Kettlebell Training Fundamentals Ebook

Rated 5.00 out of 5 based on 23 customer ratings
(23 customer reviews)


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 is by far the best book to buy if you want to make sure you learn all the finer little beginner details to make sure you can progress safely and effectively to the intermediate or advanced ones when the time is right. Buy this book today and start your kettlebell journey the right way.

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



Reviews from real readers:

“If you’re a beginner, training in kettlebells or an instructor, it’s definitely a go-to guide on how to start, if not perfect your journey into the world of Kettlebell sport.
Stumbling on to Taco’s Facebook and connecting with him has turned my KB world upside down and made me even more excited about being in the industry – even after teaching KB for 4 years. This book is like having him in the studio with you. It’s gutsy, honest and you won’t walk away with ‘but’s and if’s’ because there are none. He says it like it is and you can either take it and advance yourself, or leave it and pretend like you know everything.”
Lisa Colquhoun


Kettlebell Bible! If you  find KETTLEBELL TRAINING FUNDAMENTALS early enough in your kettlebell journey, consider yourself very lucky!  There is no shortage of books, tutorials and courses available on the interwebs so it’s difficult to know which to buy.  This is actually the third kb book I have acquired and now I am kicking myself for not getting it first!  This is the definitive guide to the ‘what, why, and how’ of everything you could ever want or need to know about going from novice to advanced kettlebell proficiency.
Earlier this year I had aggravated an old lower back/disc injury that caused excruciating pain for months. This was caused by running through an airport with a 60 lb carryon bag across my chest.  This was quite an embarrassing way to injure oneself!   Since I have an office job, I find myself sitting at a desk most of the day and have become weak in core strength. Also I do have a family and other commitments that take most of my free time.  The long term affect has been that I get stiff muscles and joints and frankly just out of shape. Because I was a collegiate athlete, I have been training with  barbells and dumbbells and some machines  for over 20 years.  Eventually I found that I was uninspired to go in for hours and hours every week to get minimal gains.  This is why I have been searching for a functional way to condense my workouts while also increasing my metabolism, strength and overall fitness. Although there are a ton of videos online showing the benefits of kettlebells, my biggest concern was that I would go the whole hog into it and injure my lower back like I had done earlier this year. What I like most about is the book’s layout is that it offers a progressive foundation all the way from the what the kettlebell can do for you, how to choose the right one for what you want, stretches and warm-up to avoid injury (very important to me) all the way to some pretty unique and exotic manoeuvres that I am excited to work my way up to.  My only regret is that I did not find and buy this sooner!”
Jerry Trahan

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“Nowadays, kettlebells are becoming recognized as a versatile method of achieving one’s goals in physical fitness. However, there is insufficient literature on the techniques and intricacies of this very effective piece of fitness equipment. That’s where Taco Fleur’s new book, entitled ‘Kettlebell Training Fundamentals’, comes in. Taco is a man who is interested not just in being fit and healthy, but in digging deep and assimilating the underlying principles that are involved. As someone who has more than 12 years of experience with his own kettlebell training, and having also spent a long time training others, he is ideally suited to demystify the most important aspects of kettlebell training for the beginner. ‘Beginner’ here means beginner to kettlebells, and not necessarily to the fitness world, since there is scope even those who have spent many years training in other methodologies to go wrong when starting with kettlebells. The reason is that the philosophy of kettlebell training is different from that of other modalities. Besides, it has its own idiosyncracies, and terms employed in the context of kettlebells, even when named the same as with other methods, are often very different when it comes to execution.
In this book it is very evident that Taco has made painstaking efforts to think from the perspective of the newcomer, and taken nothing for granted. Pretty much every question you might have, if you are new to kettlebells, is answered here. Not only answered, but the reasoning behind it is explained in detail, with explanations that go into biomechanics and human physiology, with appropriate diagrams where relevant, so that technical terms (such as those relating to muscular anatomy, or to the physics of the trajectory of the kettlebell while performing exercises) are easily understood. You will learn not only the what, but also the why, and the how, and the when. Taco gently guides you along the way, starting from why you would even want to train with kettlebells, to selecting your first kettlebell, to the selection of exercises, to the warmup sequence, to the performance of exercises, to the progressions. Another thing I liked very much was the detailed section on the various grips of the kettlebell. This section is amazingly detailed, and to my knowledge this is the first work with such an analysis of this aspect of the kettlebell. There are tons of photos and step-by-step explanations, and links to videos where such would be more effective than written explanations. If you get injured, Taco provides a very helpful guide to understand from the specific pain you experience (such as in the shoulder, or in the forearm), what could be wrong with your technique of lifting.
Finally, Taco is evidently passionate about kettlebells, but not infatuated with them without reason. He is honest and tells us why he likes them, and at the same time he also keeps up practice with other disciplines, such as martial arts, CrossFit, etc. Thus he has a holistic view of fitness, and is not just an expert on this particular tool. You will learn a lot from his book. I hope you enjoy it as much as I did.”
Vishwas Jamadagni
(Silver Medallist at EKFA National Kettlebell snatch event)

