Kettlebell Finishers

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

DISCLAIMER:
You must get your physicians approval before
beginning this exercise program."
These recommendations are not medical guidelines but are for educational purposes only. You
must consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take
full responsibility for their safety and know their limits.Before practicing the exercises in this
book, be sure that your equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in this book are
not intended as a substitute for any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any
exercise unless you have been shown the proper technique by a certified personal trainer or
certified strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to
strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
Kettlebell Workouts. If you experience any lightheadedness, dizziness, or shortness of breath
while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your
physician recommends that you dont use Kettlebell Workouts, please follow your doctors
orders.
Copyright 2013 Athletic Fusion Fitness & Performance Consulting Inc

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

INTRODUCTION"

Layer 1: Strength through Density "

Layer 2: Balance & Symmetry through Supersets"

Layer 3: Conditioning through Finishers"

How To Use This Manual"

10

Single Kettlebell Finishers"

11

50 Shades of Swings"

12

Bye-Bye Body Fat"

13

Down The Vanilla Ladder"

14

Dominant Overload"

15

Old Faithful"

16

99 Pro(KB)lemz"

17

Locked & Loaded"

18

Kettlebell Abdominal Finishers"

19

The Gut Check"

20

The Downtown ABby "

21

Get Up, Stand Up"

22

Washboard on the Shelf"

23

Kettlebell CHALLENGE Finishers"

24

Manhattan Beach"

25

The Pat Stream"

26

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

I Got 5 On It"

27

Kettlebell Upper Body Finishers"

28

Suns Out, Guns Out"

29

Jersey Show"

30

Shoulder the Load"

31

The Minimalist Series"

32

Simple, NOT Easy"

33

Snatch Test"

34

The Armour Builder"

35

Clean & Press"

36

Double Kettlebell Finishers"

37

I Got It Made..."

38

You Know My KBz"

39

The Iron Man"

40

Double Down"

41

Double Domination"

42

Double Dan"

43

The Master Plan"

44

Comfortable with Discomfort"

45

Advanced Kettlebell Finishers"

46

The Wolverine "

47

The Isaac Rojas"

48

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

Punks GET-UP to Get Beat Down"

49

Flex And Extend"

50

BONUS: Kettlebell-Bodyweight Hybrid Finishers" 51

Single and Complete "

52

Metabolic Stimulation"

53

The Scenario"

54

Rucker Park"

55

Bo Knows Squat"

56

Push It Along"

57

BUTT, Its So Simple"

58

The Mark Tyson"

59

The Exercises"

60

Clean, Squat & Press"

60

Kettlebell Rack Walk"

63

Kettlebell Overhead Walk"

64

The 2-Arm Swing"

64

The 1-Arm Swing"

67

The Snatch"

69

The Get-Up"

71

Bear Crawl"

77

Spiderman Crawl"

78

Double Rack Hold"

79

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

Double Overhead Rack Hold"

80

Double Suitcase Rack Hold"

81

Double Suitcase Hold"

82

About the Author"

Chris Lopez, SFG2, CTT

83

www.KettlebellWorkouts.com

Kettlebell Finishers

INTRODUCTION
Im going to blunt...
I DONT BELIEVE IN WORKOUTS.
I think workouts are random acts of randomness that serve no purpose other than to get
a sweat and to make you feel like youve done something.
What I do believe in is PROGRAMMING and Practice. That is, having a goal and a
clear and proven roadmap on how to achieve that goal.
The problem with random workouts is that there is no goal. (Other than maybe the
general phrase, I want to get fit. But then, thats different for everybody.)
There is no progression.
There is no mastery or practice.
Youre just working out.
And while thats all fine and good that youre actually off your butt and moving, If you
have a goal that you want to achieve, how do you know what youre doing is working if
youre constantly changing what youre doing everyday, or every week, or even every
month?
Most overweight people - and Im not saying youre one of them - didnt get that way in a
course of a week or a month.
So why is it that people think that if a program doesnt work after 28 days, they give up
on it and move on to something else?
Then after another month they move onto something else and before they know it, they
look the same and nothing about their body has changed.
Now in saying that, I am a realist and being married, having 5 kids and running 2
businesses and coaching on the side I know that sometimes things dont go as
planned.
Im also aware of boredom.
I am going to assume that you are training/practicing with a regular, goal-oriented
program at least 3 days per week.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

I filmed a video that irked a lot of people because I basically said that random throwing a bunch of exercises together for the sake of variety - doesnt work and there
is no place for random in Goal-Oriented Fitness.
I called it The enterTRAINment Trap.

You can watch that rant on YouTube HERE - http://www.youtube.com/watch?v=d1083EqdIc&feature=c4-overview&list=UUE3S-Nf1YSgTlpfqS2lrkhg

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

My programming consists of 3 Elements...

The foundation of this program is built on 3 layers that compliment each other and
provide you with the best most efficient form of fat loss training available.
This is NOT cutting-edge.
Cutting Edge screams unproven. -Pavel
This is based on science and has been tried and tested on real world clients.

Layer 1: Strength through Density

You can be many things, but you must be StrongFirst
Weve talked about strength and how it is your container. It is what carries all other
physical qualities that you wish to possess. If you want it all - fat loss, hypertrophy,
endurance - you better grow your container to the size of a swimming pool.
Using Density - doing more and more work (while maximizing & maintaining tension) in
a set period of time - is how you will build strength in this first layer.

Layer 2: Balance & Symmetry through Supersets

Supersets are the foundation that Turbulence Training Fat Loss Programs have been
built on.
Supersets allow you to accomplish more work, efficiently, by alternating between noncompeting exercises with minimal rest periods in between.
Simply put, when you are doing one exercise, youre resting from another.
Supersets are done through using both density/timed sets and traditional set & rep
schemes.

