Fortis FSADJKTLBLA User manual

Table of Contents
Usage Tips.............................................................................................................................................2
Standard Kettlebell Exercises.......................................................................................................2
The Swing.........................................................................................................................................2
The Hand Pass................................................................................................................................3
The Clean..........................................................................................................................................3
The Clean and Press.....................................................................................................................3
The Squat.........................................................................................................................................4
The High Pull...................................................................................................................................4
The Snatch.......................................................................................................................................4
The indmill...................................................................................................................................5
The ood Chop............................................................................................................................5
The Figure 8 with Hold...............................................................................................................5
1

Usage Tips
•Always stretch and warm up your muscles and joints before engaging in
any exercise. Once you have finished your exercise, make sure to warm
down and stretch again.
•Before using the kettlebells, always check that the LOCK is engaged.
•hen picking the kettlebells up or placing them down, tighten your abs.
•hen gripping the kettlebell handles, place your thumb as close to the
center of the handle as is comfortably possible.
•You are ready to add weight to the kettlebell when you can comfortably
perform an exercise for 60 seconds without too much effort.
Before using the Kettlebells, please ensure that the
weight plates are arranged correctly and that the
weight lock is in the locked position as shown to
right.
To unlock the weights so they can be removed or
rearranged, simply rotate the weight lock dial until
it points to the unlocked padlock symbol.
Standard Kettlebell Exercises
The Swing
Start with the adjustable kettlebell on the ground between your feet. Bend your
knees and pick the kettlebell up, then swing it between your knees then up to
chest height. The kettlebell should never go above your head. In the same
movement, lower the kettlebell, then repeat the exercise for 30 seconds.
Switch hands then perform for a further 30 seconds.
2

The Hand Pass
This technique is used in many standard exercises. Start with the kettlebell in the
swinging motion as described above. At the apex of the swing, switch your
hands. At the transition point, grab the kettlebell with your other hand and
complete the swing.
The Clean
Swing the kettlebell up with a small hip bump and roll it up to rest on your
shoulder. Next, bump your shoulder to roll the adjustable kettlebell up off your
wrist. Repeat this exercise for 30 seconds, then switch hands for another 30
seconds.
The Clean and Press
Start this exercise as above with the Clean. At the position where the kettlebell
is resting up on your shoulder, lift the kettlebell straight up while reaching your
other hand out sideways to maintain your balance. Do a slight rotation to face
your palm forward. Roll the kettlebell back onto your shoulder, then bump your
shoulder to roll the kettlebell up off your wrist.
3

The Squat
Start in the clean position with your other hand stretched out for balance. Squat
down, then raise back up as your squeeze your glutes. Continue these squat
movements for 30 seconds, then swap the weights to the other hand and repeat
for a further 30 seconds.
The High Pull
Starting with the kettlebell down near your legs, swing the kettlebell out to your
side with your elbow above your shoulder and your hands above your elbow.
Lift your arm up and outwards to start the kettlebell swing back down. Repeat
exercise for 30 seconds, then swap hands and repeat for a further 30 seconds.
The Snatch
Begin this movement as for the high pull. Driving with your hips, swing the
kettlebell out to your side with your elbow above your shoulder and your hands
above your elbow. In the same movement, twist your palm to the outside.
4

The Windmill
Begin in the snatch position. Shift your feet, bend at your waist and bring your
hand to your toes. Repeat the exercise for 30 seconds, then switch hands and
repeat for a further 30 seconds.
The Wood Chop
Start with your feet in a wide stance. Shift on the balls of your feet and bring the
adjustable kettlebell down across your outer foot. Move the kettlebell up and
across your body, extending to the opposite side. Repeat the exercise for 30
seconds, then switch hands and repeat for a further 30 seconds.
The igure 8 with Hold
Hold the adjustable kettlebell as shown. Bring it down through your legs and
pass it to the opposite hand. Swing it around and back up to hold on your
opposite shoulder. Repeat the exercises for 1 minute.
5