correspondence course - Australian Institute of Kettlebells

Transcription

LEVEL 1
KETTLEBELL BASICS: FUNDAMENTALS OF KETTLEBELL TRAINING
CORRESPONDENCE COURSE
TRAINING MANUAL
Disclaimer
We recommend that you seek medical advice prior to commencing the kettlebell exercise program, in particular, if you are unsure as to whether you are physically fit and able to carry
out strenuous exercise.
Please ensure that you have disclosed any physical limitations, disabilities, ailments or impairments which may affect your ability to participate in the kettlebell workshops in the
questionnaire form provided to you by Australian Institute of Kettlebells at the time of agreeing to participate in the kettlebell workshop program.
Australian Institute of Kettlebells shall not be liable for any personal injury, death or illness caused during its workshops except where such personal injury, death or illness is as a result
of the gross negligence on the part of Australian Institute of Kettlebells.
Further, Australian Institute of Kettlebells shall not be liable for any theft or damage to any property of a workshop participant except where such theft or damage to property is as a result
of the gross negligence on the part of Australian Institute of Kettlebells.
Australian Institute of Kettlebells Pty ltd Workshop Manual 2009
All rights reserved
© Copyright 2009 by Australian Institute of Kettlebells Pty ltd
This document has been prepared for use by the kettlebell workshop participant only. All concepts, photographs and information contained within the document remain the property of
Australian Institute of Kettlebells Pty Limited.
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© Australian Institute of Kettlebells Pty Limited 2010
TRAINING MANUAL
TABLE OF CONTENTS
INTRODUCTION AND BACKGROUND
PRESENTER’S PROFILES................................................................................................................................................... 4
ABOUT AUSTRALIAN INSTITUTE OF KETTLEBELLS ........................................................................................................... 5
CLIENT TESTIMONIALS ..................................................................................................................................................... 6
BENEFITS OF KETTLEBELL TRAINING ................................................................................................................................ 7
MYTHS ABOUT KETTLEBELL TRAINING.............................................................................................................................. 8
HISTORY AND EVOLUTION OF KETTLEBELLS .................................................................................................................... 9
KETTLEBELLS AND SCIENCE .......................................................................................................................................... 10
COURSE OVERVIEW ....................................................................................................................................................... 11
THEORY COMPONENT
KETTLEBELL PRINCIPLES................................................................................................................................................ 12
SAFETY PRINCIPLES ....................................................................................................................................................... 14
SAFETY GUIDELINES ...................................................................................................................................................... 15
EXECUTION PLAN
SESSION 1
KETTLEBELL SWING ...................................................................................................................................................... 16
ROW .............................................................................................................................................................................. 19
CLEAN & PRESS ............................................................................................................................................................ 21
SESSION 2
SNATCH ......................................................................................................................................................................... 25
RACK SQUAT ................................................................................................................................................................. 28
WALKING LUNGE ........................................................................................................................................................... 30
SESSION 3
LYING CHEST PRESS ...................................................................................................................................................... 33
TURKISH GET-UP ........................................................................................................................................................... 36
SESSION 4
WINDMILL ..................................................................................................................................................................... 40
SINGLE LEG DEADLIFT ................................................................................................................................................... 43
AROUND THE WORLD .................................................................................................................................................... 45
SESSION 5
FIGURE OF 8 .................................................................................................................................................................. 47
HALO ............................................................................................................................................................................. 49
RENEGADE ROW ............................................................................................................................................................ 52
PUSH-UP TO DEADLIFT .................................................................................................................................................. 55
PROGRAM DESIGN ............................................................................................................... 58
APPENDIX
PRE EXERCISE SCREENING ............................................................................................................................................ 66
MOVEMENT SCREENING ................................................................................................................................................ 70
REFERENCE LIST ........................................................................................................................................................... 71
SUGGESTED READINGS ................................................................................................................................................. 72
WARMING UP THE BODY ................................................................................................................................................ 73
PROGRAMS ................................................................................................................................................................... 75
TABLES FOR PROGRAMMING ......................................................................................................................................... 78
EXAM DESCRIPTION ....................................................................................................................................................... 79
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TRAINING MANUAL
PRESENTER’S PROFILES
DAN HENDERSON
Qualifications:
BA in Sport and Exercise Mgt, Honours in Human Movement, Cert 3 and 4 in Fitness Instruction, Level 2 IKSA (International Kettlebell and
Strength Association) Instructor, Strength and Conditioning Coach (Level 1), CHEK HLC Level 1, REHAB Essentials Trainer, and Thump
Level 1 Advanced Boxing Instructor.
Biography:
Dan Henderson is director and general manager of Australian Institute of Kettlebells. As an exercise specialist, he has coached many
clients to success in their health and fitness goals. As a teacher, Dan has taught hundreds of trainers across Australia. Dan manages
and mentors many young health professionals and trains them in physiology, movement analysis and program design. He has a clear and
simple presentation style that delivers practical information that is easy to understand and implement.
Contact no: 0408 352 392
Email: dan@kettlebellinstitute.com.au
TAREK CHOUJA
Qualifications:
Diploma of Fitness; Certificate 3 and 4 in Fitness Instruction; Level 2 IKSA (International Kettlebell and Strength Association); Australian
Weightlifting Federation coach level 1; Strength and Conditioning Coach level 1; REHAB Essentials Trainer, Cert IV in Training and
assessment.
