Kettlebell Training PREMIUM

This is a quick exam to test your understanding of the course, how to progress, and what to expect.

Important information to consider before buying your first kettlebell.

On day 1 you will learn how to warm up for kettlebell training and how super important it is to stay injury free. You will learn that mind-muscle connection is important for an effective and safe workout and that muscle priming is focussing on getting the muscles ready and assists in connecting with them.

I will take you through a full-body warm up and muscle priming routine for the kettlebell swing.

On day 2 you will learn how to stretch and perform some mobility work to increase performance and reduce chance of injury.

Some of the movements/stretches:

• Reverse lunge

• Reverse lunge arms overhead

• Reverse lunge and twist

• Runners lunge and twist

• Kneeling

• Kneeling and hip extension

• Kneeling and hip flexion with arms overhead

• Kneeling with hip abduction

• Jefferson curl

• Pigeon

On day 3 you will learn about the anatomy of the kettlebell and grips which is the first important information you should know to progress with your kettlebell training. I'll also cover some exercises for wrist strength.

There are over 25 kettlebell grips, we cover the common kettlebell grips:

• Hook grip

• Closed hook grip

• Double hand grip

• Closed double hand grip

Other points:

• A kettlebell grip should be loose but tight enough to hold on to the kettlebell

• You can work your grip strength by holding the kettlebell in the tips of the fingers

• Wrist strength is often overlooked in training

• You can work on lateral wrist flexion with the kettlebell on the ground and base pointing up

• When you first start training make sure you ease into reps and weight

• Progress slowly and rest enough so you can keep training

• You can work wrist flexion and extension while standing and letting the bell hang next to you

• Stretch your forearms after working out

• Grip is relaxed at the top of the swing

On day 4 you will learn how to safely pick up the kettlebell with a deadlift and how to progress if you do not have the flexibility for a deadlift yet. I will cover the safest technique for deadlifting and progress from there.

On day 5 you will learn the more advanced movement for the deadlift which is also the foundation for the conventional kettlebell swing.

On day 6 you will learn the assisted clean which is based in the first lift I taught in this course and is also a super important drill that will teach you the importance of opening up and inserting the hand to avoid ripped hands. I will also teach the double hand clean which is great for beginners but also used with heavy weights or in kettlebell sport where endurance and energy preservation is important.

This exercise is designed for a specific purpose, which is, to learn the most basic and safest lift, but more importantly, to drill the movement which you'll be doing more explosive later on and the hand insertion, feeling how the bell should travel around the hand.

On day 7 you will learn the safest form of a kettlebell swing with minimal pressure on the lower back. I will demonstrate the kettlebell swing side and front on and even cover little tips about whether to keep the arms straight or bent in this course.

On day 8 you will learn the most common version of the kettlebell swing and I'll talk about how to avoid back aches, what muscles to active and why, and many more tips that are commonly overlooked and will result in back aches when not implemented.

I will also demonstrate how to start the kettlebell swing safety several different ways.

On day 9 you will learn a version of the kettlebell swing that is more advanced but once mastered will open up a whole new world of kettlebell training to you. This version of the swing provides the least resistance to the body and is great for high volume swings. This swing also can improve your clean a lot and gets you ready for snatches in the future.

On day 10 you will learn the double arm swing clean which is great to transition into other movements like the squat, press, halo, etc. In other words, once you know this type of clean you can start stringing movements together and create flows.

I will introduce you to some concepts that will help prevent injury when you move on to more complex kettlebell cleans.

On day 11 you will learn the kettlebell dead clean which is a very explosive movement and great to add to your training. This version of the clean is very similar to the barbell clean in CrossFit. This is where it becomes obvious why you've been drilling the assisted clean.

I will demonstrate this movement step by step and talk about the muscles that need to be engaged and so much more.

On day 12 you will learn the most common version of the kettlebell clean, the swing clean. The swing clean clean is the most common clean used for clean and press, clean and jerk, etc. I will demonstrate that you can swing clean with a squat, hip hinge, and pendulum so that you can create the clean that works and feels good for you.

On day 13 you will learn how to rack a kettlebell properly and with the least amount of effort. Racking is what happens after the clean or after bring the kettlebell down from overhead. Racking may seem unimportant and simple, but it's not, it's super important to get your racking right and I will explain why and show you how to get your rack right. I will also cover racking for females.

The following is a summary of day 13.

• Kettlebell racking happens after you clean a kettlebell

• The rack can be a resting or transitional position

• A bad racking position can burn out the shoulders or affect the forearm

• With a transitional rack your elbow should be tucked/pulled into your obliques/ribs

• Use your latissimus dorsi to pull the elbow/arm in

• Rest the bell on the biceps and forearm

• A little bit of space at the bottom of the elbow is ok for a transitional rack

• For jerking or push pressing you want to rest the elbow on the ilium to transfer power

• For resting you want to rest the elbow on the ilium

• During sport/endurance/high volume reps you want to use a good rack to be able to rest with the bell up

• A disconnected arm means shoulder flexion which mean additional and unnecessary work

• Let the weight rest on your skeletal system and not your muscular system

• Although it might look like it's bad for the lumbar there is actually no movement in the lumbar

• All range is created through hip hyper extension and extension plus flexion in the thoracic

• A good rack requires flexibility in the hips and thoracic

• Squeeze the gluteus maximus to pull the top of the pelvis back

• Let the top of the femur come slightly forward

• Getting better range in the hip flexors takes time

• Hip hyper extension and crunch

• A rounded back is not a problem because we're not pressing

• You want to rack with just enough contraction to obtain a good posture

• The weight naturally wants to fall away from the body which requires work to pull in

• Make space to let the weight rest on/above the legs

• The cradle rack is an option for females with larger breasts

• The rack is a position you need to learn properly

On day 14 you will learn how to press a kettlebell overhead. Before pressing you need to clean and rack, hence the reason I've covered the clean and rack first. I will demonstrate and string all three things together, cleaning, racking, and pressing. With all 3 of these under your belt you can already being to create little full body workouts for yourself like, clean, rack, squat, and press.

On day 15 you will learn how to perform the bent-over row which is a must do exercise to work the muscles in the back. Rowing is great to work the rear delts but also works lots of other muscles in the back including the all important erector spinae muscle groups.

On day 16 you will learn how to perform the American swing which is the most popular version of the swing in CrossFit. The objective and height of this swing is completely different to the previous versions of the swing that I covered.

On day 17 you will learn how to clean double kettlebells to lay a basic foundation to start working with double kettlebells when you've mastered all previous steps. However, double kettlebell sounds complex and advanced, but in some cases I've found that people actually get the technique quicker when working with two bells, hence, I like to include it in this course to see if it works for you.

On day 18 I will recap some of the previous days and add additional tips for more of them.

On day 19 I cover some information about basic programming and goals.

On day 20 you will learn how to string all exercises together and create a few different workouts you can complete.

On day 21 you will learn how to avoid common injuries and annoyances with kettlebell training.