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#1 — The Kettlebell Swing
Variations:
One-arm swing
Two-arm swing
Overspeed swing
Swing & release
Swing & catch
This is the foundation exercise for all kettlebell drills. It’s both strength and cardio at the same time. It works almost every muscle in the body: legs, hips, back, shoulders, and abs. And it’s famous for solving low back pain issues. Based on its safety and effectiveness, the swing is better than 99% of all strength and conditioning exercises for 99% of all people. This session will prove that claim.
- Why the Swing is the cornerstone of athletic conditioning
- Why I don’t do aerobics — basics of heart healthy exercise
- How I cured my back pain with kettlebell swings
- How to develop power through compensatory acceleration and overspeed eccentrics
- How to train hip extension for back and knee health and athletic performance
- How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
- How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
- How to increase power with the biomechanical breathing match
- A safe, effective modality for developing different types of endurance
- Explosive training techniques for more effective fat-loss
- The concept of rooting and two key drills for developing it
- Quality vs. Quantity
- Russian relaxation exercises to enhance the acquisition of skillful movement, increase power and endurance
- Kettlebell safety 101: ten key items
John ‘Roper’ Saxon, Bruce Lee’s co-star in Enter the Dragon, mentioned in an issue of Hard Style that Bruce Lee showed him the kettlebell swing the day they met.
I dare you to find a single exercise, kettlebell or otherwise, that delivers more benefits than the kettlebell swing!A few good tips in these video clips will give you a taste.
— Pavel Tsatsouline, Enter the Kettlebell
#2 — The Turkish Get-Up
Variations:
Naked Get-Up
Half Get-Up
Arm Bar Stretch
Excellent video explanation, watch this.
Famous for curing ‘trashed shoulders,’ this 200 year old drill not only develops mobility and stability of the shoulders as it strengthens the entire body, but is teaches the body to move as a single ‘linked’ unit, a key to athleticism in sport or daily life.
- The two hundred year history of the get-up
- The get-up as an assessment tool
- The strength and health benefits of the get-up
- How to injury-proof your body
- How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
- How to rehab shoulder and rotator cuff problems
- The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
- The concepts of leakage and linkage—and their importance for effective kettlebell lifting
- Core training and kettlebells
- Flexibility vs. mobility
- Training vs. Working Out
“My job is exercise, injury prevention, and performance enhancement, says Jon Torine, Head Strength Coach, Indianapolis Colts Football. "I start with the TGU (Turkish Get-Up). I finish with the TGU. I check progress with the TGU . . .
-- recorded in ‘Kettlebells From the Ground Up’ by Dr. Mark Cheng.
#3 Front Squat
Variations:
Goblet Squat
Front Squat
The Front Squat is an excellent strength developer for both the legs and abs. Provides vital mobility to the hips -- your source of athletic power.
- How to squat safely and effectively
- How to apply key lifting principles to your squats: (1) use your strength, (2) create space, (3) and spread the load
- How to squat to avoid knee pain
- Strength stretching for the hips
- How to overcome gluteal amnesia
- How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
- How to modify the squat stance if you have back problems
- An alternative squat exercise if you are overweight
#4 The Clean
#5 Military Press
Variations:
Bottoms-Up Clean
Dead Clean
Push Press
- How the overhead press is a whole body strengthener, instead of just the shoulders, when properly performed
- How to handle the kettlebell without banging up your forearms
- How to avoid shoulder pain from improper lifting technique
- How to apply tension techniques to immediately increase your strength
- How power breathing techniques can make you stronger
- How to eliminate strength leakages from your body
- Low Reps vs. High Reps in strength training
#6 Snatch -- the Czar of Kettlebell Drills
Variation:
High Pull
With no match for strength endurance, the Kettlebell Snatch is the exercise that is tested instead of push-ups in the Russian armed forces. It is quickly catching on in elite US units. The snatch forges iron backs, hips, develops outstanding cardio endurance, and has tremendous carryover to running, jumping, fighting, etc.
Mandatory Side Dishes
Each session includes a dynamic joint mobility warm-up and cool down.
Technique instruction includes as much ‘why’ as ‘how’ so that you understand the strength / movement training principles underlying what you are doing.
Also, I won’t let you leave without clarifying how you can integrate what you’ve learned into your at-home training program to achieve your personal fitness goals.
I have handouts with highlights, cues and reminders important for your performance that you can refer to at home.
Underlying Philosophy and Principles -- the RKC System
You'll be learning the RKC principles of kettlebell training. Click over to this article that condenses all the RKC principles in one place, written by a real pro.
More Bang for your Buck
Yes, the 80/20 rule applies here. Regardless of the countless things you can do with a kettlebell, you'll get the most bang for your buck if you spend most of your time on the basics. Easy to get started with, not so easy to master.
If you are starting from scratch, you'll get started safely and properly.
If you've got some experience with kettlebells, you can 'tune up' your technique and take your practice to the next step. The wise know that mastering the basics is the secret of success. And there's always another step to take.
The only equipment and supplies you may want to buy.
Related Articles:
Learning by Feel -- the Best Way to Learn
How Well Is Your Instructor Trained?
What is the RKC Hardstyle?