Biography:
Tarek Chouja is the director and operations manager of Australian Institute of Kettlebells. For the last 10 years, Tarek has worked in the
health and fitness industry, helping clients and sporting teams to achieve success in their health and fitness.
Tarek has vast experience in teaching kettlebells to the public via workshops throughout Australia. This has enhanced Tarek’s ability to
instruct on a large and diverse scale in a specialised area
Tarek has come to embrace the kettlebell for its versatility when it comes to all round physical benefits. For Tarek, kettlebell training is not
just another training method but an art form that requires practice, patience and an iron will.
Contact no: 0410 463 170
Email: tarek@kettlebellinstitute.com.au
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TRAINING MANUAL
ABOUT THE AUSTRALIAN INSTITUTE OF KETTLEBELLS
Australian Institute of Kettlebells provide the highest level of kettlebell instruction to health and exercise professionals. To facilitate this,
we run workshops which provide the necessary base in which to train safely and proficiently with kettlebells.
OUR MISSION
At Australian Institute of Kettlebells, we aim to provide a high standard of kettlebell training to the fitness community. It is our aim that the
art and science of kettlebell training will be recognised as a fun, challenging and ultimately rewarding experience. Our philosophy is that
perfect practice makes perfect. We achieve this through comprehensive service delivery and elite instruction.
OUR VISION
At Australian Institute of Kettlebells, we foresee kettlebells as an integral fitness tool in the quest for a stronger, fitter and healthier
nation.
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TRAINING MANUAL
CLIENT TESTIMONIALS
“The Health & Fitness Team at Mt Annan Leisure Centre YMCA were highly impressed with the half day workshop presented. The team
found Daniel and Tarek’s training beneficial, as Kettle Bell training has complimented traditional aerobic and weighted programming.
The instructors were clearly professionals in their industry offering a great practical approach to ensuring education on safety and technique
were prioritised.
Management would definitely recommend other clubs to attend “Australian Institute of Kettlebell” training if they have or are looking
to purchase Kettle Bells. If you are looking for a professional, well structured, affordable and educational kettle bell course – this is the
one”!
JOEL ANDERSON
H & F COORDINATOR
MT ANNAN LEISURE CENTRE YMCA
“Before I attended the workshop, I had no idea how to use a kettlebell. I had heard a lot about kettlebells and their benefits from other
trainers at my gym, but it was not until I used one and trained with them, could I truly comprehend the benefits of kettlebell training.
At the workshop I learnt how to hold a kettlebell properly, the correct stance when using a kettlebell, safety precautions and specific
exercise for specific muscle groups. I also learnt countless combinations which I can use for my own personal training and for training
my clients.
The most enjoyable part of the course was circuit training. Although it was painful (and I was in pain for several days after the training),
circuit training allowed us to reinforce what we had been taught, and put it into practice, while being corrected by our trainers. I would
definitely recommend this course to all personal trainers and to anyone who wants to get fitter and stronger”!
LEE MAK – PERSONAL TRAINER
“The Australian Institute of Kettlebells workshop provides excellent training in a comprehensive range of kettlebell exercises. The professional
coaching and hands-on learning methods make for a high quality experience for any trainer looking to improve their knowledge in the
area of kettlebells”
LUKE STARR
HEALTH & FITNESS COORDINATOR, COOK & PHILLIP
AQUATIC & FITNESS CENTRE
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TRAINING MANUAL
BENEFITS OF KETTLEBELL TRAINING
Kettlebell training is a science as much as it is an art form that takes patience and fine tuning to fully appreciate the many fitness
benefits it provides. This unique way of training is truly revolutionary particularly in light of what the kettlebell offers which no other fitness
tool/method provides to the same extent. The functionality of the kettlebell means that it is important for day to day activities in our
everyday life, such as squatting or lunging to pick up a bag; bending and twisting to pick up a child. It is also beneficial to sport specific
conditioning.
Some general benefits include:
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Whole body work out in a short space of time
Generates fat loss fast
Develops strength and flexibility simultaneously
Generate functional strength results
Develops the neuromuscular system via coordinated sequences
A variation and a change up to traditional ways of training
Cuts out the boredom of routine with a great number of exercise variations
Adaptable to sport-specific patterns/movements
Development of a well conditioned core unit
Creates total body symmetry
Multi-joint and compound movement based
A great portable fitness tool for indoors and outdoors
Perfect to integrate into circuits and complimentary to other methods of training
WHY THE KETTLEBELL?
The unique design of the kettlebell results in a varied, exciting and compound work-out that incorporates cardio, flexibility and strength
simultaneously. This is achieved because the weight of the bell is ‘off centre’ from the handle. This means the kettlebell can be swung and
flipped via momentum to perform the many high tempo exercises that make it such a dynamic, versatile and functional fitness tool.
Apart from the functional nature of the kettlebell, it is also recognised as versatile because you can perform traditional based exercises
such as those performed with a barbell and dumbbell.
Kettlebell exercises can be classified as the following:
• Traditional based exercises which you commonly perform with dumbbells or barbells
• Dynamic based drills which are highly challenging, demanding but fun to perform
• Essential (or non-traditional exercises) kettlebell exercises which are covered in this course
There is no such thing as boredom when it comes to using the kettlebell because of the enormous number of exercises which can be
performed with a single kettlebell. Add an extra kettlebell and the intensity and possibilities grow further.
