GoFit Brook Benten Installation guide

Training Manual
Brook Benten
M.Ed, ACSM-HFS, RKC
FEATURING PROFESSIONAL TRAINER
KETTLEBELL
Read all information before use.
Serious injury or fatality may occur.
This guide is intended to be used
with the accompanying DVD.

WARNING 1A
Introduction 2A
Workout Guidelines 3A
Swing 1
Alternating Swing 2
Basic Squat 3
Curvilinear Row 4
Low Windmill 5
High Windmill 6
Unilateral (single arm) Swing 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).
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WARNING
1A

This manual is a visual reference guide for the
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.
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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

Workout Guidelines
4A
COMPONENTS OF A KETTLEBELL:
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

KETTLEBELL
Training Manual
7
Unilateral (single arm) Swing
Finish
Start
Finish
KETTLEBELL
Training Manual
8
Upright Row
Start

KETTLEBELL
Training Manual
9
Shoulder Press
Finish
Start
KETTLEBELL
Training Manual
10
Shoulder Press (Advanced)
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
15
HALO
Start
KETTLEBELL
Training Manual
16
HALO
Finish

KETTLEBELL
Training Manual
17
Rack
Start
KETTLEBELL
Training Manual
18
Rack
Finish

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

KETTLEBELL
Training Manual
21
Turkish Getup
E
F
KETTLEBELL
Training Manual
22
Turkish Getup
G
H

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

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