CAVEMANROM Increased Flexibility, Stability, and Strength With Kettlebells

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The greatest thing about kettlebells is that they’re extremely versatile. Cavemantraining’s website lists over 400 exercises, from the mainstay swings to clean and jerk and mobility movements. But with this many possibilities, especially for those new to lifting, you might feel overwhelmed. What’s the best exercise for me to do? How do I prevent injuring myself or burning out?

In his latest book, How to Program for Kettlebells, Taco Fleur tackles these exact questions to help readers create personalized, safe, effective, and scalable workouts. This book is organized around various goals, from cardio to power and strength to flexibility, to help you progress, avoid injury, and–my favorite part–avoid boredom.

This volume is written for long-time kettlebell enthusiasts and trainers alike, who will find guidance on pursuing new goals and motivating clients. Beginners, working with a trainer (form and technique first!), will also find this book invaluable for designing kettlebell programs that fit short- and long-term goals.

You’ll learn the science behind kettlebell workouts that help increase cardiovascular endurance, that induce hypertrophy to get swole, and that guard against injury with isometric and unilateral movements. You’ll get instructions on how to conduct baseline fitness testing and track your (or your clients’) progress. Included are a number of pre-designed workouts alongside variations for regression and progression–so come as you are.

Everyone’s path to fitness is unique. Throughout the book, Taco shares his training philosophy of reevaluating goals, experimentation, and listening to your body. How to Program for Kettlebells builds on holistic concepts that anyone who follows Cavemantraining will be familiar with: the importance of good grips, increasing range of motion, and why dropping your ego is key to strength without overtraining. So if your goal in 2022 is to shed weight, shred muscle, meet a running PR, or simply find workouts you’ll love for life, this book is a must-read.

Emily Glaser

Who Will Benefit From This Book?

Anyone who wants to achieve results with the kettlebell and wants the knowledge to create their own workouts will benefit from this book:

  • People who train at home with their kettlebells
  • Trainers who use kettlebells with their clients
  • Anyone who:
    • wants to make progress with their training
    • is stuck in a rut
    • is no longer enjoying their training
    • doesn’t know what to do in their workouts
    • wants to have a solid step-by-step plan to follow
    • feels like they have no clue what they are doing
    • needs a structure to follow
    • requires motivation
    • wants to stop wasting time

This book will help you meet and smash goals:

  • weight loss
  • generic fitness
  • hypertrophy
  • endurance
    • cardio
    • muscular
  • power
  • strength
  • flexibility
  • mobility
  • feel and look better

Please note: This book is written for the general public with no programming knowledge and is not geared toward advanced trainers.

In a perfect world, anyone would learn to program for themselves before they pick up a kettlebell. When utilizing public programs or workouts, no matter how great the workout design is, the person who designed it does not know your ability, technique, training frequency, goals, or the answer to many other important variables that make a program effective. Incorrect programming or not understanding the programming and how to adjust it can lead to serious injuries and to top it off is not effective or delivers the results you expect.

This book explains kettlebell training goals one can work toward, how to program and make progress, training methods, and common mistakes made in programming. The book covers the finer aspects of programming, like angles, load, duration, recovery, reps, rounds, progression, and much more. As with all the Cavemantraining books, the objective is to cover a lot and dig deep while being accessible to a wide audience.

There is no one better at programming for yourself than you. Only you know how you feel, recover, how much effort you put or how much more you can put in. Therefore, once you understand how and why to program your own workouts, you will reach new levels of strength, cardiovascular endurance, flexibility, power, or any other goal you program for.