DIAGRAM OF THE KETTLEBELL
Handle
Horn
Bulb
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TRAINING MANUAL
MYTHS ABOUT KETTLEBELL TRAINING
1. IS THE KETTLEBELL A SAFE TRAINING TOOL?
• Due to the dynamic nature of the kettlebell, it is perceived at first glance as a dangerous form of training. But anyone with an open
and reasonable mind would realize that any form of fitness training can pose a risk if taught and performed in an unsafe manner. The
kettlebell requires the training aspirant to learn how to utilise the kettlebell in a safe and proficient way by a qualified instructor. This
is no more or less the case with other forms of training.
• It is not due to the dynamic nature of the kettlebell that it is potentially unsafe. Rather, it is the risks posed by so called kettlebell
“instructors”; people picking a kettlebell up and attempting to use it with no prior training experience that the kettlebell can potentially
become an unsafe training tool
• At Australian Institute of Kettlebells, we teach people the value of training with kettlebells in a safe and proficient manner. Safety principles
are of paramount importance and are a prerequisite for workshop participants who wish to join our regular circuit classes.
2. ‘KETTLEBELL TRAINING IS BAD FOR THE BACK’!
• Kettlebell training is all about training functionally. ‘Some of the exercises in kettlebell training appear to be “bad” for the back’ so
the observer says at first sight. Every kettlebell exercise has a sound execution component to it and the principles behind utilising the
kettlebell have a firm scientific basis. By targeting the posterior chain (hamstrings, glutes and lower back muscles), certain kettlebell
exercises such as the swing, enhances the core stability of the individual. Once again, if a swing for example is taught without the
proper technique e.g. not getting the client to activate the glutes, no hip snap, the back is then jeopardised. No rocket science here
just basic principles of biomechanics at play.
• Kettlebell exercises are functional and practical in nature because the individual is taught and so comes to understand by a good
instructor that muscle groups do not work in isolation but synergistically. What functionality is there in a bicep curl or a seated chest
press? Not much at all! Movement based exercises are what most people seek and need in day to day life. This is where the kettlebell
debunks such misconceptions and enlightens those who are misunderstood by years of gym based training consisting mainly of
machine weights and so working muscles in isolation.
3. ‘KETTLEBELL EXERCISES ARE OUT OF MY LEAGUE’
The answer to such a statement is a categorical No! What is true however, is some kettlebell exercises such as the Turkish Get-up, involve
levels of coordination in far more depth than say a bicep curl or a seated chest press. By utilizing coordination, agility and whole body
movements, kettlebell training targets the nervous system in ways that other forms of training do not. This is to say that more muscle
fibres are recruited faster and more effectively when called into action. Equally important is the coordinated effort of other muscle groups
working synergistically to perform a particular movement in the most effective and efficient manner. For example, it is quite a revelation
to those who do not realize that to perform a squat properly the following muscle groups are called into action: Glutes (butt muscles),
quadriceps group and the stabilising muscles of the core.
When it comes to the kettlebell, there is no other fitness tool that matches the degree of versatility it offers. You can go from standard low
intensity exercises and workouts to dynamic “hard core” training. In other words, the kettlebell is as flexible as you allow it to be. There is
no right way of training other than the right way of performing each exercise.
4. ‘KETTLEBELL TRAINING IS ONLY FOR MEN’
The masculine image which the kettlebell displays is a deception in the eyes of the female observer. The startling aspect of kettlebell
training is that it is not designed as a fitness tool that will make you big. That is to say, kettlebells are a functional form of resistance
training. More specifically, the focus is on the development of the nervous system as mentioned in the previous point. Structural resistance
training such as with dumbbells and barbells, are aimed - at least from an unqualified universalistic gym approach – at what is called
hypertrophy or the enlargement of muscles. This is purely a matter of aesthetics and not necessarily strength. The dumbbell and barbell
have their purpose which has appeal to many strength enthusiasts. But the beauty of kettlebell training and the associated exercises –
and to emphasis the point again – is the functional nature of it. Therefore it is women friendly because let’s face it, how many women
want to get big!?
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TRAINING MANUAL
HISTORY AND EVOLUTION OF KETTLEBELLS
The inception of the kettlebell began in Russia some 300 years ago and is to this day steeped in the art of kettlebell training. In the olden
days, a Russian strongman was referred to as a girevik or ‘kettlebell man’. In 1948 Russians commenced kettlebell sport (Girevoy sport)
which pitched a man and a time clock against the maximal repetitions obtained in 3 types of lifts; the snatch (weight swung with one
arm straight above head), the clean & jerk (2 bells swung to chest once , and then put overhead as many times as possible) and the one
armed push press.
But far from being an exclusive way of training, kettlebells were popularised in the West thanks to the efforts of Pavel Tsatsouline .
In 2001, Dragon Door spawned a new craze of kettlebells on American soil. Pavel’s instructor course, called ‘The Russian Kettlebell
Challenge (RKC), became a means for the public to learn the art of kettlebell training.
In Australia, kettlebells are becoming increasingly popular and in demand. Today, the kettlebell is becoming more and more an integral
component to the health and fitness community. Although it is still at a level of ‘curiosity and intrigue’, the public are catching onto the
wonderful benefits of kettlebell training.
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TRAINING MANUAL
KETTLEBELLS AND SCIENCE
Research conducted on kettlebells and its training effect; to a large extent was non-existent in the Western world in the 20th Century.
