Kettlebells for Mobility, Flexibility, and Strength
What you'll learn
- Bodyweight progressions
- Kettlebells for mobility
- Kettlebells for flexibility
- Kettlebells for strength
- One kettlebell or dumbbell if you want to perform the movements with weight
Kettlebells for flexibility and mobility
NOTE: This course is designed to progress anyone to kettlebell exercises for flexibility and mobility, BUT, there is so much content that focusses on bodyweight exercises, stretches, and movements, that this course would be just as suitable for anyone that does not have a kettlebell/dumbbell and is looking to increase their flexibility and mobility.
CAVEMANROM is all about loaded exercises for flexibility, stability, proprioception, strength, coordination, and everything else that increases mobility and range of motion. Injury-proof yourself.
Some of the exercises in the CAVEMANROM suite of exercises, but not limited to, are:
90/90 kettlebell windmill
Kettlebell seesaw press
Kettlebell Sots press
Kettlebell folding windmill
Kettlebell bent press
Kettlebell shinbox getup
Kettlebell Turkish getup (lunge style)
Kettlebell Turkish getup (squat style)
Kettlebell anyhow windmill
Kettlebell kneeling windmill
Kettlebell kneeling bent press
Double kettlebell getup
Kettlebell overhead reverse lunge
Kettlebell spiral press
Kettlebell pull-over into scap opener
Kettlebell ribbon reverse lunge and twist
Kettlebell squat dead curl
And many more.
CAVEMANROM is for athletes, Brazilian Jiu Jitsu and MMA fighters, Crossfitters, Kettlebell enthusiasts, and everyday people. It is for everyone that wants to move better, function better, feel better.
The natural progression in CAVEMANROM is mastering the bodyweight movement first, then add a light load to force more stability and increase ROM under load. The load is light and appropriate. Nothing in CAVEMANROM is about speed, reps, weight, or setting a time. Everything in CAVEMANROM is about improving, injury-proofing, increasing range of motion, and increasing all aspects of mobility.
“We all age. But ‘getting old’ is a choice.
Your choice, get physically and mentally old or not. Put in the work or not.”
You'll be able to download a 200+ page PDF with all the content from the course as well, which makes it easier to read everything in one place. So, whether you go through each lesson and read the material online or download the PDF, read it, and then watch all the videos online, your choice. I just want to make it as easy as possible for you.
You'll also have access to a real person, me, I'm available to answer any questions that you might have. This is not just a sign up read the content and move on course, I have a passion to help and assist those that are interested.
Most lessons will have a video to watch, whether within the course or external, this allows you to decide whether you read all the lesson material and watch the execution of the exercise, or just jump right into it and only watch the video.
Please note that our Udemy courses provide you with knowledge, and in some cases allow you to obtain a certificate of participation. These courses are not the same as the ones offered on our website. The courses on our website include coaching, assessments, exams, additional books (in some cases), and certification, all aimed at trainers or kettlebell enthusiasts that are serious about their education.
Who this course is for:
- Anyone wanting to feel and move better
- Stay-at-home moms and dads
- Brazilian Jiu Jitsu athletes
- Older people wanting to get their mobility back
Hello, my name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, HardstyleFit Kettlebell Instructor, CrossFit Level 1 Trainer, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu-Jitsu. I have owned and set up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam, Thailand, Spain, Italy, and I’m currently living in Albania.
The first thing I'd like you to know about me is that I do not know everything, I don't pretend to know everything, and I never will. I'm on a path of life-long learning. I believe there is always something to learn from someone, no matter who they are. I've been physically active since the day I arrived on this earth in 1973. I got serious about training in 1999, touched a kettlebell for the first time in 2004, and got serious about kettlebell training in 2009. I'm here to do what I love most, and that is to share my knowledge with the world.
Some of my personal bests are 1-hour of more than 1,000 unbroken clean and jerks with a 16kg kettlebell, 400 burpees performed within one hour; 500 kettlebell snatches, 500 swings and 500 double-unders completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged a kettlebell up a 1,184m mountain; 160kg dead lift; 250 alternating dead clean and presses in one session with 20kg; 100 snatches on sand with a 24kg kettlebell, 85kg Olympic Squat Snatch. I mention these PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.
My own training and goals are geared around GPP (General Physical Preparedness) which involves kettlebell training, calisthenics, and CrossFit. I like high-volume reps but also like greasing the groove now and again. My main goals are to remain as agile as possible, remain mobile, training in as many planes of movements as possible, and learn as many different exercise combinations and movements as possible while having fun and enjoying Brazilian Jiu-Jitsu. I'm no Arnold Schwarzenegger and never will be, but strength is not solely defined by physical appearance and huge bulging muscles.