Kettlebell Training

Lesson 1 • Grip Techniques and Hand Care

Teaches correct grip styles and callus management to sustain training volume. Proper grip is foundational to all kettlebell lifts.

Lesson 2 • Anatomical Basics for Kettlebell Work

Introduces key muscle groups and joint mechanics relevant to kettlebell movements. Provides the anatomical vocabulary needed throughout the course.

Lesson 3 • Warm-Up and Mobility Protocols

Presents structured warm-up sequences and mobility drills specific to kettlebell training. Prepares joints and tissues for safe loading.

Lesson 4 • Kettlebell Equipment and Selection

Covers kettlebell types, weight increments, and material differences. Connects equipment knowledge to safe, effective training choices.

Lesson 1 • Neutral Spine and Bracing

Teaches spinal alignment and intra-abdominal pressure techniques. These skills protect the spine during all loaded movements.

Lesson 2 • Plank and Anti-Rotation Stability

Develops core stability through plank variations and anti-rotation holds. Stability work transfers directly to overhead and ballistic lifts.

Lesson 3 • The Hip Hinge Pattern

Isolates and drills the hip hinge as the primary power-generating movement. Mastery here is prerequisite for swings, deadlifts, and cleans.

Lesson 4 • Squat Mechanics for Kettlebell Work

Covers goblet squat positioning and foot placement for kettlebell-specific squatting. Builds lower-body strength and mobility simultaneously.

Lesson 1 • One-Hand Swing Progression

Transitions from two-hand to one-hand swing with anti-rotation demands. Builds unilateral strength and prepares students for the clean.

Lesson 2 • Swing Programming and Volume

Introduces rep schemes, set structures, and rest intervals for swing training. Connects volume management to adaptation and injury prevention.

Lesson 3 • Two-Hand Swing Mechanics

Breaks down the two-hand swing from hike pass to hip snap. Establishes the ballistic hip hinge pattern central to all swing variations.

Lesson 4 • Swing Variations and Progressions

Expands the swing toolkit with dead swings, power swings, and double swings. Variations increase training stimulus and prepare for advanced lifts.

Lesson 1 • Double Kettlebell Clean

Progresses to the bilateral clean with coordination and timing demands. Doubles training increases loading potential for strength work.

Lesson 2 • Clean Errors and Troubleshooting

Addresses forearm impact, looping bell path, and early arm bend. Systematic correction builds a reliable, repeatable clean.

Lesson 3 • Clean Combinations and Flow

Integrates the clean into swing-clean and clean-squat sequences. Combination work builds conditioning and movement fluency.

Lesson 4 • Clean Mechanics and Trajectory

Teaches the clean as a modified swing with a redirected bell path. Correct trajectory prevents forearm bruising and wrist strain.

Lesson 1 • Jerk Technique and Footwork

Develops the double dip jerk with precise footwork and timing. The jerk enables maximal overhead loading with minimal shoulder fatigue.

Lesson 2 • Military Press Fundamentals

Teaches strict overhead press from the rack with correct shoulder and lat engagement. Strict pressing builds the strength base for dynamic variations.

Lesson 3 • Pressing Accessory Work

Covers floor press, bottoms-up press, and windmill to address weaknesses. Accessory lifts reinforce shoulder stability and pressing strength.

Lesson 4 • Pressing Program Design

Applies periodization principles to pressing volume and intensity. Students design progressive pressing cycles for continued strength gains.

Lesson 1 • Common Get-Up Faults

Identifies elbow collapse, hip sag, and overhead misalignment errors. Correcting faults ensures the get-up functions as a safe diagnostic tool.

Lesson 2 • Get-Up Programming and Loading

Structures get-up sets, reps, and weight progression within training plans. Proper programming maximizes the get-up's strength and mobility benefits.

Lesson 3 • Get-Up as a Mobility Assessment

Uses the get-up to identify asymmetries and mobility restrictions. Assessment findings guide corrective exercise selection.

Lesson 4 • Loaded Get-Up Technique

Applies load progressively to each phase of the get-up. Loaded practice reveals mobility restrictions and stability deficits.

Lesson 1 • Snatch Errors and Corrections

Addresses looping, early arm bend, and missed lockout in the snatch. Systematic correction builds a reliable, high-rep snatch.

Lesson 2 • Snatch Volume and Testing Protocols

Introduces timed snatch tests and volume benchmarks used in competitive settings. Testing protocols provide measurable performance targets.

Lesson 3 • Snatch Mechanics and Overhead Path

Teaches the snatch as a one-hand swing redirected overhead in a single arc. Correct path eliminates forearm impact and shoulder strain.

Lesson 4 • Long Cycle and Biathlon Events

Covers the clean-and-jerk long cycle and biathlon snatch as sport disciplines. Sport context motivates technical precision and conditioning.

Lesson 1 • Session Structure and Exercise Order

Defines warm-up, skill work, strength, conditioning, and cool-down sequencing. Correct session structure optimizes performance and recovery.

Lesson 2 • Goal Setting and Needs Analysis

Establishes a framework for assessing client goals, fitness levels, and movement quality. Needs analysis drives all subsequent programming decisions.

Lesson 3 • Periodization Models for Kettlebells

Compares linear, undulating, and block periodization applied to kettlebell training. Model selection depends on trainee experience and goal timeline.

Lesson 4 • Designing Programs for Specific Goals

Builds sample programs for fat loss, strength, and sport conditioning using kettlebells. Goal-specific templates demonstrate applied periodization.

Lesson 5 • Evaluating and Iterating Programs

Teaches methods for tracking progress, identifying plateaus, and modifying programs. Ongoing evaluation ensures programs remain effective over time.