SPRI KETTLEBELL kb8 User manual

Builds: Back, Abdominals, Lats
Start: Position feet shoulder width apart with knees slightly
bent and toes pointed forward. Stand upright and align head
and shoulders with hips. Grasp kettlebell with thumbs around
horns and fingers spread apart. Straighten arms in front of
body with palms of hands facing inward and handle pointing
down and forward.
Finish: Bend arms and lift kettlebell to chest height with handle
pointing upward, elbows directly below shoulders, and palms
of hands facing inward. Keep wrists straight, thumbs around
horns of kettlebell with fingers spread apart. With abdominal
muscles tight; control movement, return to start position, and
repeat.
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- Perform 5-10 minutes of rhythmic movement
warm-up activities before each exercise session.
- Focus on form and practice each selected
exercise 5 times before performing the
exercise with the Kettlebell.
- Complete 1-3 sets of 8-12 repetitions of each
exercise selected.
- Perform an equal number of exercises with each
side of the body to avoid the development of
muscle imbalances.
- If unable to complete (8) exercise repetitions
through a full range of motion, increase rest time
between exercise sets or select a Kettlebell that
provides less resistance.
OR
- If unable to achieve moderate to maximal
muscular fatigue following the completion of
(12) exercise repetitions through a full range of
motion, decrease rest time between exercise sets
or select a Kettlebell that provides more resistance.
- Perform selected exercises a minimum of 3 times
weekly for optimal results.
- Allow 24-48 hours of rest between select body
region exercises.
• Always perform general warm-up activities
prior to performing Kettlebell exercises.
• Perform only the exercises as shown on this
sheet, or other SPRI produced
informational resources.
• Mimic all strengthening exercises without
the Kettlebell until proficiency is
achieved with each movement.
• Perform exercises in a slow
and controlled manner.
• Keep abdominal muscles tight while
performing exercises.
• Avoid straining or holding breath
while performing exercises.
• Discontinue any exercise that is
uncomfortable or causes pain.
• Consult your physician before beginning any
type of exercise program.
SPRI is a Gaiam Company
SPRI is a registered trademark of SPRI Products
Kettlebell is a registered trademark of SPRI Products
© 2009 SPRI Products
Developed by Greg Niederlander, M.S.
Builds: Back, Abdominals, Lats
Start: Position feet shoulder width apart with knees slightly
bent and toes pointed forward. Stand upright and align head
and shoulders with hips. Grasp kettlebell around horns of
handle close to bell. Bend arms with elbows directly above
shoulders, palms of hands facing inward with handle pointing
upward behind head.
Finish: Straighten arms and lift kettlebell overhead with handle
pointing down and forward, elbows directly above shoulders,
and palms of hands facing inward. Keep wrists straight and
thumbs around horns of kettlebell handle. With abdominal
muscles tight; control movement, return to start position, and
repeat.
ARM CURL
Exercise Instruction
KETTLEBELL®
IMPORTANT!
Please read the instructions below
prior to using the Kettlebell!
www.spri.com
Instruction Sheet
ARM EXTENSION

Builds: Back, Abdominals, Lats
Start: Position feet slightly wider than shoulder width apart with
toes pointed forward. Bend forward at the hips, with chest high
and abdominal muscles tight. Grasp kettlebell and straighten
arm directly below same side shoulder with palm of hand facing
backward. Bend and shift weight onto opposite side leg, while
straightening opposing leg. Bend and lift elbow of free-arm up
and back.
Finish: Bend and shift weight to opposite leg, drive free-arm up
and forward in front of chest while lifting extended bell-arm up
and back in direct alignment with shoulders and opposing side
straight leg. Keep chest high, wrist straight, and head aligned
with shoulders. With abdominal muscles tight; control move-
ment, return to start position, and repeat.
Builds: Back, Abdominals, Lats
Start: Position feet hip width apart with knees slightly bent and
toes pointed forward. Stand upright and align head with shoul-
ders and hips. Grasp kettlebell and straighten arm directly below
same side shoulder with palm of hand facing inward. Extend
free-arm along side of body with elbow slightly bent.
Finish: Step forward, bend knees, and raise opposite side bell-
arm up and forward just above same side shoulder, with wrist
straight and palm of hand facing downward. Keep knees aligned
with hips and feet, free-arm along side of body, with chest high
and head directly above hips. With abdominal muscles tight;
control movement, return to start position, and repeat.
Builds: Back, Abdominals, Lats
Start: Position feet hip width apart with knees slightly bent and
toes pointed forward. Stand upright and align head and shoul-
ders with hips. Grasp kettlebell, bend arm and position along
side of body with palm of hand facing inward. Bend free-arm
along side of body with elbow slightly forward of shoulder.
Finish: Bend leg, hinge forward at the hips, and reach
opposite side bell-arm down and forward in front of
opposite side foot, while lifting elbow of free-arm and
opposite side straight leg up and back behind body. Keep chest
high, wrist straight, and head aligned with shoulders. With
abdominal muscles tight; control movement, return to start
position, and repeat.
Builds: Back, Abdominals, Lats
Start: Position feet hip width apart with knees slightly bent
and toes pointed forward. Stand upright and align head with
shoulders and hips. Grasp kettlebell, bend arm, and position
bell across back of forearm with elbow tucked in close to body.
Extend free-arm along side of body with elbow slightly bent.
Finish: Step backward, bend knees, and straighten same side
bell-arm up and slightly backward directly above shoulder,
with wrist straight and palm of hand facing forward. Keep
knees aligned with hips and feet, free-arm along side of body,
with chest high and head directly above hips. With abdominal
muscles tight; control movement, return to start position, and
repeat.
Builds: Back, Abdominals, Lats
Start: Position feet shoulder width apart with knees bent and
toes pointed outward slightly. Hinge slightly forward at the hips
with head and shoulders aligned. Grasp kettlebell and straighten
arm between legs with palm of hand facing backward. Extend
free-arm along side of body slightly behind hip.
Finish: Straighten legs and raise bell-arm up and forward just
above same side shoulder, with wrist straight and palm of hand
facing downward. Keep knees aligned with feet, drive hips
forward and position free-arm along side of body, with chest
high and head directly above hips. With abdominal muscles tight;
control movement, return to start position, and repeat.
Builds: Back, Abdominals, Lats
Start: Position feet hip width apart with knees slightly bent and
toes pointed forward. Stand upright and align head and shoul-
ders with hips. Grasp kettlebell, bend arm and position elbow at
shoulder height with palm of hand facing downward just below
elbow height. Extend free-arm along side of body with elbow
slightly bent.
Finish: Maintain slight knee bend and hinge forward at
the hips, reaching opposite side bell-arm down in front of op-
posite side foot, while lifting free-arm and opposite side straight
leg up and back behind body. Keep chest high, wrist straight,
and head aligned with shoulders. With abdominal muscles
tight; control movement, return to start position, and repeat.
BENT OVER - REVERSE FLY FRONT LUNGE - ARM SWING SQUAT - ROW
BACK LUNGE - SHOULDER PRESS SQUAT - ARM SWING DEADLIFT - UPRIGHT ROW