The Comprehensive Kettlebell Course

Name: The Comprehensive Kettlebell Course
Rating: 4.7 (40 reviews)

To make you a better kettlebell lifter and instructor

Created byDelaine Ross

Last updated 8/2016

English

What you'll learn

After course completion, the students will be better kettlebell teachers and lifters.
Students will know how to execute and teach the 6 foundational kettlebell exercises
Students will understand how to put together programs for general physical preparedness
Students will be equipped with drills to fix the most common mistakes when kettlebell lifting
Students receive a certificate that count for 0.9 NASM ceu's and 9 AFAA cec's

Course content

3 sections • 47 lectures • 1h 53m total length

Introduction and How to Perform the Kettlebell Swing6:38
This lecture teaches the kettlebell swing so you can use it to hone your form as well as have cues to give to students afterward. It is recommended to practice after watching the
How to Fix a Squatty Swing1:35
A common mistake especially when students are switching from the American to Russian swing is squatting instead of hinging. This gives a drill to correct that mistake. Please practice both the drill and the skill after watching.
How to Fix Rounding of the Shoulders in a Kettlebell Swing1:54
When students spend time sitting all day at a desk, in a car, or on a couch they tend to live in flexion. This often carries over to their swing. This drill lets them feel what it is like to have shoulders back and down and not shrugging up or flexing forward. As with all drills please practice the drill and the skill after watching the lecture.
How to Fix Pulling With the Arms1:37
Another common mistake when switching from the Russian to the American swing is pulling with the arms. This drill is self-correcting for people who are in that habit. Please watch the lecture, then practice the towel swing and then regular swings.
How to Fix Leaning Back1:52
This lecture covers a drill to help people who tend to lean back at the top of the swing instead of standing up tall. As with all lessons, please spend some time on the drill and then the skill after watching the lecture.
How to Fix Not Being Explosive1:08
A swing is called a swing but it's not like rocking a baby - it's an explosive power producing ballistic exercise. This lecture covers how to clean up a mechanically sound swing that isn't explosive. Please practice the drill and the skill after watching.
How to Fix Not Loading the Hips1:16
A common mistake when people are hesitant in the swing is not properly loading the hips. These drills will help correct a short changed back swing. Please practice both the drill and the skill after watching.
How to Fix Losing Tension1:56
Many times, a beginner kettlebell lifter will snap the hips hard but quickly lose tension instead of holding the plank position until the last minute. Please practice both the drill and the skill once watching the video.
How to Fix Not Rooting in the Ground1:23
Once a person has a swing down mechanically and needs some more power, this is a drill that will really help root into the ground for an explosive swing. Please practice the drill and the skill.
How to Perform and Teach the Turkish Get-up5:39
This lecture teaches the kettlebell Turkish Get-Up so you can use it to hone your form as well as have cues to give to students afterward.
Practicing Packing the Down Shoulder in the Get-Up2:14
One of the most dangerous mistakes in the get-up is not packing the down shoulder. This is a do by feel drill to help keep the lat packed on the down shoulder.
How to Fix Jackknifing in the Get-up0:44
A common mistake in the get-up is jackknifing of the down leg during the roll to the elbow. This is a drill to help prevent using the hip flexors in place of the abs during the initiation of the get-up. Please practice the drill and then the skill after watching the lecture.
Understanding Head Position in the Get-up0:40
This lecture is an explanation of proper head position in the get-up.
Explaining the Speed of the Get-up0:55
This lecture is an explanation of the speed of the get-up and why going slowly is important.
Utilizing Partial Get-ups1:17
This video explains how to utilize partial get-ups for students who can't quite execute the entire exercise.