Most studies, as you would imagine have stemmed from Russia mainly because it was instituted into sporting circles and the mainstream
in that region of the world.
However, due to the kettlebell craze that has emerged in America thanks to the efforts of John Du Cane in identifying the kettlebell legend
Pavel Tsatsouline where he was plucked from obscurity and placed as the face of Dragon Door in the United States; Kettlebells have
caught the attention of Academia in the United States.
Some interesting studies which have emerged from Russia:
(From ‘Enter the Kettlebell’: strength secret of the Soviet Supermen, p XVI)
• In 1983, The Russian scientist Voropayev observed two groups of college students over a period of a few years. To determine their
performance, he used on the control group a standard army physical test which consisted of: pull-ups; a standard box jump; 100
metre sprint, and a 1km run. The experiment group just used kettlebells and showed better scores overall.
• In 1986, Vinogradov and Lukyanov concluded that there was a similarity in physiological gains found in a kettlebell lifting competition
compared with a combination of dissimilar tests:
- Strength test measured with 3 power lifts and grip strength
- Strength endurance measured with pull-ups and parallel bar dips
- General endurance determined by a 1km run
- Work capacity and balance using a variety of tests
Recent studies which have emerged from the Western world in the 21st Century include:
• A recent study by Farrar, Mayhew & Koch titled ‘Oxygen Cost of Kettlebell Swings’, 2010, focused on the heart rate response and
oxygen cost of performing a two arm kettlebell swing for 12 minutes. The control group was 10 college students in their early 20’s.
Nine out of the ten had no previous experience with kettlebells.
After performing as many swings as possible in 12 minutes, the subjects achieved an average Heart rate max at 87% and a 65%
average for Vo2 Max. The study then went on to conclude that the drill provided a metabolic challenge for sufficient intensity to
increase Vo2 Max. When compared with traditional circuit weight training, the 12 minute kettlebell swing proved a greater challenge
to the cardio- respiratory system.
• Another recent study (Procari at el, 2010), measured a group of 10 subjects (8 male and 2 female) with the purpose to evaluate
the energy expenditure (heart rate max and Vo2 max) of a typical kettlebell workout, in this case: 20 minutes of snatches with a 15
second bout of activity followed by 15 seconds rest. Initially, subjects performed a typical Vo2 max test on the treadmill and results
were compared with the 20 minute kettlebell challenge.
The conclusion of the study stated that:
A typical kettlebell workout is very intense based upon HR, VO2, and RPE criteria and should positively impact cardio-respiratory
endurance. Additionally, based upon the caloric expenditure data, performing consistent kettlebell workouts should result in positive
changes in body composition.
• Kettlebell training is good for adolescents
Another study, (Parkinson, T, 2006) looked at the correlation of enjoyment and physical benefits of strength training for adolescents/
youth. The choices of activities were a traditional method in Dumbells and a non-traditional method using kettlebells. In both cases,
these methods positively impacted participant’s view on being physically active and interest in participating in future based community
programs
The study concluded that kettlebell training as an addition and a variation to current modes of training was well received by the
participant’s at the level of added enjoyment and physical efficacy
• A study done by St. Cloud State University concluded that: kettlebell training could be used as a viable form of cross training to
maintain health and improve overall fitness
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TRAINING MANUAL
COURSE OVERVIEW
COURSE DESCRIPTION
The structure of the workshop is designed so that participants will learn the fundamental components of kettlebell training. The importance
of breathing, tension/relaxation and biomechanical considerations involved in executing a kettlebell exercise will be learnt in a fun,
challenging and safe environment.
The practical knowledge gained in this fundamentals course will qualify participants in the ongoing maintenance, development and skill
acquisition required to successfully teach the basics of kettlebell training to clientele.
AIMS:
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Participants will be able to demonstrate an understanding of the proper safety guidelines to be observed while using the kettlebell
Participants will learn to apply basic biomechanical, neurological and physiological principles of kettlebell training
Participants will learn to execute key kettlebell exercises safely and proficiently
Participants will acquire the necessary knowledge to safely and proficiently instruct their own clientele in kettlebell training.
LEARNING OBJECTIVES:
• Participants will be able to perform a proper safety check of an exercise area and identify if there are any risks present. Participants
will understand how to minimise these risks.
• Participants will understand how to maintain kettlebells so they remain safe to use at all times.
• Participants will be able to clearly identify and communicate the key safety cues with each of the 16 exercises.
• Participants will be versed in explaining and demonstrating the 3 key safety principles of kettlebell training. These are the safety
position, lifting of the kettlebell and the overhead lockout position.
• Participants will be able to demonstrate and explain the importance of the preparatory exercises learnt throughout the course.
• Participants will be able to teach the exercises following the sequenced steps learnt in the course. They will understand the importance
of progression and teaching in stages when instructing their clients.
• Participants will be able to program a kettlebell session for people at different fitness levels
• Participants will understand the science behind the kettlebell principles. They will be able to explain and communicate these principles
clearly and cohesively when instructing their clients.
• Participants will know the differences between ballistics and grinds. They will know how to create programs with clients that have
different goals.
• Participants will know the importance of a dynamic warm-up and cool down. They will be able demonstrate warm-up and cool down
exercises and stretches.
