Kettlebells for 50+ Safe and Customized Programs for Building and Toning Every Muscle

by Knopf, Karl

• ISBN13: 9781612430461
• ISBN10: 1612430465
• Edition: 1st
• Format: Paperback
• Copyright: 2012-04-17
• Publisher: Ulysses Press

Summary

Stay young with these safe, effective and efficient exercises

Author Biography

Dr. Karl Knopf is the coordinator for the fitness therapist program at Foothill College of California. He is the author of numerous therapeutic fitness books such as The Foam Roller Workbook, The Healthy Shoulder Handbook and Stretching for 50+.

Table of Contents

Getting Started	p. 7
Introduction	p. 8
What Is Old Is New Again	p. 9
Why Use Kettlebells?	p. 11
Kettlebells for 50+Folks	p. 13
Before You Begin	p. 15
Getting Started	p. 20
The Programs	p. 25
How to Use This Book	p. 26
Designing Your Own Workout	p. 29
Introduction to Kettlebells	p. 32
Level 1	p. 33
Level 2	p. 34
Level 3	p. 35
Powerhouse	p. 36
Super-Advanced Fitness and Coordination	p. 37
Baseball/Softball	p. 38
Basketball	p. 39
Golf	p. 40
Paddling	p. 41
Skiing	p. 42
Soccer	p. 43
Surfing	p. 44
Swimming	p. 45
Tennis	p. 46
The Exercises	p. 47
Squat Series	p. 48
Sumo Squat	p. 49
Single-Bell Squat	p. 50
Double-Bell Squat	p. 51
Single-Bell Racked Squat	p. 52
Side-Step Squat	p. 54
Deadlift Series	p. 56
Deadlift	p. 57
One-Legged Deadlift	p. 58
Lunge Series	p. 60
Lunge	p. 60
Racked Lunge	p. 61
Lunge with Overhead Lockout	p. 62
Overhead Press Series	p. 63
Overhead Press	p. 63
Alternating Overhead Press	p. 64
Upper-Body Toning Series	p. 65
Upright Row	p. 65
Shrug	p. 66
Bent-Over Row	p. 67
Bent-Over Triceps Extension	p. 68
Sword Fighter	p. 69
Floor Series	p. 70
Plank Row	p. 70
Plank Row Rotation	p. 71
Plank Rotation with Arm Extension	p. 72
Curl-Up	p. 73
Double-Bell Kneeling Get-Up	p. 74
Kneeling Get-Up & Press	p. 75
Rocking Horse	p. 76
Compound Series	p. 77
Arm Curl & Leg Curl	p. 77
Alternating Single-Arm Pull	p. 78
Lateral Arm Raise & Squat	p. 79
Overhead Press & Squat	p. 80
Gunslinger Curl	p. 81
Swing Series	p. 82
Double-Arm Swing	p. 83
Single-Arm Swing	p. 85
Figure 8	p. 86
Alternating Swing & Catch	p. 88
Clean Series	p. 89
Basic Clean	p. 89
Clean & Press	p. 90
Warm-Ups	p. 92
Stretches	p. 101
Index	p. 122
Acknowledgments	p. 127
About the Author	p. 127
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