Layer 3: Conditioning through Finishers

The final layer is the one that seals the deal and that makes you feel like youve done
something.
This is your test and how you will complete your fat loss training for the session.
Your goal is to be better each and every time you attempt the same workout.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Kettlebell Finishers

How To Use This Manual

Since the Finisher Element is where we can incorporate Variety & Fun, you can pick
and choose which Finisher to use on any given day after your regular program.
1. Use any one of these Finishers at the end of you program for that day.
2. These Finishers only work as an element of a larger, structured program. You can
use the finishers on their own as a workout, but as stated earlier, Finishers will not
replace a program.
3. All of these Finishers involve the use of a kettlebell. More often than not, youll find
using a kettlebell one below your snatch sized bell will suffice (although that will
depend on the individual).
4. Just because these are now FINISHERS doesnt mean that you sacrifice your form
and go out and start chasing reps and feeling the burn or the pump or whatever
phrase you want to rebirth from the 90s. Honor your art and stay true to form and
practice. Dont chase numbers.
5. Enjoy the variety.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Kettlebell Finishers

Single Kettlebell Finishers

One kettlebell. Infinite possibilities.
Youll find that I refer to weights as your snatch size. This is the size that you would
normally perform your SFG/RKC Level 1 snatch test (100 snatches in 5 minutes).
For men thats 24kg (or 53lbs) and women its either 12kg or 16kg (25lbs or 35lbs)
depending on your weight.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

11

Kettlebell Finishers

50 Shades of Swings
If youre up with popular media then youll recognize the name of this Finisher.
The Truth?
I dreamed this Finisher up while I was lying in bed and my wife was reading 50 Shades
of Gray beside me.
Youll perform 50 reps of various swing variations - the swing is the most
FUNDAMENTAL and IMPORTANT of all kettlebell exercises.
Your ability to master your swing will determine the success that youll have in any
kettlebell program.
Type: Reverse Ladder
Duration: 10 minutes or less
Equipment: One single kettlebell - snatch size or less
Protocol:
Snatch Left x 5
Snatch Right x 5
Clean Left x 10
Clean Right x 10
Swing Left x 10
Swing Right x 10

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

12

Kettlebell Finishers

Bye-Bye Body Fat

This Finisher - which was dreamt up by my friend Ray Ortiz, owner of Bye Bye Bodyfat
Bootcamps in Toronto - is a single kettlebell finisher that takes into account the ratio of
Push to Pull when it comes to shoulder health.
Its said in many circles that because were an anterior dominant society - were always
hunched over - that in order to help our failing posture and our broken shoulders we
should alway do more pulling movements than pushing.
So in this finisher, we focus on doing TWICE as many rows than presses.
Type: Single Kettlebell Finisher
Equipment: One single kettlebell - snatch size or less
Protocol:
Clean x 3 per side
FSQ x 3 per side
Press x 3 per side
Row x 6 per side
-Rest 90s
-Repeat 3-5 rounds
Watch this Finisher on YouTube - http://www.youtube.com/watch?v=dEapnrFdnPk

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

13

Kettlebell Finishers

Down The Vanilla Ladder

Its known in many kettlebell circles that the RKC (and later the SFG) train with ladders
to get stronger.
In this session, youll go down a non-traditional ladder using 3 exercises that are the
most commonly done with a kettlebell.
Type: Reverse Ladder
Equipment: One single kettlebell - snatch size or less
Protocol:
Clean L x 5
Clean R x 5
Press L x 5
Press R x 5
Squat L x 5
Squat R x 5

Clean L x 4
Clean R x 4
Press L x 4
Press R x 4
Squat L x 4
Squat R x 4

Clean L x 3
Clean R x 3
Press L x 3
Press R x 3
Squat L x 3
Squat R x 3

Clean L x 2
Clean R x 2
Press L x 2
Press R x 2
Squat L x 2
Squat R x 2

Rest 120s

Rest 90s

Rest 60s

Rest 30s

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

Clean L x 1
Clean R x 1
Press L x 1
Press R x 1
Squat L x 1
Squat R x 1

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Kettlebell Finishers

Dominant Overload
This workout is meant to overload one side of the body forcing you to stabilize while
youre unevenly loaded.
In addition to testing your grip, your midsection will take a beating as well.
Feel free to put the kettlebell down if necessary to complete the circuit before switching
to the next arm.
Type: Straight Circuit
Duration: 10 minutes or more/less
Equipment: One single kettlebell - snatch size or more
Protocol:
Clean x 10
Press x 5
1-Arm Swing x 10
Squat x 5
Snatch x 10
-Perform all reps on the Left arm, rest for 60s then repeat on the right arm
-Repeat as many times as desired within the given time frame

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

15

Kettlebell Finishers

Old Faithful
In October 2010 when I first met Pavel face-to-face I asked him what his perfect
workout, if he had no time, would look like.
He said Get-Ups and Swings.
In October 2012 when I was certifying for my RKC Level 2, I asked Pavel what I should
do with in-season volleyball players to help stabilize their shoulder and keep them
explosive while taking the pounding of playing long days 4 days per week.
He said Get-Ups and Swings.
If there were only 2 exercises that you should do to make sure that you stayed strong,
explosive, lean and athletic, guess what those 2 exercises would be...
Type: Density Circuit
Time: 10 minutes
Equipment: 1 KB snatch size or less
Protocol:
Get-Up Left x 1
Get-Up Right x 1
Swings x 10
-Rest as needed, repeat for duration

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

16

Kettlebell Finishers

99 Pro(KB)lemz
99 Reps. All kettlebell.
This is a Challenge Finisher which means that your challenge is to not put the kettlebell
down for the duration of the Finisher.
Type: Kettlebell Challenge Finisher
Equipment: One single kettlebell - snatch size or less
Protocol:
Snatch Left x 10
Snatch Right x 10
Row Left x 10
Row Right x 10
Goblet Squat x 5
Clean Left x 5
Clean Right x 5
Clean & Press Left x 5
Clean & Press Right x 5
Row Left x 10
Row Right x 10
Goblet Squat x 5
Swing x 9

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

17

Kettlebell Finishers

Locked & Loaded

I love loaded carries. The name of this worked is exactly what you must master in order
to get the most out of your loaded carry training.
After cleaning the bell into the Rack, you must be LOCKED in place throughout the
entire duration of your walk with the kettlebell.
Same holds true for the overhead carry. You must pack your shoulder and focus on
crush gripping the bell so that it stays in place and doesnt waiver.
Type: Loaded Carries for distance intervals
Equipment: One single kettlebell - snatch size or more
Protocol:
KB Overhead Carry x 20 yds
KB Rack Carry x 20 yds
2-Arm KB Swing x 20
Rest 90s
-Repeat 4-8 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