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TRAINING MANUAL
KETTLEBELL PRINCIPLES
HIGH TENSION PRINCIPLES:
1. Matching your breathing to your movement patterns
Without a proper breathing rhythm during a kettlebell workout, your whole technique from sequencing to efficiency of movement will be
diminished. In other words, you are likely to fail quicker than you would have liked.
There are two types of breathing advocated when performing kettlebell lifts:
Biomechanical Breathing
This method is employed during heavy lifting such as when performing Grinds based movements. It is the safest method, at least in
the initial phases of learning kettlebell training. Therefore, we will be advocating this method throughout the course. This equates to the
following:
• You breathe out (expiration) during the exertion phase of the movement or when you are producing force (force production) that
requires effort.
• You breathe in (inspiration) during the relaxed phase of the movement or when you are reducing the force (force reduction) of the
movement.
Anatomical Breathing:
A Specific method often employed when performing ballistics based exercises. This is often associated with lighter lifting loads. Therefore
not advised when performing Grind based lifts. This equates to the following:
• You breath in during the exertion phase (concentric loading)
• You breath out during the relaxed phase (eccentric loading)
2. Neutral Spine
To avoid back injury when lifting, it is important to maintain a neutral spine. Due to the compressive force on our back when we are
standing it is essential to lift in the following manner:
• Ensure there is a moderate arch in the back as you squat to pick up the kettlebell
• As you lift the kettlebell off the ground, keep the weight distributed evenly in your feet (avoid coming onto the balls of your feet as you
will lose balance)
3. Intra-abdominal Pressure
Equally important to biomechanical breathing and neutral spine is intra-abdominal pressure. This is formed when the diaphragm and the
deep muscles of the torso contract generating pressure within the abdominal cavity (NSCA, Baechle & Earl). This “ball of fluid” that is
created as a result, protects the lower back in particular by reducing the amount of force compressing on the spine when lifting. So, when
you go to pick up the kettlebell, set yourself in neutral spine position, breath in (this will create intra-abdominal pressure) then breath out
as you reach the end of the movement.
4. Irradiation (Sherrington’s Laws)
Due to the whole body work-out which kettlebells provide, muscles must work in order to stabilise and support the body. In other words,
several muscle groups are working synergistically to maneuver the kettlebell. This is a major advantage of free weight training over
machine based training. Machines isolate muscle groups whereas free weight training such as with kettlebells, facilitates for natural
movement patterns we require in day to day life.
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TRAINING MANUAL
A strategy adopted in kettlebell lifting, especially with grinds, is irradiation. This is to say that neural impulses, which initiate the contraction
of muscles, are further employed by the action of tensing surrounding muscles to amplify the lifting potential of the kettlebell maneuver.
Think of a house that is partially lit as opposed to a fully lit one. Similarly, the tension created via irradiation ensures that the whole body
is working to ensure the kettlebell exercise is completed successfully. But just as you must switch on all the other lights in the house, so
it is a matter of switching on or activating the many muscles involved in performing kettlebell maneuvers by means of irradiation.
5. Successive Induction (Sherrington’s Laws)
According to this law, a contraction of an antagonist muscle makes its subsequent agonist contraction stronger. For example, when
performing a squat, instead of just sinking back into it, actively pull yourself down using the hip flexors. This will make the following glute
contraction stronger and offer superior joint stabilization due to the co-contraction of muscles on either side of the joint
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TRAINING MANUAL
SAFETY PRINCIPLES:
1. Safety Position (refer to lying chest press)
During exercises where you are required to lie on your back with the kettlebell in a lock-out position overhead, you must first observe the
following:
• Have kettlebell placed by the shoulder of the lifting arm
• Grip the kettlebell underneath the handle with the lifting arm
• With the other hand, grip the horn and heave the kettlebell so that it tucks in close to the chest. Elbow should also be tucked close
to rib cage
• Ensure that the wrist is straight and ready for lock-out position
2. Lifting the Kettlebell
• Execute a pick up of the kettlebell with a neutral spine (as explained in kettlebell principles)
• Remember to breath in as you grip the kettlebell and breath out as you complete the pick up
3. Overhead Lockout Position
As you will soon come across, a number of kettlebell exercises require the lockout position. The important aspects to remember are:
• Maintaining a fixed arm position at all times throughout the movement. This requires shoulder stability and will indeed improve the
stability of your shoulder overtime providing you observe the proper technique
• Ensure your wrist is straight throughout and your shoulder remains in its socket, close to your ear.
PROGRAMMING PRINCIPLES:
1. Grinds & Ballistics
Kettlebell exercises are distinguished between grind and ballistic based movements:
• Grinds are characterised as slower lifting speed, more tension created, and greater degree of muscular strength required.
• Ballistics are characterized as faster lifting speed, less tension created, and a greater degree of muscular endurance required.
See Appendix for a table of Grind and Ballistics exercises
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TRAINING MANUAL
SAFETY GUIDELINES
WHERE YOU TRAIN:
• Avoid training with kettlebells where children and animals are about
• Train on flat and dry surface areas, ideally on grass, carpet or a matted out surface
• Ensure that you have at least 2 metres diameter of free space when you are using the kettlebell. This is very important and should be
observed at all times.
• If you are using kettlebells in an outdoor setting, it is advised that you cordon off an area with cones to prevent people from entering
this space.