Table of Contents

  • Muscle Adaptation to Exercise
  • Muscle Fibers
  • Goals
  • Endurance
  • Strength
  • Hypertrophy
  • Power
  • Pace
  • Flexibility
  • Mobility
  • Set Realistic Goals
  • Reaching Goals
  • Testing and Assessments
  • What do you Want/Need?
  • Progressing
  • Beginners and Unconditioned
  • Mixing it up
  • Training Periodization
  • Communication and Listening to Your Body
  • Training Methods
  • Cardiovascular Training
  • Interval Training
  • Strength Training
  • Hypertrophy Training
  • Power Training
  • Flexibility Training
  • Mobility Training
  • Circuit Training
  • Unilateral Training
  • Isometric Training
  • Mental Toughness/Endurance Training
  • Optimal Repetitions and Weight
  • Overtraining
  • Finger Flexors/Grip
  • Tennis or Golfer’s Elbow
  • Erector Spinae/Lower Back
  • Shoulders
  • Angles and Exercise Variations
  • Programming Weight/Load
  • Targeting Muscles
  • Muscles Don’t Push
  • Concentric and Eccentric
  • Speed
  • Stance
  • Rating of Perceived Exertion
  • Technique
  • Are Publicly Available Workouts Bad?
  • Mind-Muscle Connection
  • What Weight Kettlebell to Start With?
  • What Weight Kettlebell Should an Unfit Man or Woman Start With?
  • What Weight Kettlebell Should The Average Person Start With?
  • How to Proceed From Here

Last updated: Sun 3 Apr 2022



Who Will Benefit From Buying This Book?

Anyone who has at least one kettlebell and is interested in increasing their strength and flexibility will benefit from this book. I help build people from the ground up by explaining progressions.

CAVEMANROM is not only effective but also exciting and fun with the latter being overlooked a lot of times for training goals, however, fun is the thing that keeps one interested and going with something.

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 who want to explore kettlebell exercises that will take their body to new levels of strength, flexibility, and functionality.

The benefits one can expect from following the instructions in this book are, but are not limited to:

  • Increased strength
  • Increased flexibility
  • Increased stability
  • Increased overall performance
  • Injury-proofing to minimize injury
  • Moving better through all planes and ranges of motion
  • Having fun while reaping the benefits
  • Increased potential for levels of strength or muscle growth
  • Improved movement skills
  • Staying active at any age
  • Improved posture
  • Move faster
  • Train harder
  • Decrease or eliminate tension within the body
  • And the list goes on…

Learn how to perform a set of exercises from the CAVEMANROM suite of exercises. Understand how to perform the CAVEMANROM exercises, when, why, and much more.

“The most valuable portion of the program is the assessment and feedback. The quality of your assessment and feedback is beyond anything I have received in my 8 years of CrossFit training.” Debra Onsager

CAVEMANROM is for athletes, Brazilian Jiu-Jitsu and MMA fighters, Crossfitters, Kettlebell enthusiasts, and everyday people. It is for everyone who wants to move better, function better, and feel better.

The natural progression in CAVEMANROM is mastering the bodyweight movement first, then adding a light load to force more stability and increase ROM under load. The load is light and appropriate. Nothing in CAVEMANROM is about speed, reps, weight, or setting a time. Everything in CAVEMANROM is about improving, injury-proofing, increasing range of motion, and increasing all aspects of mobility.

The progressions in this book will take you from ZERO to performing advanced kettlebell exercises.


You need 1 kettlebell.

Kings Combo

Part of the CAVEMANROM suite of exercises.

Some of the exercises in the CAMANROM suite, but not limited to, are:

  1. Ninety-ninety kettlebell windmill
  2. Kings combo
  3. Kettlebell seesaw press
  4. Kettlebell Sots press
  5. Kettlebell bent press
  6. Kettlebell bent press and deadlift
  7. Kettlebell kneeling bent press
  8. Kettlebell high windmill
  9. Kettlebell low windmill
  10. Double kettlebell windmill
  11. Kettlebell anyhow windmill
  12. Kettlebell kneeling windmill
  13. Kettlebell folding windmill
  14. Kettlebell ninety-ninety get-up
    1. Double overhead
    2. Single overhead
    3. Double racked
    4. Single racked
    5. Overhead and racked
  15. Kettlebell Curtsy get-up
    1. Double overhead
    2. Single overhead
    3. Double racked
    4. Single racked
    5. Overhead and racked
  16. Kettlebell Turkish get-up (lunge style)
  17. Kettlebell Turkish get-up (squat style)
  18. Kettlebell deep squat and curl
  19. Kettlebell halo
  20. Kettlebell ribbons
  21. Kettlebell sqibbons
  22. Kettlebell reverse lunge
    1. Double overhead
    2. Single overhead
    3. Double racked
    4. Single racked
    5. Overhead and racked
  23. Kettlebell Curtsy lunge
    1. Double overhead
    2. Single overhead
    3. Double racked
    4. Single racked
    5. Overhead and racked
  24. Kettlebell Curtsy lunge and deadlift
    1. Single racked
    2. Single overhead
  25. Kettlebell spiral press
  26. Kettlebell pull-over into scap opener
  27. Kettlebell halo reverse lunge and twist
  28. Kettlebell squat dead curl
  29. Kettlebell Hindu squat
    1. Double overhead
    2. Single overhead
    3. Double racked
    4. Single racked
    5. Overhead and racked
  30. Kettlebell Jefferson curl
  31. Kettlebell Cossack squat
    1. Double overhead
    2. Single overhead
    3. Double racked
    4. Single racked
  32. Kettlebell overhead squat
    1. Double overhead
    2. Single overhead
  33. Kettlebell narrow goblet squat
  34. Kettlebell armbar