18

Kettlebell Finishers

Kettlebell Abdominal Finishers

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

19

Kettlebell Finishers

The Gut Check

One of the best things about Kettlebell Finishers is that we can incorporate abdominal
training into them to get the best of both worlds.
The Gut Check is one of those Finishers.
Dont be fooled by the basic Side Plank exercise at the end. As much as that exercise
is fundamental, its one of the best athletic-performance based exercises and
determinants of health there is.
Type: Kettlebell-Abdominal Hybrid
Duration: 8 minutes or less
Equipment: One single kettlebell - snatch size or less
Protocol:
1-Arm Swing (Left Arm) x 15
Mountain Climbers x 20
1-Arm Swing (Right Arm) x 15
Opposite Hip Touch x 20
1-Arm Swing (Left Arm) x 15
Side Plank Left x 20 seconds
1-Arm Swing (Right Arm) x 15
Side Plank Right x 20 seconds
-Rest of 90s after completing.
-Repeat the above protocol 1-3 times for a total of 2 to 4 rounds.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

20

Kettlebell Finishers

The Downtown ABby

People dont think that a Kettlebell Swing is an abdominal exercise, but wait until you try
the swings in this Finisher.
Youll be pleasantly surprised
Type: Kettlebell - Abdominal Hybrid Finisher
Equipment: kettlebell - snatch size or less, ab wheel or stability ball, basketball
Protocol:
Ab Wheel Roll Out x 15
Reverse Ab Curl x 15
Opposite Hip Touch x 15 per side
Kettlebell Swing x 30
-Rest 60s between
-Perform 3-5 rounds
Watch this Finisher on YouTube http://www.youtube.com/watch?v=zwnNgvE2sl8

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

21

Kettlebell Finishers

Get Up, Stand Up

The Get-Up, Sit-up is one of those unassuming exercises that will train you how to use
your abs properly.
The fitness industry has told us that doing sit-ups to get abs is useless, but being able to
get up from a lying position to a sitting position is primal.
This Finisher will train your abs AND stabilize your shoulders.
Type: Kettlebell - Abdominal Hybrid Finisher
Equipment: kettlebell - snatch size or less
Protocol:
Get-Up to Sit-Up Left Side x 5
Full Get-Up Left Side x 1
Get-Up to Sit-Up Right Side x 5
Full Get-Up Right Side x 1
Snatch Left x 10
Snatch Right x 10
-Rest 90s between
-Perform 2-4 rounds

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

22

Kettlebell Finishers

Washboard on the Shelf

Dont ask me about the name.
Im thinking that washboard is about how abdominal intensive this workout is and the
shelf is what people call someones behind when it looks athletic.
Thats all I got.
Type: Density Circuit
Time: 10 minutes
Equipment: 2 KBs of equal weight
Protocol:
Goblet Squat x 10
Spiderman Push-Up x 10
Kettlebell Swings x 20
Mountain Climber x 20
Alternating Goblet Lunges x 20
-Rest 60s & repeat as many times as possible in 10 minutes

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

23

Kettlebell Finishers

Kettlebell CHALLENGE Finishers

Get your timer, stop watch or Gym Boss out and get ready to challenge yourself.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

24

Kettlebell Finishers

Manhattan Beach
Get beach ready with this timed Finisher.
Each round will take you 4 minutes.
Type: Timed Challenge Kettlebell Finisher
Equipment: One single kettlebell - snatch size or lighter
Protocol:
Snatch Left x 20s, 10s rest
Snatch Right x 20s, 10s rest
Goblet Squat x 20s, 10s rest
Kettlebell Halo x 20s, 10s rest
Clean & Press Left x 20s, 10s rest
Clean & Press Right x 20s, 10s rest
Swing x 60s
-Rest 120s between Finishers
-Repeat 2-4 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

25

Kettlebell Finishers

The Pat Stream

If youve never met my buddy Pat, then you should really get to know his story.
A few years ago Pat was overweight and depressed.
Then he found kettlebells and reclaimed his life.
Im not saying that kettlebells were the reason that his life changed, but it was a
contributor to him turning things around.
Pat contributed this Finisher (and you can tell that hes been listening to me because of
the minimalist approach)...

To learn more about Pat, check out http://KettlebellWorkoutsForAbs.com and scroll

down to read about his story and transformation.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

26

Kettlebell Finishers

I Got 5 On It
Heres a 5-minute Finisher that takes you from HIGH to LOW with your ballistics.
Type: Timed Challenge Kettlebell Finisher
Equipment: One single kettlebell - snatch size or heavier
Protocol:
Snatch Left x 30s
Snatch Right x 30s
High Pull Left x 30s
High Pull Right x 30s
Clean & Press Left x 30s
Clean & Press Right x 30s
Goblet Squat x 30s
Swing x 30s
-Rest 120s between Finishers
-Repeat 2-4 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

27

Kettlebell Finishers

Kettlebell Upper Body Finishers

For the Meatheads - and Im guilty of doing at least one of these Finishers every week.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

28

Kettlebell Finishers

Suns Out, Guns Out

I wrote this Finisher for your inner-Meathead.
A set of great arms shows strength, confidence and that youre not to be messed
around with. It also sucks when the sleeves of your t-shirt are flapping in the wind
because your arms arent big enough to fill the holes.
Problem solved
Type: Outdoor Upper Body Kettlebell Finisher
Equipment: One single kettlebell - snatch size or heavier & a towel
Protocol:
Get-Up Left x 1
Get-Up Right x 1
Lying Tricep Extension x 8
Towel Bicep Curl x 8

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

29

Kettlebell Finishers

Jersey Show
Heres another Meathead Kettlebell Finisher that focuses on both your arms and
shoulders.
Youll need access to a pull-up bar as well.
Type: Upper Body Kettlebell - Bodyweight Hybrid
Equipment: Double kettlebells - snatch size or heavier & a towel
Protocol:
Close Grip Chin-Ups x Max -2
See Saw Press x 6 per side
Towel Kettlebell Curl (single KB) x 10
Lying Tricep Extension x 10
-Rest 60s
-Perform 2-4 rounds of this Finisher

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

30

Kettlebell Finishers

Shoulder the Load

My shoulders have always given me problems. It started when I was young trying to
throw a curveball a long time before I should have (it was self-motivated, not parent or
coach driven).
Then when baseball didnt tickle my fancy anymore I chose to play volleyball (which
messed my shoulder up even more).
It wasnt until I started working with KBs on a full time basis that my shoulder started to
feel normal.
I owe that to Get-Ups.
Get-Ups are the perfect exercise one of the only ones that incorporate every
foundational human movement (push, pull, squat, rotate, gait/lunge).
In this workout we work on strengthening and stabilizing the shoulder at every possible
angle and at various speeds.
Type: Density Circuit
Time: 10 minutes
Equipment: 1 KB snatch size or less
Protocol:
Get-Up Left x 1
Get-up Right x 1
Row Left x 10
Row Right x 10
Snatch Left x 5
Snatch Right x 5