• Places to avoid using kettlebells are:
- Hard surfaces such as cement and wooden floors
- Slippery areas such as wet grass, and dusty floors
- High traffic areas where people or animals may be moving constantly around you
- Areas that have low ceilings
PREPARATION:
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For foot wear, it is advised that you wear a flat shoe. As most maneuvers require you to be centered with both feet firmly planted
Wear a wrist band if you feel it is necessary to cushion your wrist and provide a more comfortable work-out
Bring a towel with you at all times to wipe the sweat off the kettlebell and remain ready for each aspect of your program
Use climbers chalk to enhance your grip and prevent sweat from making the kettlebell slippery. Chalk will also help in preventing
calluses.
• Weight gloves may be used but be mindful not to solely rely on them as they diminish the kinesthetic feel of the kettlebell for the
participant.
• As in any fitness regime, remain well hydrated at all times.
WHEN YOU ARE TRAINING:
• Be sure of the maneuvers prior to execution (mentally visualising the maneuver will help you prepare for the lift. Refer to the manual
and follow each step sequentially
• Especially pay attention to overhead maneuvers, ensuring you observe all the rules as stipulated in each step of the exercise
• Always train within your limits. If your grip begins to tire, then it is time to rest or stop exercising. Fitness gains do not come over night
so be patient and do not train past a state of exhaustion as this often leads to bad form and regression in your training
MAINTENANCE OF YOUR KETTLEBELL
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Dry off any moisture on your kettlebell prior to or after training
Cast iron is brittle so avoid dropping your kettlebells on hard surfaces or banging them together
Avoid leaving your kettlebell exposed to direct sunlight for prolonged periods of time. If leaving it in the car, cover it with a towel
Over time, the paint on your kettlebell, depending on how you observe points 1 & 2, will fade leaving room for rust to appear. But do
not worry, this can be easily solved by purchasing an anti-rust spray from your nearest hardware store
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TRAINING MANUAL
EXECUTION PLAN
KETTLEBELL SWING
Starting Position
• Kettlebell should be picked up as per instructions in biomechanical
considerations
• Kettlebell firmly gripped with 2 hands
• Stand straight with your legs slightly wider than shoulder width apart
• The weight should be predominately distributed on the heels
• Knees should be slightly flexed
Step 1
• Bend forward at the hips and push your buttocks back as if you were sitting
on a chair behind you. You should feel it in the back of your hamstrings
• Keep your head straight and eyes firmly fixed on a spot straight ahead at all
times.
• This is not a squatting movement
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TRAINING MANUAL
Step 2
• Begin half swinging the kettlebell with both hands
• Keep the kettlebell close to the groin
• Swing the kettlebell from between the groin to shoulder height using power
thrusts from the hip and squeeze your glutes to ensure back stability
Step 3
• When the kettlebell reaches shoulder height,
allow it free-fall between your legs in the same
arc that it was brought to the top. Absorb
the downward pressure by returning to your
position in step 1 allowing the momentum
of the kettlebell to be returned to shoulder
height.
Valuable Points
•
•
•
•
•
•
•
Powerful hip snaps on every rep are paramount
You do not lift the kettlebell with your shoulders
Do not pull your shoulders forward
Ensure the kettlebell is parallel to the ground at the top of the movement
Remember to breath! Synchronise your breathing so when the kettlebell is lowered you breath in and exhale on the upward movement.
Remember to keep your glutes tight and squeezed at the top of the movement.
Keep a neutral spine at all times
17
TRAINING MANUAL
Body parts Targeted:
• Legs, hips, lower back
Major Muscles Groups:
• Hamstring group
• Gluteals
• Lower back (Quadratus lumborum, multifidus and erector spinals)
Other contributing muscles:
• Adductors, Quadriceps, Calves, Abdominals
Spotting and Positioning:
1. Stand to the side of the client
2. Can place 1 hand on the upper back of the client on the side closest to you to help propel the hips forward and the other hand on the
anterior part of the deltoid closest to you to assist the shoulder coming back and the hips following through (Hip Snap)
Cues:
1.
2.
3.
Progressions and Variations:
1. Romanian Deadlift
2. Half Swing – 2 Hands
3. Full Swing – 2 Hands
4. Single Arm Swing
5. Alternating Swing
6. Walking Swings – 2 Hand, 1 Hand and Alternating Swings
7. Compass Swings – 90 Degrees, and then 180 degrees
Common Mistakes:
1.
2.
3.
4.
18
TRAINING MANUAL
KETTLEBELL ROW
Step 1
• Place kettlebell on floor on the inside of the front foot and grip the
kettlebell with palm facing inwards (thumb at top)
• The back leg should remain non-flexed (no bend in knee)
• The front leg should be bent at the knee approximately 45
degrees
• Place your resting forearm on your front thigh (If your right leg is
in front then your right forearm should be placed on the thigh)
• Bend forward at the hips keeping an arc at your lower back
• Both feet should be firmly planted
Step 2
• Pull shoulder blade back and lift on a 45 degree angle with elbow
tucked in close to body
• Raise elbow so it is level with hip on the upward phase then
proceed downward phase on the same path
• Keep the raising and lowering phase steady
Valuable Points
•
•
•
•
•
Avoid shoulder shrugging
Avoid rounding of the back
Avoid twisting of the torso
Your weight should be supported on the advanced leg not the rear leg
Keep the chin tucked in
Body parts targeted:
• Middle and upper back
• Rear shoulder
• Upper arm
19
TRAINING MANUAL
Major Muscles Groups:
• Lattisimus Dorsi,
• Posterior deltoid
• Biceps
• Trapezius
• Stabilisers of the core
1. Stand to the side of the client
2. Palpate and feel the client’s scapula retracting
3. Palpate the upper trapezius and ensure the client is not hitching their shoulders
Cues:
1.
