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Kettlebell 101

In this 2-week online training, you will be training with one kettlebell. The exercises are basic movements that are all required for functional training. You will learn how to engage in technique before you perform. Performance is one thing, but we need to understand how to maintain our structure and honor our technique during training.

This program is a great way to explore your strength levels. The concept is to perform strict training and concentrated repetitions. Maintaining composure and discipline for 2 weeks. FYI, this training is very strict and technique-driven. The goal is to exercise at a basic level of strength and conditioning. We recommend you follow the two-week schedule of the training protocols, in this program. 

Staying committed to the two weeks will help you achieve maximum results. Focusing on your technique as you perform the repetitions will help you develop great resilience and incredible strength. Scale your energy level, don’t just go beast mode the whole way. If you need to take a break or modify the reps, rounds, or kettlebell weight, please do so. 

We encourage health-first fitness as it is the key to longevity. Keep your mind fresh at all times. You may have moments where you may not want to work out. Some days it will be your mind speaking to you, other days it might be your body rejecting what you want to do as well. Override the old programming. Remind your body and mind that you are the boss. Demand and command more. Of course, we must always rest and recover as it is often overlooked.

Recharging ourselves is also the key to completing the 2 weeks with strength and endurance. If at any time you need to perform a drill without the kettlebell to lower the intensity level, you should. If this is your first time holding a kettlebell, move slowly and be strict with your form. 

Remember to always practice your technique before you perform, and allow yourself to challenge the strength levels that are going on in your body. (Using different weights for different exercises is recommended if you have access to multiple weights).


HOW TO START?

1. Go through the list of drills and become familiar with them.

2. Watch and listen to the coaching cues in the instructional videos to learn

proper form.

3. Practice the drills to get familiar with the techniques.

4. Begin your first week of training


LIST OF DRILLS:

Practice each drill 5-10 reps to get familiar with the activations presented in the video instructions. 

1.       Standing Press
2.       Split Stance Row
3.       Rev Front Lunge Twist
4.       Rack Lateral Lunge
5.       Ground Pullover
6.       Kneeling Halos
7.       Kneeling Cast
8.       Horn Squat
9.       Clean to Squat
10.     Goat Belly Hinge 

These are the only drills that we will be used for your Kettlebell training. 

A few key points to keep in mind:

- Honor your technique
- Do not rush your pace
- Be sure to warm up and cool down 10-15 minutes for every workout

Remember, “Slow and steady wins the race.” We want you to succeed. Focus on your form rather than speed. Do not disregard the warm-up or cool-down that way, you can improve your workout and thrive near the final days of your second week.


WARM UP/COOL DOWN:

Please remember to perform 10 to 15 minutes of a Warmup and Cooldown. We have included two videos that include light joint-mobility or movement activation drills for the warmup, as well as some sort of compensatory “stretching” for the cooldown.