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Kettlebell Fundamentals - Absolute Beginner
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LESSON: Course Intro (7:04)
Course Ebook - PDF download
LESSON: Space, Clothing, Equipment (3:07)
LESSON: Holding the KB correctly (9:32)
LESSON: Shoulder packing - what does it mean? (8:38)
Course FAQs
Level 0 - Mobility
PDF - Level 0 Training Schedule
PRACTICE 0A - Upper Body Mobility (38 min) (38:44)
PRACTICE 0B - Squat Mobility (34 min) (34:46)
PRACTICE 0C - Hip Hinge & Get Up Mobility (45 min) (45:19)
PRACTICE 0D - Full Body Mobility (30 min) (29:20)
Cat Cow (1:16)
Quadruped Thread the Needle Thoracic Rotations (0:48)
Glute Bridge (3:11)
Elbow to Foot Lunge (World's Greatest Stretch) (4:40)
Internal / External Hip Rotations and Shin Box (2:13)
Knee Stance Flow (3:14)
Ground to Standing (3:00)
DeadBug (7:53)
Dowel Dislocates (2:17)
Dowel Good Morning (1:10)
Kettlebell Halo (0:54)
Prying Goblet Squat (3:18)
Passive to Active Prying Goblet Squat (1:53)
Arm Bar Progression (7:35)
Level 1 - Hinge + Basic Grinds
PDF - Level 1 Training Schedule
PRACTICE 1A - Hinge, Floor Press, Squat, Row (34:45)
PRACTICE 1B - Hinge, BU Press, SS, Pullover (40:20)
PRACTICE 1C - Complex (30:03)
LESSON: Upper Body Pulling - Row and Pullover (5:27)
Air Squat (4:59)
Row (4:50)
Single Leg Glute Bridge (1:08)
RKC Plank (1:18)
Floor Press (5:14)
Single-Leg Dowel Good Morning (2:02)
Side Plank (1:17)
Bottoms-Up Hold / Press (1:11)
Split Squat (8:25)
Pullover (2:12)
Good Morning (4:48)
Slingshot to High 5 (aka Back Pass to High 5) (3:33)
Pull-up & Assisted Pull-up (5:11)
Inverted Ring Row (5:03)
Level 2 - Deadlift & Overhead Press
PDF - Level 2 Training Schedule
Practice 2A - Deadlift, TS Press, Squat, Row (42:58)
Practice 2B - OA Deadlift (47:21)
Practice 2C - Complex (29:52)
LESSON: Using Lats in Deadlift (5:35)
Limited ROM Deadlift (2:07)
One Arm Limited ROM Deadlift (2:07)
Deadlift (2:27)
Rack Position Drill (1:17)
Tall Sit Press (3:21)
Tall Kneeling Military Press (7:47)
Reverse Lunge (3:31)
Racked Squat (4:07)
Level 3 - Basic Power Lifts
PDF - Level 3 Training Schedule
Practice 3A - Dead Clean, Military Press (47:41)
Practice 3B - Circuit (45:04)
Practice 3C - Complex (32:25)
LESSON: Re-Grip in Kettlebell Clean (13:26)
LESSON: Dead Clean Slow Start then Accelerate (5:19)
LESSON: Stop banging your forearms (16:11)
Military Press (1:27)
Push Press (1:27)
Dead Clean (2:16)
Staggered Stance Squat (6:13)
Level 4 - Complex Power Lifts
PDF - Level 4 Training Schedule
Practice 4A - Dead Snatch (46:41)
Practice 4B - Thruster (43:01)
Practice 4C - Complex (34:05)
LESSON: Thruster Technique (38:18)
Dead Half Snatch (1:58)
Dead Snatch (2:48)
Thruster (1:47)
Row Dropset (1:51)
What's Next?
Technique Feedback
Next Steps
Mobility and Stretches
Archer Arms Stretch (1:22)
Couch Stretch (0:56)
Prone Quad Stretch (0:59)
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Practice 4B - Thruster
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