Complete Instructional Guide to the Kettlebell Swing

Master the basics of kettlebell training with our Kettlebell Swing -Instructional Guide
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  • Lectures 26
  • Contents Video: 1 hour
    Other: 33 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 1/2015 English

Course 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.

What are the 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.

What am I going to get from this course?

  • 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

What is the target audience?

  • Anyone interested in taking their Health & Fitness to a higher level

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: NTC Kettlebell Fundamentals: Complete Guide on the Kettlebell Swing
03:06

The Complete Guide on the Kettlebell Swing; Why?

01:15

What to Focus On before you begin the Kettlebell Swing.

02:05

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

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

02:20

Get Acquainted with the Kettlebell while maintaining the Reset Pose.

02:18

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

02:01

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

02:06

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

02:01

Develop an Exlosive Swing with the Kettlebell Dead Swing.

01:40

Get Ready for the Swing with the Kettlebell Prep Swing.

02:41

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

02:43

Find your Ideal Starting Position for the Kettlebell Swing.

03:09

Learn to Perform the 2 Hand Kettlebell Swing.

02:42

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

11 questions

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 2: Intermediate Level
02:10

Learn the One Hand Kettlebell Swing.

02:36

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

02:53

Learn the Alternating Hand Swing.

03:11

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

03:10

Learn the Double Kettlebell Swing.

5 questions

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

Section 3: Advanced Level
01:09

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

02:19

Learn to Kettlebell Swing while On The Move.

04:27

Learn How to Flip a Kettlebell.

02:45

Learn How to Flip a Kettlebell while On the Move.

4 questions

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

Section 4: Conclusion
Article

a little added Bonus for you..

03:12

The 15/15 Protocol explained.

Section 5: FAQ's & other Resources:
Article

Frequently Asked Questions: Recommended Kettlebell Sizes, Protocols, etc

30 pages

Kettlebell eBook containing tips to help your Kettlebell Swing.

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Instructor Biography

Helder Gomes, 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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