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

31

Kettlebell Finishers

The Minimalist Series

The Minimalist Series is by far my favourite series of Finishers in this manual.
One exercise, done for time or reps.
So simple and effective.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

32

Kettlebell Finishers

Simple, NOT Easy

Pyramid training starts you at the bottom, take you up to a peak and then bring you
back down the other side.
For this session, you will start your snatches when the clock starts at :00. Then youll
rest for the remainder of the minute and wont start the 2nd set until the clock reaches :
00 of the second minute.
Basically, youre doing work at the top of every minute and resting the remainder of the
time.
Type: On the minute pyramid
Duration: 10 minutes
Equipment: One single kettlebell - snatch size or LESS
Protocol:
Perform on the minute snatches using the following protocol...
MIN 1 - 4 snatches L & R
MIN 2 - 5 snatches L & R
MIN 3 - 6 snatches L & R
MIN 4 - 7 snatches L & R
MIN 5 - 8 snatches L & R
MIN 6 - 8 snatches L & R
MIN 7 - 7 snatches L & R
MIN 8 - 6 snatches L & R
MIN 9 - 5 snatches L & R
MIN 10 - 4 snatches L & R

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

33

Kettlebell Finishers

Snatch Test
The RKC and SFG are famous for this protocol.
In the instructor world, candidates are expected to be able to practice what they preach.
The snatch test is a testament to both endurance and power.
BUT, for Finisher purposes, we will drop the weight down a couple of sizes. Dont think
that this is any easy task though.
Type: Density Challenge
Duration: 5 minutes
Equipment: One single kettlebell - Men: 12kg or 16kg; Women: 8kg or 10kg
Protocol:
You have 5 minutes.
Perform 100 snatches within that 5 minute period.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Kettlebell Finishers

The Armour Builder

If you read throughout this book, youll know that I refer to Strength Coach, Dan John a
lot.
Building Armour is a Dan John-ism and a concept that hes used with his football
players to train them to withstand the impact that they face during a game.
Building Armour simply means building the meat of your upper body so that you can
take a pounding on the gridiron.
Armour is also a nice thing to have when you want to take your shirt off at the beach.
Heres how you do it....
Type: Density for 8 minutes or for 100 reps
Equipment: 2 equal sized kettlebells, snatch size or one higher
Protocol:
Perform as many Double Cleans as you can within an 8 minute period
-ORPerform 100 Double Cleans in as few sets as possible.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Kettlebell Finishers

Clean & Press

This Finisher is great the day AFTER an upper body workout or immediately following a
LOWER body workout.
It will enhance recovery by flooding the upper body muscles with blood giving you a bit
of a pump.
Again, its simple.
One exercise done at the top of every minute.
Type: On the minute
Duration: 8 minutes
Equipment: One single kettlebell - snatch size or LESS
Protocol:
Perform 5 reps of Clean & Presses at the top of every minute (when your timer hits :00)
for the full 8 minute duration. Rest for the duration of the minute and repeat each time
the timer hits the :00 mark.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

36

Kettlebell Finishers

Double Kettlebell Finishers

After Minimalist Finishers, this is the next best. Double the weight means double the
results.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

37

Kettlebell Finishers

I Got It Made...
This finisher - another tribute to a hip hop favourite by Special Ed - pretty much sums up
someone whos comfortable with their bells and has confidence to really put them to
good use.
This is a Double KB Protocol that will melt fat off you like a jar of coconut oil sitting in the
sun.
Type: Advanced Double Kettlebell Chain
Equipment: Two kettlebells of equal size - snatch size or less
Protocol:
Double Snatch x 1 (then actively pull the KBs down into the Rack)
Double High Pull x 1
Double Clean x 1
Double Press x 1
Double Front Squat x 1
-Repeat the Chain for 3-5 rounds
-Rest 90s between each round
-Repeat each round 5 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Kettlebell Finishers

You Know My KBz

Type: Reverse Ladder
Duration: 10 minutes or less
Equipment: Two kettlebells of equal weight - snatch size or less
Protocol:
Double Clean x 5
See Saw Press x 5 per side
Renegade Row x 5 per side
Double Rack Hold x 20s
-Rest 90s
-Repeat for 3-6 rounds total

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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The Iron Man

Type: Advanced Double Kettlebell Isometric
Duration: 10 minutes or less
Equipment: One single kettlebell - snatch size or less
Protocol:
Double Rack Hold x 20s
Front Squat ATG Hold x 10s
Double Overhead Press Hold and Walk x 10s
-Rest 90s
-Repeat 4-6 rounds

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Double Down
In this session, youll go down a non-traditional ladder using 3 exercises that are the
most commonly done with a kettlebell.
Type: Double Kettlebell Reverse Ladder
Equipment: 2 kettlebell of equal weight - snatch size or less
Protocol:
Clean, Squat, Press x 5
Clean, Squat x 5
Clean x 5
-Rest 90s between sets
-Perform 3-5 sets depending on how heavy your kettlebells are
Watch This Finisher on YouTube - http://www.youtube.com/watch?v=eip_a49NfZ4

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Double Domination
I call this one Double Domination because its a full body double kettlebell Finisher.
Its in a Chain - Circuit format, so youll do one rep of each exercise before starting the
chain all over again and then do 2 more exercises to complete the circuit.
Type: Double Kettlebell Chain & Bodyweight Hybrid Circuit
Equipment: 2 kettlebell of equal weight - snatch size or less
Protocol:
1a) (Double Clean + Double FSQ + Double Press) x 5
1b) Renegade Rows x 5 per side (alternating)
1c) Burpees x 5
-Rest 120s between
-Perform 3-5 rounds
Watch this Finisher on YouTube http://www.youtube.com/watch?v=Dw9HHRinrVo

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Double Dan
This one is dedicated to Dan John, Master SFG and is a spin-off on my RKC Grad
Workout back in October 2010 in Orlando, FL.
For this workout you set up with a partner and did a you go, I go workout where while
Partner 1 is working with Double KBs, Partner 2 is practicing Fast & Loose.
I loved this workout. The simplicity, logic and focus on mastery of the exercises is
typical Dan John.
Type: Density (do as many sets as you can within the given time frame)
Duration: 10 minutes
Equipment: 2 Kettlebells of equal size
Protocol:
Double Clean x 3
Double Front Squat x 2
Double Press x 1
Fast & Loose > 60s