2.
3.
4.
1. Kettlebell Row
2. Single-leg deadlift into a kettlebell row
3. Bent-over row with 2 kettlebells
Common Mistakes:
1.
2.
3.
20
TRAINING MANUAL
CLEAN AND PRESS
Step 1
• Same starting position as the swing except one hand is gripping the
kettlebell
Step 2
• Proceed with 3 short one handed swings. On the upward phase of the third
swing twist the wrist and cushion the kettlebell against the outside of the
forearm. This twist movement is referred to as the ‘corkscrew’. You should
now find yourself in the rack position. The rack position is described in
detail below:
The kettlebell should sit comfortably between the outside of the bicep and
forearm with elbow tucked in. The elbow should be tucked in at the rib cage
and the thumb able to make contact with the collarbone. Once you are
adjusted, firmly grip the kettlebell.
21
TRAINING MANUAL
Step 3
• From the rack position, ensure your feet are pressed into the ground and
your glutes, abdominals and thighs are tensed prior to pressing the kettlebell
overhead (irradiation)
• Press the kettlebell overhead
• The elbow should lock out at the top and your shoulder remain in the
socket
• Your ear should be close to your shoulder
Step 4
• Return to the rack position by drawing the kettlebell back slowly and in a
controlled manner.
Note:
If you are completing a long-cycle clean and press then you complete the
following:
• From the rack position, allow the kettlebell to fall between your legs by
decelerating the force. This is the same execution as in the downward
phase of the 1 arm swing
Valuable Points
• Keep eyes on the kettlebell
• Keep wrist straight
• Maintain weight in heels with feet shoulder width apart at all times
22
TRAINING MANUAL
For cleans:
• Hips, legs, lower back and grip
For presses:
• Shoulders, back, core
Major Muscles worked:
For Cleans:
• Gluteals, hamstrings, erector spinals, respiratory muscles
For Presses:
• Deltoid
For Cleans:
• Adductors, Quadriceps and abdominals
For Presses:
• Lattisimus Dorsi, abdominals
For Cleans:
1. Stand by the side of the client’s lifting arm
2. If need be, ensure their elbow is tucked into ribs and fist is below jaw in the rack position
For Presses
1. Stand behind the client
2. You can spot the military press by standing behind and supporting the base of the kettlebell with both hands. The spotter should be
soft in the knees
Cues:
1.
2.
3.
4.
23
TRAINING MANUAL
1.
2.
3.
4.
5.
6.
7.
8.
Dead Clean
Dynamic Clean
Short Cycle Clean and Press
Long Cycle Clean and Press
Squat Press
See Saw Press
Waiters Press
Handle Press
Common Mistakes:
1.
2.
3.
4.
24
TRAINING MANUAL
SNATCH
Step 1
• Begin in a clean and press position
Step 2
• Start swinging kettlebell with single arm
25
TRAINING MANUAL
Step 3
• Once the kettlebell reaches shoulder height, pull back with elbow (like
starting a lawnmower).
Step 4
• As the kettlebell begins to rotate around the wrist,
punch up skyward (this is an explosive movement). The
kettlebell should now be in the finishing position of a
military press.
Step 5: This Step is for Long-Cycle Snatch
From the finished position, allow the kettlebell to fall between your legs. This
is achieved by the following:
• When the kettlebell is decelerated to shoulder height, flip the kettlebell
over your wrist
• Ensure elbow is slightly bent through the descent
• Absorb the force of the kettlebell as in a single arm swing
Valuable Points
•
•
•
•
Fix eyes on a spot straight ahead
Do not let kettebell slam on your wrist
Feet should be firmly planted on the ground
Ensure the arm is not forced back in the finished position (this denotes lack of control and poor execution)
26
TRAINING MANUAL
Body parts Targeted:
• Legs, Hips, lower and upper back, shoulders, grip
Muscle groups worked:
• Hamstrings, gluteals, shoulder girdle musculature
• Quadriceps, adductors, abdominals, calves
1. Stand to the side of the lifting arm of the client
2. After client has performed the ‘punch’ phase of the snatch, assist them with technique and foot positioning for the high release
Cues:
1.
2.
3.
4.
Progressions and variations:
1. Dead Snatch (from floor)
2. Handle Snatch
3. Double Snatch
Common Mistakes:
1.
3.
4.
27
TRAINING MANUAL
RACK SQUAT
Step 1
•
•
•
•
•
Start with kettlebell in the rack position
The non-lifting hand may hold the bulb for extra support
Feet should be shoulder width apart with toes slightly angled out
The spine should remain neutral at all times
Ensure the head and neck remain straight and the eyes are fixed on a spot
straight ahead
Step 2
• Proceed with downward movement.
• As you are lowering, breathe in.
