Bøger af Taco Fleur

Do you want to have just one kettlebell exercise that you can focus on mastering and use to work on overall strength, and even improve cardiovascular endurance, muscular endurance, core strength, shoulder strength, shoulder stability, leg strength, hip flexibility, stability, and so much more? All you need is one kettlebell, or you can even start with no kettlebell at all, and if you're completely new to this then this is the recommendation. Do you want to know everything about the Kettlebell Turkish Get-Up? Do you want to know why to press your straight leg into the ground, how to bridge better, how to improve your form, how to perform the shoulder roll, how to prevent knee pain, what part works the core, and so much more? Do you want an incredible amount of information and potentially complete the Passage to Asgard kettlebell challenge? With your purchase you not only get the book, but you also get step-by-step photos, detailed illustrations, optional videos, and more. Unless you have mastered the Turkish Get-Up, you will have no idea how beneficial this complex exercise can be for your whole body and overall well-being, especially for your longevity. If longevity is something you are concerned about and want to just focus on one thing that provides you with the most benefits possible, then this is it. If you are after a book that really dives deep into every aspect of one exercise that is super beneficial for you then this is it. This exercise is simply not covered with detailed steps, photos, and descriptions anywhere else. If you have been following us since 2009 then you know that when we talk about "Mastering", we mean that we dive into the details that are mostly not covered elsewhere. If you have been following me, then you know that if I publish a book about mastering an exercise, I would have done that exercise for 100 reps in one session, and I would have done that with light to heavy weights because one can't write about something unless one performs the exercise a thousand times or more. The Turkish Get-Up, like any kettlebell exercise, is not an exercise you just write a book about after you got your kettlebell certification, in most cases, the certificate means nothing. What truly means something is experience, having done the exercise in many different ways with many different weights, over a period of decades. The Turkish Get-Up, also known as TGU, can be performed with a lunge or squat movement. The variation covered in this book is the lunge variation. To learn the TGU, you start with bodyweight only and break down the movements. Drill each part of the movement until perfection. In this book, I break down the bodyweight movement in 34 steps with photos. This book breaks down the TGU in such a way that you'll understand every technical detail and will be able to execute and appreciate the complexity of the TGU.

When you buy this book, you will get intelligently designed kettlebell workouts that deliver results for people at home with one or more kettlebells from beginner to advanced and always scalable. The book contains kettlebell strength workouts, AMRAP workouts, FOR TIME workouts, high-intensity interval workouts, flexibility and mobility workouts, endurance workouts, and so much more.The book contains many under 20 and 30-minute workouts for people who are limited on time. Just grab your kettlebell, pick a 12-minute workout, and get your calorie burn in for the day. You will also get strategies and plans to incorporate these workouts into a long-term progression for certain goals. For those that are not yet familiar with all kettlebell techniques, the book also includes tips on form and technique plus common mistakes.It's very rare that a double kettlebell workout from this book can't be performed with a single kettlebell and just performing the work on one side and then the other. Therefore, even if you have just one kettlebell, you can still complete the double kettlebell workouts and as you progress with your technique and strength, you can work your way up to double kettlebell work.Each of these workouts has been designed and completed by myself, they have been completed by other Cavemantrainers, and many of our private members. In other words, they have been tested before they got to you.When it comes to kettlebell challenges, usually, I include quite a few challenges in the book, this time, the book is full of workouts and I picked the best so that there was no need to include more than two challenges. There is so much info on one of the challenges that you really could spend the rest of your training days following the challenge and obtain some of the best results you've ever seen with your training. When I completed this challenge, I was in the best shape of my life.FORM AND TECHNIQUE FIRSTWEIGHT AND REPS SECONDCavemantraining, creating workouts since 2009. We have made it our mission to do things differently from the start and go against the grain. We're not stuck on one style or one way of doing things. We experiment, we analyze, we progress, and we create some of the best hybrid workouts out there.Cavemantraining is a pioneer in the kettlebell world. We've designed over one thousand unique and original kettlebell workouts. Each one has been carefully designed with a goal in mind, so there's something for everyone looking to improve their strength through kettlebells.Since 2009, Cavemantraining has served over 18,000 online students, sold over 15,000 books, created videos with over 12 million views, and built online communities reaching over 150 thousand people. We hope you'll allow us to be a part of your journey as you discover and learn everything there is about the kettlebell.Who Will Benefit From Buying This Book?Literally, anyone who has at least one kettlebell and is interested in some of the world's best kettlebell workouts will benefit from buying this book. There are basic workouts, beginner workouts, complex, double kettlebell, and advanced exercises in this book, but it's for everyone. I provide clear instructions on how to perform two-kettlebell workouts if you only have one bell, and I explain alternatives and progressions so that you can complete the workout and work your way up to the more advanced exercise when they are used.This book is for those who are tired of performing boring workouts that just contain swings, presses, squats, and presses. This book is for those who want to venture further and expand their knowledge to see what's truly available in the kettlebell world. It's for people that want to benefit from endurance, cardio, strength, power, flexibility, mobility, hybrid workouts, and so much more exciting training.