How to Perform and Teach the Kettlebell Clean2:23
This lecture teaches the kettlebell clean so you can use it to hone your form as well as have cues to give to students afterward.
Taming the Arc to Prevent Banging the Wrist1:24
One of the most common mistakes is banging the wrist in the kettlebell clean. This corrective fixes when banging the wrist is caused by not taming the arc and letting the bell get too far out in front. Practice the skill and then the drill after watching the lecture.
Cleaning Low to Prevent Banging the Bicep0:44
A common mistake is cleaning too high and banging the bicep. This mental cue will help prevent cleaning too high.
Correcting Bell Flipping and Banging the Wrist0:56
Another reason for wrist banging is the bell flipping over and banging the wrist. This drill and cue will help - especially when a student is switching from Olympic lifting to kettlebell training.
How to Fix Muscling Up the Clean1:14
When first learning the clean, it's common to muscle up the bell and not let the hips propel it and use the arms as a guide. Practice the skill and the drill after watching the lecture.
Proper Grip to Prevent Banging the Wrist1:03
Another reason for wrist banging is gripping the bell too hard in the clean. This video explains proper grip to avoid banging the wrist (as well as to help minimize calluses.)
How to Perform and Teach the Kettlebell Press1:22
This lecture teaches the kettlebell military so you can use it to hone your form as well as have cues to give to students afterward.
Packing the Lats in the Kettlebell Press0:33
Packing the lat is important in the military press. This drill helps learn to keep the lats packed. Please practice the drill and then the skill once watching the lecture.
Hyper Irradiation for a More Solid Press1:32
Pavel Tsatsouline says, "Muscles are social creatures. They contract harder when they contract together. This drill will help have a more solid press when learning the military press and then trying to moe up in weight.
The Water Bottle Trick for Setting a Personal Best1:17
This drill builds on the concept of hyper irradiation. This water bottle drill will really help the press go to the next weight (or two.) Practice the water bottle trick to (safely) attempt a heavier press.
Isometric Presses to Get Through Sticking Points1:56
This lecture shows a neurological drill to help get through sticking points. Practice the drill regularly to lay the ground work to eventually move up to a heavier weight.
How to Perform and Teach the Kettlebell Squat2:14
This lecture teaches the kettlebell squat so you can use it to hone your form as well as have cues to give to students afterward.
What to Do if the Hips Come up First0:47
This drill shows how to help pattern someone who lets the hips come up first in the squat. Again, always practice the drill and the skill after watching the lecture.
The Hip Flexor Stretch to Squat Deeper1:42
This lecture shows how to execute a stretch that will help get lower in the squat. Do a baseline test with the squat and then do the hip flexor stretch and see if it helped with the depth of the squat.
How Deep is Too Deep/Proper Elbow Position0:32
This lecture explains the proper elbow position in the goblet squat/
Correcting Back Rounding in the Bottom Position0:45
Especially for people who spend a lot of the day sitting, rounding of the back is a common problem. This drill shows how to get people out of flexion in the bottom position of the squat. Practice this drill with a partner to see how straight you can get their back using this tool.
Actively Pulling Into the Squat1:32
This lecture explains a partner drill that helps someone activate their hip flexors to pull into an squat. Practice this with a partner and do the baseline squat test, drill, then retest the squat.
What if Someone Can't Squat?1:01
Sometimes you will have students who say they "Can't squat." This test will show if they have either a mobility or a stability/neurological issue that is preventing them from squatting.
How to Perform and Teach the Kettlebell Snatch2:15
This lecture teaches two ways to explain the kettlebell snatch so you can use it to hone your form as well as have cues to give to students afterward.
Proper Breathing in the Snatch1:04
This video explains breathing in the kettebell snatch.
Taming the Arc to Keep From Banging the Wrist0:49
Just like in the clean, the kettlebell snatch may be an exercise where the wrist gets banged with the bell. This drill shows how to and the importance of taming the arc.
Avoiding Hesitation and Pressing Out on the Snatch0:55
Because the snatch is intimidating, many people are hesitant in the execution. This lecture has cues on how to teach your student to be aggressive.
Taming the Arc to Prevent Jerking the Shoulder0:55
Taming the arc is just as important on the down swing as on the up. This video shows how to make your path close to your body on the down/backswing.
Saving your Grip and Avoiding Callusses0:55
One of the reasons for calluses is too hard of a grip on the bell during ballistics. This video explains how to let the bell roll around and minimize the friction on the hands.

How to Put Together a Program3:01
This video is an explanation of how to put together a program for general physical preparedness for group classes or one on one sessions.
Single Bell Follow Along Training #18:50
This is a follow along single bell training you can use for yourself or your students (or both!)
Single Bell Follow Along Training #28:44
This is another follow along single bell training you can use for yourself or your students (or both!)
Single Bell Follow Along Training #37:54
This is another follow along single bell training you can use for yourself or your students (or both!)
Double Bell Follow Along Training #17:59
This is a follow along double bell training you can use for yourself or your students (or both!)
Double Bell Follow Along Training #27:03
This is another follow along double bell training you can use for yourself or your students (or both!)
Double Bell Follow Along Training #38:15
This is another follow along double bell training you can use for yourself or your students (or both!)
Conclusion1:01
This is a summary of the content and how you can get in touch with me for questions or programming.

Requirements

You will need a kettlebell, 2x4, hand towel, and jump stretch band to practice the drills in the course.

Description

This course, that counts for 0.9 NASM and 9 AFAA continuing education credits covers how to teach, perform and correct the most common mistakes in the 6 fundamental kettlebell exercises: the swing, Turkish Get-up, Clean, Squat, Press, and Snatch. It also includes a section on program design and 3 follow along single bell workouts and 3 folloow along double bell workshops.

You will need one kettlebell, a 2x4, a hand towel, and a band.

The course material itself is 2 hours long but each section is designed to be practiced at the end of each lecture making the full course take about 15 hours to complete.

Who this course is for:

This course is for kettlebell enthusiasts and lifters
This course is NOT for people who want to just "get a workout in" and not understand the mechanics behind the lifts

The Comprehensive Kettlebell Course

What you'll learn

Explore related topics

Course content

Section One: The Swing and the Turkish Get-Up15 lectures • 31min

Section 2: The Clean, Press, Squat, and Snatch24 lectures • 30min

Section 3: Program Design and Follow Along Workouts8 lectures • 53min

Requirements

Description

Who this course is for: