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30-Day Money-Back Guarantee

This course includes:

  • 3.5 hours on-demand video
  • 22 articles
  • 1 practice test
  • Full lifetime access
  • Access on mobile and TV
Health & Fitness Fitness Strength Training

Master The Squat

Learn one of the most primal and beneficial movements to extend life and perform better
Rating: 4.7 out of 54.7 (11 ratings)
83 students
Created by Taco Fleur
Last updated 8/2020
English
English [Auto]
30-Day Money-Back Guarantee

What you'll learn

  • How to squat
  • How to program
  • How to work out

Requirements

  • The desire to truly learn from detailed information
  • The willingness to invest time

Description

In this course, I will guide you through the steps of learning (or re-learning) how to squat. I will cover all different kinds of aspects that will help you understand the stance, movement, flexibility, mind-muscle connection, strength, and other things required for a good safe, and effective squat.


I will explain how you can build yourself or your clients (if you're a trainer) up from not being able to squat at all or experiencing pains to being able to squat deep with no pain.

After teaching the bodyweight progressions of the squat I will cover many resistance exercises with the kettlebell from simple exercises to more complex and double kettlebell exercises. All exercises can be done with just one kettlebell, dumbbells, TRX, or even with a barbell.


More than anything, I will provide you with the knowledge to program for yourself, but at the same time, I will also provide templates that can be used if you don't want to invest the time into programming the best options for yourself.


LEARN TO SQUAT FOR:

  • Strength

  • Flexibility

  • Cardio

  • Fat loss

  • Exercise

  • Sitting

  • Ease of movement

  • Increased life expectancy


Over 3 hours of video content covering the squat.

BE PREPARED TO BE IMMERSED IN THE SQUAT

WARNING: This is not a quick superficial course, this is very in-depth, I want you to know this upfront as it's not a 30-minute thing that you just breeze through.

Who this course is for:

  • People that sit behind the computer all day long
  • People that want to improve their posture
  • People that want to learn how to squat with a kettlebell
  • People that want to extend their lifespan
  • People that want to join CrossFit classes

Course content

13 sections • 63 lectures • 3h 35m total length

  • Preview05:20
  • Welcome
    03:06
  • Preview00:50
  • Preview00:31
  • Preview00:55
  • Preview01:26
  • Preview00:30
  • Preview02:07
  • How to get Your Certificate
    00:40

  • Avoiding Injury And Bad Exercise
    00:06
  • Important
    00:58
  • Practice Activity Safety
    02:07
  • Adjustments
    03:45
  • Black or White
    00:24

  • Practice Activities
    05:07
  • Flexibility
    13:18
  • Thoracic Spine Work
    04:21
  • Stretching, Mobility, and Strength Routine
    00:23
  • Stretching, Mobility, and Strength Routine
    29:03

  • Preview07:56
  • Breathing
    01:46
  • Tibialis Anterior And Bare Feet
    06:07
  • Muscles
    00:27
  • Joint Movements And Muscles
    07:44
  • Step 1: Assisted Squat
    13:32
  • Assisted Squat Information
    00:33
  • Practice Activity
    00:24
  • Bodyweight Squat
    05:05
  • Half Squat (Range)
    00:20
  • Training
    00:30

  • Kettlebell Clean
    00:28
  • Racked Squat One Kettlebell
    03:46
  • Goblet Squat
    03:34
  • Narrow Goblet Squat
    03:29
  • Racked Squat Double Kettlebell (A)
    01:33
  • Racked Squat Double Kettlebell (B)
    02:25
  • Racked Squat Double Kettlebell Info
    00:36
  • Bottoms-Up And Waiters Squat
    03:00
  • Open Palm Squat
    01:55
  • Squat Thruster
    02:56
  • Squat Thruster Info
    00:05

  • Deadlift Info
    00:31
  • Squat Deadlift
    03:57
  • Squat Deadlift Single Arm
    01:55
  • Squat Deadlift Double Kettlebell
    02:25
  • Sumo Squat Deadlift And Squat Stances
    03:14
  • Racked Squat Deadlift
    02:22
  • Overhead Squat Deadlift
    03:31
  • Suitcase Deadlift
    03:45

  • Overhead Squat
    02:05
  • Overhead Squat Info
    00:21

  • Pistol Squat
    03:29
  • Deck Squat
    02:17
  • Cossack Squat
    02:20
  • Squat Dead Curl
    05:47
  • Squat Dead Curl Info
    00:00

  • Programming And Goals
    04:09
  • Progressional Overload
    18:54
  • Progressive Overload
    00:05

  • Kettlebell Workouts
    00:27

Instructor

Taco Fleur
Kettlebell Head Coach at Cavemantraining
Taco Fleur
  • 4.7 Instructor Rating
  • 561 Reviews
  • 6,224 Students
  • 27 Courses

Hello, my name is Taco Fleur, and I'm a Cavemantraining Certified Trainer, 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 and Thailand. I’m currently living in Spain.

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 remains as agile as possible, remaining mobile, training in as many planes of movements as possible, and learning 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.

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