You simply move more deeply into them. For anyone - the kettlebell novice to the 15-year veteran - this short (read: just 30 page) ebook provides the perfect foundation or refresher of the fundamental kettlebell techniques, including the kettlebell swing, goblet squat, snatch, Turkish get up, clean, and military press. Each movement has detailed instructions plus step-by-step photos to help the reader understand the movements as well as safely and effectively execute them. After we discuss the hows of each of the basic movements, we move into applying what we've learned with a simple, straightforward kettlebell program for strength, muscle, mobility, conditioning, and (for those who want it) weight loss. This 7-day program can be run through just once as a refresher or for up to six weeks as a standalone program. This book includes: *The following kettlebell exercises: Kettlebell swing, goblet squat, snatch, Turkish get up, clean, and military press. *Each kettlebell exercise features a detailed description of the movement, step-by-step photos and key points. *A straightforward and simple 7-day program (repeatable for up to 6 weeks) to help the novice acclimate to kettlebell training or for the kettlebell veteran hone their technique and skills.

    

    Lt. Ummer Fayaz was brutally murdered by armed militants in Kashmir while he was back home, attending a wedding in the family. The death sent a nation into shock, and immortalised the memory of a young man with conviction beyond his years.In his brief, inspiring life, Ummer joined the army to set an example and galvanise fellow Kashmiris to move beyond the cycle of violence that unrest in the state had forced them into.Deeply researched and told with feeling, Undaunted is the extraordinary story of an extraordinary life.Ummer epitomises ‘Kashmiryat’ in its truest sense and will go down in the history as a hero who chose to serve the nation, against all odds.-General Bipin Rawat. Chief of the Army StaffBhaavna Arora's deep field research on the life and times of young Lt. Ummer Fayaz, not without its own inherent dangers, reveals just what are the aspirations of most young Kashmiris.-Lt. Gen. Ata Hasnain. Former Military Secretary of the Indian ArmyA soul-stirring book.-Lt. Gen. Satish Dua. GOC 15 Corps during the Surgical Strikes and execution of Burhan WaniBhaavna has truthfully conveyed all she witnessed, and in this lies the real value of the book.-Lt. Gen. D.S. Hooda. Northern Army Commander during the Surgical StrikesUmmer is an icon for our warriors and children.Maj. Gen. G.D. Bakshi. Army HistorianIt’s a must-read for all Indians who care about Kashmir, its future and for those Kashmiris who refuse to be cowed down by terror threats when it comes to serving their country.-Neeraj Kumar. Former Commissioner of Police, Delhi. Man behind the Nirbhaya arrests and convictionThis book has the potential to make many Lt. Ummmer Fayazs.-Major D.P. Singh. India’s first blade runner and Kargil war heroThis book is a plea for hope. Without stating the obvious, it is a cry for Kashmir, a prayer for young Kashmiris to take a deep look at who their heroes should be.-Major Gaurav Arya. Defence AnalystI am particularly struck by the lengths to which Bhaavna has gone to render an authentic account of Kashmir, its life and the life of armymen posted there.-Major Surendra Poonia. President Awardee, Special Forces Veteran