Whether you're a personal trainer wanting to get a deeper understanding of the hip hinge and be able to explain it properly to your clients, or whether you're wanting to start swinging a kettlebell, deadlift weights or perform bent-over rows, this book is for you.The hip hinge is a fundamental movement in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises-such as the kettlebell swing, the traditional deadlift, bent-over row and many more-depend on this movement.This book will cover every intricate detail of the hip hinge movement, explained and broken down in such a way that everyone can understand it; it's basic but at the same time advanced."No one should progress to exercises like the conventional deadlift, bent-over row, or the kettlebell swing without fully understanding the hip hinge movement." Anna Junghans (Gym Owner - Gym Elite)"This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I'm glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine." Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)"You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing." Tony Gomez"The hip hinge is one of the fundamental movement patterns for human beings and Taco Fleur has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this little ebook is big on performing the hip hinge correctly. It is sure to become a valuable addition to your reference library." Wendy Chappell"Throughout my life I have attended many courses and workshops, from most I walked away thinking to myself that if they just changed the wording slightly, presented things differently, and did not assume everyone would know what they were talking about, then a lot more people would have benefited from the information provided. I have learned from these experiences and vowed not to make the same mistake writing this book." Taco Fleur (Owner of Cavemantraining)Taco Fleur is a Qualified Kettlebell Coach with Level II credentials, IKFF CKT Level 1, CrossFit Level 1 Trainer, MMA Fitness Level 2, MMA Conditioning Level 1, PUNCH, BJJ Purple Belt, and others. Table of ContentsWho Is This Book For?What Will You Learn?DefinitionsWhat Is It?What Is It Not?Quick ComparisonObjectiveConfusionDaily Life ApplicationsExercise ApplicationsRequirementsWhat Are Hips?What Is a Hinge?Cavemantraining Definition of the Hip HingePosterior ChainResistanceOne Or Two Joints?Dynamic vs StaticMusclesMuscle Groups WorkedMain Muscle TargetsDetailsHip FlexorsHip ExtensorsThe Hip Hinge Four Phase Movement PatternCaveman Kettlebell Swing Muscle Priming RoutineWarm-upMuscle primingHip Hinge DrillsCorrectionsBack Aches and PainsSupercharge Your WeightliftingCuesWhat is "Pulling Yourself Down"?The MovementHip Hinge VariationsIncorrect Muscle EngagementCommon mistakesHip Mobility

