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:
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 to Focus On before you begin the Kettlebell Swing.
The Reset Pose is a 3 Item Checklist to Perform prior to Performing Movement:
Long Spine- Shoulders Rolled Back & "Packed"- Core Activated
Get Acquainted with the Kettlebell while maintaining the Reset Pose.
Begin to Develop the Mechanics of Sitting Back at the Waist with the Deadlift.
Maintain a "Sit Back" Position while the Kettlebell Travels Around.
Understand How To bring the Kettlebell "Back" in the Swing with the Hike Pass Drill.
Develop an Exlosive Swing with the Kettlebell Dead Swing.
Get Ready for the Swing with the Kettlebell Prep Swing.
Check if you are using your Upper Body instead of your Hips/Core to perform the Kettlebell Swing.
Find your Ideal Starting Position for the Kettlebell Swing.
Learn to Perform the 2 Hand Kettlebell Swing.
Save Unneccesary Wear & Tear on your hands by addressing Your Grip.
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.
Learn the One Hand Kettlebell Swing.
Get the Most out of Your Kettlebell Swing & Save Your Knees by Learning Proper Foot Position.
Learn the Alternating Hand Swing.
Get More out of your Kettlebell Swing by Maximizing Your Butt Punch.
Learn the Double Kettlebell Swing.
A short quiz to give you feedback on what you learned in Section 2.
Learn the Basics of Releasing the Kettlebell in Mid-Air while performing the Kettlebell Swing.
Learn to Kettlebell Swing while On The Move.
Learn How to Flip a Kettlebell.
Learn How to Flip a Kettlebell while On the Move.
A short quiz to give you feedback on what you learned in Section 3.
a little added Bonus for you..
The 15/15 Protocol explained.
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.