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Complete Guide to Kettlebells at Home
Rating: 4.7 out of 5(105 ratings)
2,367 students

Complete Guide to Kettlebells at Home

To safely and effectively train with kettlebells at home
Created byDelaine Ross
Last updated 5/2017
English
English [Auto],

What you'll learn

  • Safely perform the 6 foundation kettlebell exercises at home
  • Know how to intelligently put together their own workouts
  • Have 3 follow along workouts in their back pockets using a single kettlebell
  • Have 3 follow along workouts in their back pockets using double kettlebells

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Course content

2 sections • 13 lectures • 1h 12m total length

  • Introduction and How to Perform the Kettlebell Swing6:38

    Master the kettlebell swing as a dynamic deadlift that trains hip hinge and power. Maintain safety by keeping the bell below chest height and driving with the hips.

  • How to Perform a Turkish Get-Up5:39

    Learn the Turkish get-up as a kettlebell cornerstone, starting weightless to build confidence, then progress to light weights (4–8 kg) while maintaining a straight elbow and wrist.

  • How to Perform the Kettlebell Clean2:23

    Master the kettlebell clean by keeping the bell close on a vertical arc to prevent bruises, with two-hand options and back-to-back cleans for presses.

  • How to Perform the Kettlebell Military Press1:22

    Learn to perform kettlebell military press with a solid base: grip ground with toes, corkscrew heels in, tighten quads, glutes, and abs, press slowly up, pull down, catch with hips.

  • How to Perform the Kettlebell Goblet Squat2:14

    Master the kettlebell goblet squat by applying three rules—never move into pain, keep heels down, and maintain a straight back—while cueing elbows in, breathing down, and exhaling up with a 10–30 degree foot stance.

  • How to Perform the Kettlebell Snatch2:15

    Master the kettlebell snatch by building from two-handed and one-handed swings to either the pop hole punch progression or a higher-swing progression, choosing the method that resonates with your student.

Requirements

  • Females need at least an 8kg bell
  • Males need at least a 16kg kettlebell

Description

In this course, you will learn how to safely perform the Kettlebell Swing, Turkish Get-up, Clean, Press, Squat, and Snatch. You will also learn how to put together your own programs as well as be provided with 3 follow along single bell exercises and 3 follow along double bell exercises. Upon completion of this course you will be able to effectively design your own at home workouts and safely execute kettlebell exercises. Each of the six foundation exercises are broken down and then a detailed description of how to write your own program is provided. If you don't want to write your own program, there are 6 follow along workouts at the end.

Who this course is for:

  • This course is for fitness enthusiasts who are self motivated and want to train with kettlebells at home and not get hurt
  • This course is NOT for people who are not self motivated and need to be yelled at to start a new fitness regimen

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