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Complete Instructional Guide to the Kettlebell Swing

Master the basics of kettlebell training with our Kettlebell Swing -Instructional Guide
5.0 (4 ratings)
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35 students enrolled
Created by Helder Gomes
Last updated 1/2015
English
$15 $20 25% off
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • 2 Articles
  • 1 Supplemental Resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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Description

Have you been hearing about the AMAZING BENEFITS that people are getting from Kettlebells?

When it comes to high intensity workouts that give you the Fat Loss, Mobility and Muscle Tone that you want; It All Starts With The Kettlebell Swing!

Our Kettlebell Swing Instructional Guide focuses on the basics of kettlebell training. However, our Guide progresses from the very basic in kettlebell training to advanced catch & release drills. If you want to get started with kettlebell training safely or if you want to build upon your Kettlebell Swing, this Guide is what you are looking for.

Our Guide is structured around your schedule and training lifestyle. You can fly though this Guide in under 2 hours (Not Recommended) or you can take a day and even months with each exercise in this Guide. Each exercise contains its own individual, Fully Downloadable, tutorial.

We have 3 sections in our course:

  • Section 1- Starting Point
  • Section 2- Intermediate
  • Section 3- Advanced


Unlike the Guides available on our website, this course gives you access to Coach Helder for feedback as well as support via our Discussion Area.

Perfect practice is what will get you a great Kettlebell Swing. Take your time with this Guide. Do not progress to the next lesson until you have performed many repetitions of the exercise in your current lesson and feel comfortable enough with your training to progress to the next lesson.

We all progress at different increments; there is no "One size fits All" and this Guide takes that into account.

Who is the target audience?
  • Anyone interested in taking their Health & Fitness to a higher level
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What Will I Learn?
To Safely and effectively perform the Kettlebell Swing
Bring Your Health & Fitness Levels To New Heights
Lose Excess Fat
Build Muscle
Develop A Strong Core
Increase Your Range Of Motion
Use Your Kettlebell Swing To Help Accomplish Lifelong Goals such as Running a Marathon or Getting Better At Your Sport Or Physical Art
View Curriculum
Requirements
  • Be Approved by a medical physician to perform high intensity exercise.
  • Neither Coach Helder Gomes nor Modatech Management LLC (dba: Natural Training Center) will be liable for any claims of injuries or damages, associated with the use of this course and the material contained within. You are training at your own risk. Be Safe, Be Smart!
  • A Kettlebell (A 12-16kg Kettlebell is recommended for women & a 16-24kg kettlebell is recommended for men)
  • Whether you choose to wear hand or foot protection (i.e. gloves, running shoes) please make sure that they are as minimal in construction as possible. This ensures that you will get the most out of this Guide and your training.
Curriculum For This Course
Expand All 26 Lectures Collapse All 26 Lectures 01:30:33
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NTC Kettlebell Fundamentals: Complete Guide on the Kettlebell Swing
13 Lectures 30:07

The Complete Guide on the Kettlebell Swing; Why?

Preview 03:06

What to Focus On before you begin the Kettlebell Swing.

What to know Before the Swing
01:15

The Reset Pose is a 3 Item Checklist to Perform prior to Performing Movement:

Long Spine- Shoulders Rolled Back & "Packed"- Core Activated

The Fundamental Reset Pose
02:05

Get Acquainted with the Kettlebell while maintaining the Reset Pose.

The Farmers Carry
02:20

Begin to Develop the Mechanics of Sitting Back at the Waist with the Deadlift.

Preview 02:18

Maintain a "Sit Back" Position while the Kettlebell Travels Around.

The Kettlebell Figure 8
02:01

Understand How To bring the Kettlebell "Back" in the Swing with the Hike Pass Drill.

The Hike Pass
02:06

Develop an Exlosive Swing with the Kettlebell Dead Swing.

The Dead Swing
02:01

Get Ready for the Swing with the Kettlebell Prep Swing.

The Preparatory Swing
01:40

Check if you are using your Upper Body instead of your Hips/Core to perform the Kettlebell Swing.

The Rope Swing (can substitute rope with a Towel)
02:41

Find your Ideal Starting Position for the Kettlebell Swing.

The starting position for the Swing
02:43

Learn to Perform the 2 Hand Kettlebell Swing.

The 2 Hand Swing
03:09

Save Unneccesary Wear & Tear on your hands by addressing Your Grip.

The grip for your Kettlebell Swing
02:42

Check if you are getting the most out of the Kettlebell Guide on the Swing by taking Section quizzes.

If you feel that you are having trouble answering the questions, review the video that the question pertains too. It is recommended that you view these tutorials multiple times. As you progress you will find valuable "tidbits" even in the tutorials that you deem basic at that point.

Most of the information needed to master any skill lies in "Doing the Work." Perform countless repetitions before you progress to the advanced material. The true understanding is in your personal journey; this program is only a Guide.

As you progress with your Kettlebell practice, the information contained in this course will become clearer to you. Take your time, work smartly and Baby-Steps will always get you there the fastest.

Section Quiz 1
11 questions
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Intermediate Level
5 Lectures 14:00

Learn the One Hand Kettlebell Swing.

The 1 Hand Swing
02:10

Get the Most out of Your Kettlebell Swing & Save Your Knees by Learning Proper Foot Position.

Kettlebell Swing foot position
02:36

Learn the Alternating Hand Swing.

The Alternating Hand Swing
02:53

Get More out of your Kettlebell Swing by Maximizing Your Butt Punch.

The Butt Punch
03:11

Learn the Double Kettlebell Swing.

The Double Kettlebell Swing
03:10

A short quiz to give you feedback on what you learned in Section 2.

Section Quiz 2
5 questions
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Advanced Level
4 Lectures 10:40

Learn the Basics of Releasing the Kettlebell in Mid-Air while performing the Kettlebell Swing.

The Kettlebell Swing with Release
01:09

Learn to Kettlebell Swing while On The Move.

The Kettlebell Swing with Travel
02:19

Learn How to Flip a Kettlebell.

The Kettlebell Swing with a Flip
04:27

Learn How to Flip a Kettlebell while On the Move.

The Kettlebell Flip with Travel
02:45

A short quiz to give you feedback on what you learned in Section 3.

Section Quiz 3
4 questions
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Conclusion
2 Lectures 04:14

a little added Bonus for you..

Congratulations, you have completed the course!
01:02

The 15/15 Protocol explained.

15/15 Protocol
03:12
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FAQ's & other Resources:
2 Lectures 01:15

Frequently Asked Questions: Recommended Kettlebell Sizes, Protocols, etc

Preview 01:15

Kettlebell eBook containing tips to help your Kettlebell Swing.

other Resources:
30 pages
About the Instructor
5.0 Average rating
4 Reviews
35 Students
1 Course
Kettlebell & Combatives Coach

Helder is a fitness & combatives professional as well as an avid outdoorsman. He marries the hard-won experience from his time as a United States Marine and Eagle Scout with his diverse health and fitness knowledge to help people find ways to reconnect with nature and implement healthy lifestyle habits. When he’s not conducting a nature trek or teaching a kettlebell workshop, you can find Helder mucking it up with his dogs, Bruno, Manchester and little Roxy.

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