The Comprehensive Kettlebell Course
5.0 (3 ratings)
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The Comprehensive Kettlebell Course

To make you a better kettlebell lifter and instructor
5.0 (3 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
28 students enrolled
Created by Delaine Ross
Last updated 8/2016
English
Price: $150
30-Day Money-Back Guarantee
Includes:
  • 2 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I 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
View Curriculum
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 is the target audience?
  • 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
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Curriculum For This Course
47 Lectures
01:53:25
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Section One: The Swing and the Turkish Get-Up
15 Lectures 30:48

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

Preview 06:38

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.

Preview 01:35

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 Rounding of the Shoulders in a Kettlebell Swing
01:54

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 Pulling With the Arms
01:37

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 Leaning Back
01:52

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 Being Explosive
01:08

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 Not Loading the Hips
01:16

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 Losing Tension
01:56

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 Fix Not Rooting in the Ground
01:23

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.

Preview 05:39

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.

Preview 02:14

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.

How to Fix Jackknifing in the Get-up
00:44

This lecture is an explanation of proper head position in the get-up.

Understanding Head Position in the Get-up
00:40

This lecture is an explanation of the speed of the get-up and why going slowly is important.

Explaining the Speed of the Get-up
00:55

This video explains how to utilize partial get-ups for students who can't quite execute the entire exercise.

Utilizing Partial Get-ups
01:17
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Section 2: The Clean, Press, Squat, and Snatch
24 Lectures 29:50

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.

Preview 02:23

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.

Taming the Arc to Prevent Banging the Wrist
01:24

A common mistake is cleaning too high and banging the bicep. This mental cue will help prevent cleaning too high.

Cleaning Low to Prevent Banging the Bicep
00:44

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.

Correcting Bell Flipping and Banging the Wrist
00:56

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.

How to Fix Muscling Up the Clean
01:14

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.)

Proper Grip to Prevent Banging the Wrist
01:03

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.

How to Perform and Teach the Kettlebell Press
01:22

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.

Packing the Lats in the Kettlebell Press
00:33

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. 

Hyper Irradiation for a More Solid Press
01:32

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.

The Water Bottle Trick for Setting a Personal Best
01:17

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.

Isometric Presses to Get Through Sticking Points
01:56

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.

How to Perform and Teach the Kettlebell Squat
02:14

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.

What to Do if the Hips Come up First
00:47

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.

The Hip Flexor Stretch to Squat Deeper
01:42

This lecture explains the proper elbow position in the goblet squat/

How Deep is Too Deep/Proper Elbow Position
00:32

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.

Correcting Back Rounding in the Bottom Position
00:45

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.

Actively Pulling Into the Squat
01:32

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.

What if Someone Can't Squat?
01:01

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.

How to Perform and Teach the Kettlebell Snatch
02:15

This video explains breathing in the kettebell snatch.

Proper Breathing in the Snatch
01:04

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. 

Taming the Arc to Keep From Banging the Wrist
00:49

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.

Avoiding Hesitation and Pressing Out on the Snatch
00:55

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.

Taming the Arc to Prevent Jerking the Shoulder
00:55

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.

Saving your Grip and Avoiding Callusses
00:55
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Section 3: Program Design and Follow Along Workouts
8 Lectures 52:47

This video is an explanation of how to put together a program for general physical preparedness for group classes or one on one sessions.

Preview 03:01

This is a follow along single bell training you can use for yourself or your students (or both!)

Preview 08:50

This is another follow along single bell training you can use for yourself or your students (or both!)

Single Bell Follow Along Training #2
08:44

This is another follow along single bell training you can use for yourself or your students (or both!)

Single Bell Follow Along Training #3
07:54

This is a follow along double bell training you can use for yourself or your students (or both!)

Double Bell Follow Along Training #1
07:59

This is another follow along double bell training you can use for yourself or your students (or both!)

Double Bell Follow Along Training #2
07:03

This is another follow along double bell training you can use for yourself or your students (or both!)

Double Bell Follow Along Training #3
08:15

This is a summary of the content and how you can get in touch with me for questions or programming.

Conclusion
01:01
About the Instructor
Delaine Ross
4.7 Average rating
9 Reviews
62 Students
3 Courses
The Coach's Coach

Delaine was an early adopter of the new wave of kettlebell training getting her Russian Kettlebell Certification in 2006. Soon after, she began working at Iron Core La Jolla - the first kettlebell only studio. Summer 2007 was Delaine's first season as a Fitness Competitor and she placed 4th overall in the Fitness America - Southern California show. In 2008, she competed at Fitness Universe and in 2009 came in second in the Southeast's Fitness America- Dixie competition. Delaine got her Level 2 Kettlebell certification in June 2008 and in March 2010 was promoted to Team Leader by Chief Instructor (and the man credited with bringing kettlebells back to America) Pavel Tsatsouline. When Pavel created his own certification Strong First, she accepted a Senior Instructor position. In 2007, Delaine opened Condition Kettlebell Gym in Atlanta, GA and after successfully running it for 8 years refocused her attention to coaching trainers how to properly execute and teach kettlebells to their own students ensuring their safety while receiving the maximum benefits from their training sessions.