Intro To Kettlebells
Have you ever looked at Kettlebell training on socials and thought ‘that looks cool but it’s too advanced for me’? Well this 8 week course is for you. We’re going to learn all the core movements including swings, presses, pulls, cleans and get up’s but importantly without losing site of the fact that the left and right side of our bodies are not the same or sacrificing our postural goals. We will cover exercises in detail, learn how to regress or progress them according to our needs and build a solid foundation of movement competency in a fantastic modality that can be hugely beneficial when done well. You can expect to feel confident lifting, swinging and handling kettlebells in both a controlled and dynamic way by the time we’re done.
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Week 1 - The Kettlebell Swing
In the first class of the course, we cover the basics of a solid bilateral hinge, ensuring we can find stability and control as we move. We then piece together a foundational kettlebell movement 'the swing'. We look at the differences we may need to consider specific to us for the set up, some as...
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Week 2 - The Swing Continued & Learning the Get Up
This week we further refine our skills around the kettlebell swing, looking at how timing and speed can improve our overall success with this exercise. We also begin to explore the get-up, another fundamental kettlebell exercise. As we did in the first class, we'll discuss different consideration...
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Week 3 - Power & Endurance in the Swing, the Get Up Continued.
As we become more confident in the swing we can start to look to use this exercise to develop more athleticism and power. We're also going to begin to increase our time under-tension with this movement, challenging us to become efficent with our effort. We also progress the Get Up one step furthe...
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Week 4 - Single Arm Swings & Finding Our Feet in the Get Up
The next step on a journey towards a solid swing is to begin developing our single arm technique. This requires a touch more coordination and stability from the non-loaded side. Something we'll begin exploring this week. We're also gonna put the final touches to our Get Up and finally 'get up' on...
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Week 5 - Single Arm Swings Continued & Starting Windmills
We continue to develop our single arm swing this week, working on stability through the trunk, timing of the free arm swing and introduce the mid-swing transition so we can switch arms without needing to stop. We're also going to begin building up the foundations of a new exercise called a windmi...
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Week 6 - Windmills Continued & refining the Single Arm Swing Transition
We’re continuing our work on the Windmill’s this week. We’ll begin loading the position from above, the final piece in the puzzle for this exercise. We’ll also continue developing our skill around the transition from hand to hand for our Single Arm Swings. To help do this we’ll work on some free ...
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Week 7 - Intro to Clean & Press
In the penultimate class of the course and with a solid foundation of skills to aid us, we dive into cleans, one of the trickier exercises to master. However that will set us up nicely to also take a look at pressing the bells as well. As always we’ll bring everything together at the end of class...
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Week 8 - Review & Final Workout
To round out the course, we review all of the foundational pieces of kettlebell training and revisit all of the different exercises we've learnt, highlighting some of the key ideas that are found across all of them. Then we'll finish the course with a solid workout utilising all of our newly deve...