This kettlebell training book is a quick introduction to kettlebell training for beginners. It's a kettlebell guide for beginners with dot points rather than lengthy explanations.This book is all about quick access to information. I've taken feedback from other books onboard where people said it was too expensive, there was too much information and they just wanted to dive straight in. This book is cheaper than other books as I've left links to additional videos out and cut things down to just the essentials. I am including a bonus voucher code toward the end of the book which you can use to purchase a 2 hour streaming video which covers all the information covered in these 21 days step-by-step, it's fully optional to purchase and not required but a great additional for those who are more visual and like to hear someone talk. You can also find the DVD on Amazon by searching for 21-Days to Kettlebell Training for Beginners DVDBonus You'll also get a voucher for the Udemy course and Android app which means you can either get yourself a certificate through Udemy and/or play the videos via the mobile app on your TV. Combined with this book these resources will undoubtedly help you lay the best foundation for kettlebell training.Table of ContentsDay 1 Warming up and priming for kettlebell trainingDay 2 Stretching and mobility for kettlebell trainingDay 3 Kettlebell anatomy and gripDay 4 Safely lifting the kettlebell with a squatDay 5 Safely lifting the kettlebell with a hip hingeDay 6 Assisted kettlebell cleanDay 7 Kettlebell squat swingDay 8 Kettlebell hip hinge swingDay 9 Kettlebell pendulum swingDay 10 Double arm swing cleanDay 11 Kettlebell dead cleanDay 12 Kettlebell swing cleanDay 13 Kettlebell rackingDay 14 Kettlebell pressingDay 15 Kettlebell rowingDay 16 Kettlebell American swingDay 17 Double kettlebell dead swing cleanDay 18 Recap and additional kettlebell tipsDay 19 Kettlebell programming and goalsDay 20 Kettlebell workoutDay 21 Common kettlebell injuries and annoyances

A six-week kettlebell strength program that can be completed with a single kettlebell. The program is simple and based on three super-powerful kettlebell exercises that work the full-body.Everything you need to complete the workout and program is covered in this book, warm-ups, exercise descriptions, photos, how to adjust the program, alternative exercises, muscle priming, and even a bonus video of the workout so you can see how to execute the movements.In Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization. In our kettlebell world, Prometheus is going to be your progression in strength.The book has photos of the exercises but as a bonus, you get access to a video so you can see the workout in action.This kettlebell strength program is simple, simple as in just 3 exercises and 4 reps per set. Don't confuse that with easy.The exercises were carefully chosen for the following reasons. The first goal was to keep the exercise selection to a bare minimum. Both the swing and jerk are a full-body exercise, the swings hit the full posterior chain and quads, the jerks hit the legs and arms, and the rows work the upper part of the back which is usually neglected in training. All this combined will require recruitment of just about every muscle in your body. Not only will you look better after 6 weeks, but you'll also feel like the incredible hulk and move like spiderman. In all seriousness, you will gain an incredible amount of strength if you stick to the program, you will move better, feel better, and have increased mobility, especially in the hips and overhead.ResultsSome of the results you can expect when completing this program correctly are, but not limited to: Increase of overall strengthShoulder strengthLeg strengthCore strengthHip strengthArm strengthCalf strengthIncrease of overall flexibilityShoulder stabilityOverall hypertrophyTriceps hypertrophyQuadriceps hypertrophyLatissimus hypertrophyDeltoids hypertrophyIncrease of self-confidenceTable of ContentsAbout the authorResultsNumber of kettlebells requiredWhat weight to start withAlternative exercisesWhy the rep rangeAdjust the programWarm-upMuscle priming routineWorkoutFrequencyProgressionRestAccountabilityExercise selectionKettlebell jerksBent-over dead rowsKettlebell swingsSingle arm swingDouble kettlebellSquat swingRackingBonus resourcesAbout the authorMy name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Programming Certificate, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. Author on BoxRox and featured in 4 issues of the Iron Man magazine. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I'm currently living in Spain.

"With this book, you will improve your kettlebell training, learn how to avoid injuries, how to become more efficient, and learn all kettlebell clean variations to make your training more exciting."--Publisher's description.