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You can pay a kettlebell trainer thousands of dollars and more than likely still will not learn all the finer details and little secrets that are explained in this book.

In this book it’s explained how to reduce or completely avoid any aches and pains during your kettlebell training with exercises like for example; swings, cleans, lifts and presses. Learn how to avoid pain in the knees, elbows, wrists, shoulders, neck, lower-back, forearm etc.

An extremely good read. Recommended. A great addition to any kettlebell users library.  Taco has done a great job with this easy to understand book covering many points on using a kettlebell with links to instructional videos too, very handy.  There are very detailed descriptions on hand grips and racking a kettlebell as most books just cover exercises without covering the positions you and the bell need to be in. I personally have gained more knowledge that will assist me with my journey using kettlebells as an enthusiast and an instructor.”
Bryan Trish – Kettlebell instructor and PT


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 personnel 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.”
Craig Richardson


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
      • Focus
      • Mimic the Workout
      • Why Increase the Temperature?
      • Why Increase Blood Flow?
      • Duration
      • 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
      • Calluses
      • 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
    • Stretching
      • 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


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23 reviews for Kettlebell Training Fundamentals Ebook

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  1. Rated 5 out of 5

    Kenji Kenji (verified owner)

    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!

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  2. Rated 5 out of 5

    Bonnie Rosalista (verified owner)

    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.

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  3. Rated 5 out of 5

    Andy Nolan (verified owner)

    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.

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  4. Rated 5 out of 5

    buikdans (verified owner)

    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!

    Johanna Rediers

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  5. Rated 5 out of 5

    Ewan Brown (verified owner)

    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.

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    • Taco Fleur (verified owner)

      Thank you Ewan. Hope to see you in our kettlebell groups as well.

  6. Rated 5 out of 5

    ricksilcott (verified owner)

    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.

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  7. Rated 5 out of 5

    jimbo (verified owner)

    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.

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  8. Rated 5 out of 5

    Mariz Voesenek (verified owner)

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  9. Rated 5 out of 5

    JERRY TRAHAN (verified owner)

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  10. Rated 5 out of 5

    Carlos Wood (verified owner)

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  11. Rated 5 out of 5

    Mark Ramage (verified owner)

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    Very well done simple and to the point !

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  12. Rated 5 out of 5

    teodoros bougas (verified owner)

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    excellent work

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  13. Rated 5 out of 5

    Marius (verified owner)

    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.

    Lefter Marius

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  14. Rated 5 out of 5

    bartfitness (verified owner)

    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

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  15. Rated 5 out of 5

    Ashley Eusden (verified owner)

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    Very informative.

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  16. Rated 5 out of 5

    Peter Steinberg (verified owner)

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    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.

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  17. Rated 5 out of 5

    Andrew G. (verified owner)

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    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!

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  18. Rated 5 out of 5

    Edward Wise (verified owner)

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    I’m new to kettlebell training, so this ebook was great.

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    • Taco Fleur (verified owner)

      Thank you Edward, glad to hear it helped.

  19. Rated 5 out of 5

    Yash Soumah (verified owner)

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    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.

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  20. Rated 5 out of 5

    Jan O. (verified owner)

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    Have tried previous instruction manuals/videos… Too wordy or not enough info for proper technique both for training and safety.
    This fits the “bell” 👍!!

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  21. Rated 5 out of 5

    Joe Kinnerk (verified owner)

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    Must have resource you will be going back to review all the time.

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  22. Rated 5 out of 5

    James Roberts (verified owner)

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    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

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  23. Rated 5 out of 5

    Fernando A. (verified owner)

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    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!

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    • Taco Fleur (verified owner)

      Thank you Fernando

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