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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The Master Plan

I was debating whether or not to put this in the Minimalist section or here.
The truth is, with kettlebell training - especially DOUBLE kettlebell work - you dont need
to do a bunch of fancy exercises to get the right kind of metabolic or anabolic
stimulation.
The Master Plan is the #truth. If you use heavy enough KBs youll know why.
Type: Double Kettlebell Complex
Equipment: 2 Kettlebells of equal size, snatch size or HEAVIER
Protocol:
Double Clean x 10
Double Front Squat x 5
Double Military Press x 5
Double Swing x 10
-rest 90s between Complexes
-Repeat the complex 3-6 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Comfortable with Discomfort

Geoff Neupert, Master SFG, has be my go-to resource for kettlebell training from the
day I got certified with the RKC/SFG. I have yet to meet a smarter more in the
trenches coach.
Geoffs bread and butter is teaching double KB drills. He is the master at this and is
responsible for part of the curriculum in the SFG Level II Training Certification.
Geoff, when teaching doubles, often has his students clean 2 snatch sized or heavier
bells and just has them hold the KBs - Hardstyle style - in the rack for periods of time
to get comfortable with discomfort.
Here is a spin-off/tribute to my friend, Geoffs work...
Type: Isometric
Time: 10 minutes
Equipment: 2 KBs of equal weight
Protocol:
Double Clean to Double Rack Hold x 20s
Overhead Hold Left, Rack Hold Right x 20s
Overhead Hold Right, Rack Hold Left x 20s
Suitcase Hold Left, Rack Hold Right x 20s
Suitcase Hold Right, Rack Hold Left x 20s
Double Suitcase Hold x 20s
Rest x 60s
-Repeat 2 additional times for a total of 3 rounds

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Advanced Kettlebell Finishers

Chris Lopez, SFG2, CTT

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Kettlebell Finishers

The Wolverine
This is an Advanced Finisher for those of you that have Hardstyle Kettlebell Experience.
We also introduce an advanced push-up variation called The Wolverine Push-Up which
will work your abs at various angles and will do a number on your triceps.
Type: Advanced Kettlebell Bodyweight Finisher
Duration: 10 minutes or less
Equipment: One single kettlebell - snatch size or less
Protocol:
Bottoms Up Clean Left x 5
Bottums Up Clean Right x 5
Goblet Squat x 10
Wolverine Push-Up x 10
Swing x 20
Star Jump x 10
-Rest 90s between sets
-Repeat 3-6 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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The Isaac Rojas

Heres an advanced Finisher sent in by one of my subscribers.
Its pretty awesome how much you have to overload one side of your body.
Using the Jump Rope is a great form of active recovery as well.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Punks GET-UP to Get Beat Down

Im a HUGE 90s Hip Hop fan. Rap music and lyrics just havent been the same since.
This Finisher is dedicated to the classic hip hop track by Brand Nubian in 1993.
In this Finisher we use The Perfect Exercise...the Get-Up.
There is no other exercise that combines every possible human movement into one
exercise.
Type: Single Kettlebell - Advanced
Equipment: One single kettlebell - snatch size or less
Protocol:
Get-Up Left Side (and stay up) x 1
Then while standing perform...
Snatch x 1
Squat x 1
Clean x 1
Press x 1
Then Get-Down.
-Repeat on the right side
-Repeat this protocol alternating side for a total of 4-6 rounds.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Flex And Extend

Thanks to Geoff Neupert and SFG Tim Anderson Ive been able to understand the
fundamentals of reflexive stability and primal movement and how reprogramming your
body to do what it was born to do is the key to gains in strength and longevity.
Crawling and its progressions are primal and are hardwired into our system as humans.
Its rare that youll ever meet a human who didnt crawl before they learned how to walk.
Crawling is also an awesome metabolic activity if done properly.
In this workout we compliment the hip flexion and ab work of crawling with the explosive
extension and posterior chain work of kettlebell ballistics.
Type: Density Circuit
Time: 10 minutes
Equipment: 1 KB snatch size or less
Protocol:
Bear Crawl x 20yd
Snatch x 5 per side
Spiderman Crawl x 20yd
Swing x 20
-Rest 60-90s, repeat for the duration of the workout.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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BONUS: Kettlebell-Bodyweight
Hybrid Finishers

Chris Lopez, SFG2, CTT

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Kettlebell Finishers

Single and Complete

Want a complete workout with a single kettlebell?
This is the finisher for you.
If youre ending a full body training session then this would be ideal OR if youve
completely missed your workout and want something quick, then this is the one you
should do.
Type: Full Body Kettlebell-Bodyweight Hybrid
Duration: 10 minutes if its a workout, 8 minutes if its used as a Finisher
Equipment: One single kettlebell - snatch size or less
Protocol:
1a) (Clean + Squat + Press) x 5 per arm
1b) (Burpee + Chin-Up) x 5
-Rest 2 minutes
-Repeat as many times as possible in 8 minutes for density
Watch this Finisher on YouTube http://www.youtube.com/watch?v=_eQzAKMypfQ

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Metabolic Stimulation
I use this Finisher all the time with my #TorontoHardstyleKettlebellClub.
Its a great finisher because it involves lots of abdominal work and 2 extremes of Primal
Movement - crawling & sprinting.
Type: Outdoor Kettlebell & Bodyweight
Equipment: One single kettlebell - snatch size or MORE
Protocol:
Rack Walk Left x 20 yards
Rack Walk Right x 20 yards
Spiderman Crawl x 20 yards
Sprint x 20 yards
-Rest 90s between sets
-Perform 4-6 sets total

Chris Lopez, SFG2, CTT

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The Scenario
Type: Full Body Kettlebell-Bodyweight Hybrid
Equipment: One single kettlebell - snatch size or less
Protocol:
2-Handed Swing x 20
Burpee x 10
2-Handed Swing x 20
Close-Grip Push-Up x 10
2-Handed Swing x 20
Mountain Climber x 20
2-Handed Swing x 20
-Rest 120s between finishers
-Repeat 3-5 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Rucker Park
In New York City, Rucker Park is the famous basketball court where some of the best
playground basketball players in the world graced the blacktop.
Having been obsessed with Vertical Jump for most of my life, this Finisher is dedicated
to the art of jumping.
Its very snatch heavy.
When it comes to kettlebell ballistics, although the swing trains hip snap you are
projecting your energy through the kettlebell horizontally.
With the snatch, you project your energy vertically and therefore I believe the snatch is
much better for vertical jump development.
Type: Kettlebell-Bodyweight Hybrid
Equipment: One single kettlebell - snatch size or less, chin-up bar
Protocol:
Snatch Left x 10
Snatch Right x 10
Chin-Up x Max-2
Snatch Left x 5
Snatch Right x 5
Vertical Jump x 10
-Rest 120s between Finishers
-Repeat 2-4 times

