John Powers

“Two Arm Pull • Grip a kettlebell with both hands, standing with feet spread hip-width. • Squat with your arms touching your inner thighs. Remember to push back with your butt and maintain a neutral back. • As you use your hips and legs to stand, raise the kettlebell up, lifting your elbows up and above the shoulders keeping the bell close to your body. • Return to the starting position then complete a total of 8 to 10 reps.”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days

“Essentially, the benefits of kettlebell training can be summed up in these statements: Improvement in functional strength and mobility Utilization of full-body movement and multidirectional forces Ability to achieve maximum heart rate and VO2max for improved metabolism and cardio health Protection of joints through low-impact and ballistic movements Maximization of core strength Creation of lean body mass – no bulking up Constant engagement of core and stabilizer muscles for better posture and relief of back pain Reduction in the risk of osteoarthritis in women”
― John Powers, Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days