And many more.


CAVEMANROM has nothing to do with Yoga. Yoga is great, Yoga is about breathing techniques, exercise, and meditation. We firmly believe in all these things being important but our philosophy is slightly different and the approach is too. Movements tend to be more dynamic in CAVEMANROM, and of course, we aim to perform movements and poses under load. That load is usually a kettlebell but certainly not limited to.



Kettlebell Home Workout for Beginners plus Journal to track your kettlebell weight, reps, total volume, time, date, exercise, calories burned, heart rate, difficulty, how you felt, and other comments. All single kettlebell work and with warm-ups. Everything that you need to measure your progress and see results.

Everything is in simple language with great visuals that show exactly what needs to be done.

No fuzz, just the bare minimum of what you need to get started safely and make some serious progress. Simple but scalable so that even advanced users would get a real workout from this.

Workout name: Beginners Workout by Cavemantraining

Overall intensity: Moderate

Approx. total working time: 18 minutes

Approx. total time with warm-up and rest: 30 minutes

Overall benefits: Strength, Cardio, Core

Targets body parts: Arms, Back, Core, Glutes (Butt And Hips), Hamstrings (Back Of Upper Leg), Hips, Legs, Shoulders, Triceps (Back Of Upper Arms)



This is THE book where everyone goes “I wish I would have bought that first and spent my time there” after they go through countless recurring injuries that could have easily been prevented. You can end the vicious cycle of starting and stopping today!

Last updated August 2023

Also available in print on Amazon.

Prevent, Analyze, Identify, and Correct.

In kettlebell training, the most important thing to learn is how to train and progress without injury. The second most important thing is learning to analyze, identify, and correct any mistakes you’re making that cause injury. This book will help you do both, with in-depth explanations, self-assessments, and techniques for injury prevention.

When the proper knowledge or technique is lacking kettlebell training can cause injuries and annoyances. If your kettlebell training is hindered because of:

  • Bruising
  • Banging
  • Blisters
  • Back pain
  • Calluses
  • Tendonitis
  • Other joint, tendon, or muscle issues

Preventing Kettlebell Training Injuries will help you improve your technique, avoid injury and overtraining, and progress toward your goals, whether you’re a beginner or seasoned athlete.

The stronger, tougher, more flexible, agile, and powerful you are, the more injury-proof you become. If you invest the time, training, and money, then the kettlebell will help prevent injury, not only during training but also in everyday life. Kettlebell training provides a plenitude of benefits, such as:

  • Strength
  • Cardiovascular endurance
  • Power
  • Muscular endurance
  • Flexibility
  • Agility
  • Mental toughness
  • And so much more


  • Why Are Kettlebells Great for Preventing Injury?
  • Cavemantraining Foundation
  • Warm-up and Preparation
  • Golden Rules
  • Full-body Assessment
  • Tendonitis/Tendinosis
  • Kettlebell Mistakes And Corrections
    20 Common Kettlebell Mistakes To Avoid
  • Following the Kettlebell
  • Kettlebell Bobbing
  • Shoulder vs. Leg Powered Swing
  • Correcting the Kettlebell Clean Cast vs. Drop
  • Grinding Exercises
  • ‘Early Insert’ to Avoid Impact During the Clean
  • Wide Drop From Overhead
  • Assisted Clean Drill
  • Warming Up For Kettlebell Training
  • Analyze, Recover, and Adjust

140+ pages. Includes descriptions, images, and links to videos.

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