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Kettlebell Finishers

Bo Knows Squat
Bo Jackson was one of my childhood idols.
He was known for having massive thighs that allowed him to be a world class running
back for the LA Raiders, a prototypical outfielder and leadoff man for the Kansas City
Royals AND run the 100 metre dash in 10 seconds.
Type: Kettlebell-Bodyweight Lower Body Hybrid
Equipment: One single kettlebell - snatch size or less
Protocol:
Goblet Squat x 10
Prisoner Bodyweight Squat x 20
Press x 5/side
Row x 5/side
Goblet Reverse Lunge x 10/side
Squat Jumps x 10
-Rest 120s between Finishers
-Repeat 2-4 times

Chris Lopez, SFG2, CTT

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Push It Along
Another ode to 90s Hip Hop as this push-up heavy finisher will blast your upper body
and get your heart pumping.
Focus on moving through this finisher as fast as you can WITH GOOD FORM.
Type: Full Body Kettlebell-Bodyweight Challenge Hybrid
Equipment: One single kettlebell - snatch size or more
Protocol:
Perform the following Finisher to completion resting only when necessary between
exercises.
Time your first attempt and challenge yourself to beat your time each successive
attempt going forward.
Swing x 20
Push-Ups x 20
Swing x 20
Spiderman Push-Ups x 10
Swing x 20
Close-Grip Push-Ups x 10
Swing x 20
Off-Set Push-Up Left x 10
Swing x 20
Off-Set Push-Up Right x 10
Swing x 20

Chris Lopez, SFG2, CTT

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BUTT, Its So Simple

Its known in many kettlebell circles that the RKC (and later the SFG) train with ladders
to get stronger.
In this session, youll go down a non-traditional ladder using 3 exercises that are the
most commonly done with a kettlebell.
Type: Reverse Ladder
Duration: 10 minutes or less
Equipment: One single kettlebell - snatch size or less
Protocol:
Snatch x 5
Clean x 5
FSQ x 5
Press x 5
Reverse Lunge x 5
-Rest for 90s between Finishers
-Perform 3-5 rounds of this finisher

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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The Mark Tyson

I had a Facebook contest on my Facebook Fan Page and asked subscribers to tell what
their favourite Finisher was.
Heres one from Mark Tyson:

I absolutely LOVE the simplicity of this one.

It can be considered an abdominal based finisher or a bodyweight hybrid Finisher.
Either way, its awesome.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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The Exercises
Clean, Squat & Press
The CSP is another full body exercise that will have you really focusing on maximizing tension
to get through the last few reps.
The important thing to remember when you do this exercise is that you want to make sure that
there is a distinct pause between each element of the chain.
That means... 1) Clean the kettlebell, ROOT and pause; 2) Descend into a squat, push back up,
ROOT and pause; 3) Press, pause, pull the kettlebell down, ROOT and pause, then repeat.
To perform the Clean, Squat & Press...
Set the kettlebell up in front of you as if you were about to
perform a 1-arm swing.

Chris Lopez, SFG2, CTT

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Hike pass your Kettlebell between your knees...

...and clean the bell into the rack position

Chris Lopez, SFG2, CTT

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Brace your abs hard and ROOT yourself into the

ground.

Descend into a squat by pushing your hips back and

pushing your knees apart.
Push into the floor and go back to standing.
ROOT yourself and pause in the rack again.

Chris Lopez, SFG2, CTT

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Maintaining tension in your entire body, press the

kettlebell by imagining that you are pushing your body
away from the kettlebell.
Visualizing this will keep your joints aligned and will lock
everything into place keeping your shoulder safe and
healthy

Kettlebell Rack Walk

Watch it on YouTube - http://youtu.be/Lwmovzxb9AA

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

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Kettlebell Overhead Walk

Watch it on YouTube - http://youtu.be/MSZpn9qfnwc

The 2-Arm Swing

The swing is the foundation of all things kettlebell. Its the exercise that made the kettlebell
popular among the Big Box Gym crowd and probably part of the reason what kettlebells are so
popular today.
The problem with the kettlebell swing is that hardly anybody does it right.
Now, we are talking about the HARDSTYLE Kettlebell Swing for which I am familiar with and am
very comfortable teaching.
There is also a SoftStyle swing which is meant to conserve energy, minimize tension and allow
you to perform reps of swings until the cows come home (or for a very long time).
This style (softstyle) is not the style or type of swing that I teach. To learn softstyle, you will
need to consult and AKC coach or one that is more versed in Kettlebell Sport (GS).
Back to Hardstyle...
First, lets understand what the swing is NOT.
The swing is NOT a sumo-squat, front delt raise hybrid of an exercise.
It is a hip hinge exercise - and a very powerful one at that.

Chris Lopez, SFG2, CTT

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What that means is that the Hardstyle Swing is likened more to a deadlift than it is to a squat. If
youre able to understand that concept, then youll be better equipped to swing properly - at
least the way that I will teach you.
To perform the Hardstyle Swing...
Place a kettlebell on the floor in front of you. Now
stand and root yourself (theres that term root
again - REMEMBER IT!) approximately 1-3 feet
away from it (1 foot if youre short, 3 feet if youre
tall).
The kettlebell should be an arms-length in front of
you.
Now you are going to bend (or hinge) at your hips
and reach for the kettlebell with your hands.
You are doing this without flexing at the spine. That
means that only hips allow you to bend forward, not
your back.1
Most of us with less than ideal flexibility (notice how I
said us...Im part of that less-than-ideal-flexibility
group) will have to bend our knees slightly to reach
down for that handle. This is perfectly fine and in
most cases necessary.
So now you should be in whats called a Silver
Back position.
Your knees are slightly bent, your hips are pushed
back (waaaaay back) and your back is arched (not flexed) while you are holding onto your
kettlebell with both hands.
Now were going to pull your shoulders away from your ears and tilt the kettlebell towards you.
By pulling your shoulder blades down and away from your ears, weve actively engaged your
lats.

