple and very useful
z47 (Verified Customer) –
This was an excellent read. The level of detailed instruction that Taco provides in this book is simply unparalleled in the fitness industry. I’ve been looking for a comprehensive resource on kettlebell fundamentals for a long time now, and I’ve finally found it. As a long-time athlete making the transition to kettlebells, I would highly recommend this book!
Franklin Baldwin (Verified Customer) –
This is deep and broken down so anyone can understand! Awesome is not enough to explain it!
Taco Fleur (store manager) –
Thanks for the kind words Franklin
Pedro Mateus (Verified Customer) –
Very good and complete information. Very good videos.
Jonathan Frost (Verified Customer) –
This book should be in every kettlebell enthusiasts library. Incredibly detailed and well thought out information. Taco’s books are a treasure trove of detailed information that even experienced kettlebell users will find great value in.
Jorge (Verified Customer) –
Mandy Segal (Verified Customer) –
Very easy to understand good instructions
Deepak (Verified Customer) –
superb book. Taco fleur is full of amazing information
Alan Nisbet (Verified Customer) –
Overall experience was very informative and detailed.
Anonymous (Verified Customer) –
Excelent for beginners