Nine times out of 10, this is why people hurt their back kettlebell training. You dont actively use your
back when you train with kettlebells. Its when your back becomes involved and your spine starts to move
that people get hurt.
Chris Lopez, SFG2, CTT

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Kettlebell Finishers

You will now hike pass the kettlebell through your

knees - think about American Football and getting
the ball to the quarterback as you snap the ball
back.
Doing this will load your hamstrings even more like
elastics bands.
Once the kettlebell reaches its furthest point back,
you are going to STAND UP by forcefully extending
your hips. Your goal is to find your root position at
the top of each swing.2
This creates float in the kettlebell and will drive it
up.

Remember you are trying to stand up straight, NOT lean back. Finding the root means understanding
that the kettlebell is a part of your body and NOT some form of external resistance. Rooting yourself
means that you have perfect alignment when you finish each swing. Many people have a tendency to
hyper-extend at their lumbar spine (lower back). This will lead to a back injury. Remember, your back
isnt involved. All movement occurs at your hips.
Chris Lopez, SFG2, CTT

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The peak of the kettlebell should be guided such that

it goes no higher than your chest. Therefore, you
must imagine that if you were to let the bell go
(please dont do that though), it would make a hole
in the wall directly in front of you.
You are directing the energy of the kettlebell
horizonally.
As the kettlebell starts to descend, you are again
going to hinge at your hips (and NOT bend from your
back) and hike pass it between your knees.
Repeat the movement for the required amount of
repetitions.

The 1-Arm Swing

I dont think I need to explain the significance or importance of the 1-Arm Swing.
Much like the 2-Arm swing, mastering the 1-arm swing is essential especially if you plan on
following up this program with The #28DayShred.
So here are the nuts and bolts of the 1-arm swing...
Youre going to set up your kettlebell on the floor much like you would before doing a 2-arm
swing.
Youre also going to grab the kettlebell with both hands.
Wait, I thought this was a 1-arm swing?, you may be asking.
It is, but theres a reason why you grab with 2 hands.

Chris Lopez, SFG2, CTT

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We want to make sure that were balanced and parallel and

therefore NOT leaking energy. So starting off by grabbing
the kettlebell with 2 hands ensures that our shoulder and
spine do not rotate allowing us to stay compact.
Now, keeping your shoulders parallel, let your left arm go of
the kettlebell and bring it off and away to the side.
You should now be in your silver back position.

Hike pass the kettlebell through your knees.

Remember doing this will load up your hamstrings with
potential energy like 2 slingshots.

Chris Lopez, SFG2, CTT

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Once the kettlebell reaches its furthest point back, you

are going to STAND UP by forcefully extending your
hips.
Your goal is to find your root position at the top of
each swing.
The most important thing to remember when youre
doing a 1-arm swing is to make sure your shoulder
stays in its socket.
That is, dont let the kettlebell project your arm forward
pulling your shoulder out of alignment.
Keep your lat engaged and fired.

The Snatch
If I only could do ONE single exercise, itd be the snatch.
Theres a reason why we test it in the SFG - it is the single, most-perfect exercise
known to man. <= That may seem like a bit of an exaggeration, but I truly believe that and this is MY
program, so Im going with it :-)

Start the snatch in your standard hike

pass position with your snatching
shoulder packed into its socket.

Chris Lopez, SFG2, CTT

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Hike pass the kettlebell through your

knees with force trying to keep your
body hinged as the bell goes through to
its furthest point.

Once the kettlebell reaches its furthest

point back, explosively extend your hips
and knees by squeezing your glutes
tight, locking out your knees and bracing
your abs.
This will create float in the bell.
Your job now is to guide the bell up your
body and high-pull the kettlebell to a
height above your shoulder.

Chris Lopez, SFG2, CTT

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As the bell gets to your shoulder height,

you are going to explosively punch the
ceiling, spearing the kettlebell handle
and beating the kettlebell to the finish.
Lock your elbow out and pause for 1
second before releasing the kettlebell.

The Get-Up
(For a more detailed explanation and video demonstration, see your Hardstyle Essentials
Manual and Accompanying Follow-Along Video)
The Get-Up, in my humble opinion, is one of the most perfect exercises in existence. When
done properly, every possible human movement is covered in the Get-Up.
The Get-Up has evolved over the years and now, within the SFG, there is one ideal way to
perform this exercise.
One IMPORTANT word of note: Wherever your eyes go, your kettlebell will go.
Therefore, keep your eyes fixated on the kettlebell at all times.

Chris Lopez, SFG2, CTT

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Start in the fetal position laying on your right

side with the kettlebell in front of you. The
bell should be in line with your belly button.
Make sure that your spine is straight and
that your shoulders are stacked, one over
the other, and that your shoulders are as far
away from your ears as they can be. (Youll
hear me refer to this a lot).
Grip the kettlebell with your right hand and
then bring your left hand over top of the right
to support.
Pull the kettlebell toward your belly button
and as youre doing this turn over onto your
back.
Set your feet by fully extending your left leg,
and bending your right knee so that your
right foot is firmly planted on the floor. Both
your legs should almost be at a 45-degree
angle to your midline.
With the kettlebell now at your stomach,
release your left arm and place it on the
floor at a 45-degree angle from your body.

Chris Lopez, SFG2, CTT

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Verbal Cue (VC): Floor Press the

kettlebell.
Grip the kettlebell tightly with your right
hand and make sure your right forearm is
vertical to the ground. Press the kettlebell
up using only your right arm.

VC: Sit-up to your elbow.

Brace your abs hard and elevate onto your
elbow. Be aware of your alignment. You
should have a straight line from the handle
of the kettlebell through your right arm,
into your upper back (with squeezed
shoulder blades) and through your
supporting (left) elbow which is on the
floor.

VC: Sit-up to your hand and into

Post.
Push your left hand hard into the floor,
brace your abs and get up so that you are
supporting yourself with the left hand on
the floor. At this point youll be in a seated
position with your left hand on the floor
and your right arm overhead holding onto
the kettlebell.

Chris Lopez, SFG2, CTT

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VC: Sweep your leg through.

Make sure your left hand and your right
foot are firmly planted on the floor.
Push into both - left hand and right foot
- and elevate your hips with enough
room to sweep your left leg through.
Your target is to get your left knee
immediately under your left hip so that
you create a perfectly straight line: left
hand (on floor) in-line with left knee
(which is above the left hip) in-line with
left ankle/foot.
The position you are in now is an awesome position for posture. You should be forming a
straight line through the ground from your right hand (holding the kettlebell) through your
squeezed shoulder blades and right down through your left arm and down to your left hand
which is on the floor.

VC: Go up into Half Kneeling.

After your leg sweep, brace your abs
hard to stabilize your spine and - while
keeping your right arm (which is
holding the kettlebell) vertical, bring
your upper body to and upright
position.
Adjust your legs as necessary so that
your are in the proper alignment (as if
you were on cross country skis).

Chris Lopez, SFG2, CTT

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VC: Stand up from your lunge.

Curl your left toes so that they are
now on the floor.
Push hard into your right leg and now
stand up with the kettlebell overhead.

VC: Now get down.

(The photo to the left is a reverse
angle to show you the intricacies of
the get-up and the various positions.)
Step back and lunge with your left leg
and put your left down onto the floor
so that you are back to half-kneeling.

VC: Windshield wiper your leg

This next step is VERY important to
ensure proper spinal alignment and to
eliminate any spinal lateral flexion.
Rotate the left leg so that your left
ankle is underneath the kettlebell.
That is, turn your left leg with your left
knee on the ground so that if you
were to accidentally drop the
kettlebell, it would land on your left
foot.
DO NOT ATTEMPT TO DROP THE
KETTLEBELL TO CHECK, please.

Chris Lopez, SFG2, CTT

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VC: Now, put your left hand down

so that it forms a straight line with
your left knee & ankle.
Push your hips back as far as you
can and reach for the floor with your
left hand. You are now trying to recreate the same alignment of handknee-ankle.

VC: Sweep your leg back through

and get back to Post.
Push your weight into your left and
and right foot and sweep your left
leg back into extension while
bringing yourself down to rest on
your rear end and your left hand.
You should now be in post.

VC: Down to your elbow.

Keeping your chest open, roll down
to your left elbow, again maintaining
the correct line of force.

Chris Lopez, SFG2, CTT

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VC: And back down to your

back.
Brace your abs hard and roll down
to your back.
Bring your left arm up to support
the right arm and guide it down
back to your midsection.
Turn onto your right side and back
into the fetal position and rest the
kettlebell on the ground.

Bear Crawl
Get into a quadruped/baby crawl
position on the ground.
Brace your abs and elevate your
knees an inch off the ground.

Keeping your back flat (imagine that

youve got a tray of glasses on your
back and that youre in a narrow
alley), crawl the required length.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

77

Kettlebell Finishers

Crawling is primal. The groove to

crawl is naturally hardwired into your
system. DO NOT over think this
exercise. Just crawl.

Spiderman Crawl
Get into a push-up position on the
ground - hands & toes and brace your
abs.

Keeping your hips low, step forward

with your right leg and bring your
right foot just outside your elbow.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

78

Kettlebell Finishers

Reach forward with your left arm and

push off your right foot while stepping
your left foot ahead to your left arm.
Keep your butt down and imagine
that you are crawling inside a tube.
Repeat on the other side.

Double Rack Hold

Clean 2 Kettlebells of equal weight into the rack position.
Dig your heels into the ground.
Pull you kneecaps up to your crotch.
Squeeze your glutes tight.
Brace your abs like youre about to take a punch.
Fire your lats and pull your shoulders down and away from
your ears.
Crush grip the kettlebells.
Hold for the required time.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

79

Kettlebell Finishers

Double Overhead Rack Hold

Clean 2 Kettlebells of equal weight into the rack position.
Dig your heels into the ground.
Pull you kneecaps up to your crotch.
Squeeze your glutes tight.
Brace your abs like youre about to take a punch.
Fire your lats and pull your shoulders down and away from
your ears.
Crush grip the kettlebells.
Press one kettlebell overhead while keeping you shoulder
packed.
Hold for the required time.
Repeat on the other side.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

80

Kettlebell Finishers

Double Suitcase Rack Hold

Clean 2 Kettlebells of equal weight into the rack
position.
Dig your heels into the ground.
Pull you kneecaps up to your crotch.
Squeeze your glutes tight.
Brace your abs like youre about to take a punch.
Fire your lats and pull your shoulders down and away
from your ears.
Crush grip the kettlebells.
Bring one kettlebell down to your side.
Hold for the required time.
Repeat on the other side.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

81

Kettlebell Finishers

Double Suitcase Hold

Pick Up 2 Kettlebells of equal weight.
Dig your heels into the ground.
Pull you kneecaps up to your crotch.
Squeeze your glutes tight.
Brace your abs like youre about to take a punch.
Fire your lats and pull your shoulders down and away from
your ears.
Crush grip the kettlebells.
Hold for the required time.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

82

Kettlebell Finishers

About the Author

If you recall back to your grade school
days
Playing out in the school yard, there was
that one fat kid, who, when the recess bell
rang and everyone had to get back to class,
always ended up last in line, out of breath,
sweat pouring down his forehead from the
40 foot sprint from the sandbox to the
classroom door.
That was Chris Lopez.
Now, fast forward almost 30 years and Chris
is one of the most sought after experts in
the field of kettlebell fat loss training.
Chris is a 13 year veteran in the fitness and
strength & conditioning field getting certified
as a personal trainer while completing his
Bachelor of Science Degree in Human
Kinetics from the University of Guelph back in 2000.
He is now an NSCA Certified Strength & Conditioning Specialist, The 1st Certified Turbulence
Trainer and one of only two Level 2 StrongFirst Girya (SFG2) Kettlebell Instructors in all of
Canada.
Chris, a former varsity volleyball player, is also an assistant coach with the Canadian National
Beach Volleyball Team and a strength & conditioning consultant with Team Ontario Volleyball
and the head strength & conditioning coach for the Volleyball Canada Centre of Excellence in
Toronto.
These days, Chris can be found in various downtown espresso shops, listening to 90s hip hop
in the park while training with kettlebells orwith his wifecarting their 5 kids around on his
Opafiets (dutch for Grandpa bike) through the streets of downtown Toronto.
You can also find Chris on the internet at KettlebellWorkouts.com and writing for his personal
blog at FitAndBusyDad.com .
If it wasnt for the days when his mom would purposely sauce up the rice on his dinner plate
with bacon fat to make him healthier, Chris probably wouldnt have the drive today to want to
get anyone in shape - let alone himself.

Chris Lopez, SFG2, CTT

www.KettlebellWorkouts.com

83