• Ensure the knees follow the line of your big toes
Step 3
• Exhale upon return to starting position (Remember irradiation and
biomechanical breathing)
Valuable Points
• Spine should remain in neutral position at all times
• Do not let your knees go in front of your big toes at any stage
• Do not compromise technique by going too low in the squat
28
TRAINING MANUAL
• Legs, Shoulder, Core
Muscle Groups worked:
• Quadriceps, Hamstrings, Gluteals, Deltoid
• Adductors, Core
1. Ensure client has cleaned the bell into rack position first
2. Observe clients form and if need be cue them to adjust to neutral spine
Cues:
1.
2.
3.
Progressions and variations:
1.
2.
3.
4.
5.
Body weight squat
1 kettlebell/ 2 kettlebells
Squat presses
Squat to bicep curl
Overhead squat
Common mistakes:
1.
2.
3.
4.
29
TRAINING MANUAL
WALKING LUNGE
Step 1
• Hold the kettlebell in the rack position
• The non-lifting hand may hold the bulb for extra support
• Your feet should be shoulder width apart
Step 2
• Take a large step forward keeping the back upright, ensure the head is
looking forward
• Ensure your front leg is firmly planted to the ground and bent at 45 degrees
(thigh should be parallel to the ground)
• The knee of the back leg should be just above the ground and the back leg
should be bent
Step 3
• Exhale upon return to starting position (Remember irradiation and
biomechanical breathing)
Valuable Points
• Spine should remain in neutral position at all times
• Do not let your knees go in front of your big toes at any stage
• Do not compromise technique by going too low in the squat
30
TRAINING MANUAL
Step 3
• Push off the front leg and bring your back leg forward (it should be in the
same position as your front leg was. i.e alternating).
Valuable Points
•
•
•
•
•
Fix your eyes straight ahead
Keep your back straight
Do not let the knee touch the ground
Keep the pressure on the front leg
Ensure the feet are shoulder width apart throughout the movement
• Legs, Shoulder, Core
• Quadriceps, Gluteals, Hamstrings
• Adductors, Deltoid
Spotting & Positioning:
1. Observe client’s form to check tracking of the knee from front view
2. Shift to the side of the client to ensure neutral spine is maintained
Cues:
1.
2.
3.
31
TRAINING MANUAL
Progressions & Variations:
1.
2.
3.
4.
Body weight lunge (Forwards, backwards, lateral)
Rack lunge (1 kettlebell/ 2 kettlebells)
Forward/Backward/lateral moving lunge
Other variations in holding kettlebell are:
• Gripping bell by horn (close to chest)
• Gripping bell by handle (hanging to side)
Common mistakes:
1.
2.
3.
32
TRAINING MANUAL
LYING CHEST PRESS
Step 1
• Lie flat on back with kettlebell besides lifting arm
• Have both legs bent as in a sit up position
Step 2
• Pick up kettlebell with both hands and place into safety
position – (refer to safety principles)
33
TRAINING MANUAL
Step 3
• With elbow out to the side at approximately 45 degrees pull
shoulders back into the ground. The back should remain
completely flat with the non lifting hand by your side.
Step 4
• Proceed to lift the kettlebell by extending the arm into the
air until your elbow is locked. Slowly lower and return the
kettlebell to the position stated in step 3.
VALUABLE POINTS
•
•
•
•
Press glutes and lower back and shoulders into the floor
Create tension in the opposite arm (irradiation)
Ensure shoulders do not hunch throughout the movement
Keep wrist straight throughout
• Chest, Shoulder
• Pectorals, deltoids, triceps, latissimus dorsi
1. Ensure client maneuvers into the safety roll to pick up kettlebell from lying position
2. Place yourself beside the lifting arm of the client and ensure lower back is flat on ground. Place fingers underneath back to encourage
this as client performs the exercise
3. Remain by the side of the lifting arm to ensure client successfully performs the press action
34
TRAINING MANUAL
Cues:
1.
2.
3.
1. 2 kettlebells (alternating presses)
Common mistakes:
1.
2.
3.
35
TRAINING MANUAL
TURKISH GET-UP
Step 1
• Refer to steps 1 & 2 of chest press. The difference is that you
only bend the knee of the lifting arm and slightly angle the
foot out
Step 2
• From the safety position, press the kettlebell into the air (this
is the position of the kettlebell you will maintain throughout
the exercise)
• Keep your non-lifting hand out to the side at 45 degrees with
palm flat on the ground
Step 3
• Push off with your flexed knee onto the forearm of your nonlifting side
36
TRAINING MANUAL
Step 4
• Raise up from the forearm onto your hand
Step 5
• Press the foot of the lifting arm and the non-lifting hand into
the ground and raise the hips off the floor and angle them
towards the lifting hand.
Step 6
• The opposite leg of the lifting arm should now be brought
behind and into lunge position with the knee on ground. Your
supporting arm will be anchored by your side.
• Ensure your bottom does not sit on the heel
37
TRAINING MANUAL
Step 7
• Push off the hand so you will come into a resting lunge position (torso will
be erect)
Step 8
• Then push off the front foot and come into standing position (like a lunge)
Step 9
• Reverse the movement and return to starting position
Valuable Points
•
•
•
•
Keep eyes on kettlebell at all times
Keep elbow of lifting arm in a locked out position at all times
Keep shoulder in close proximity to ear
Remember irradiation and biomechanical breathing
38
TRAINING MANUAL
• Legs, Shoulders, Core,
• Quadriceps, Hamstrings, Shoulder girdle muscles, Abdominals
• Gluteals, Erector spinals, Chest
Cues:
1.
2.
3.
1. Guide the client through the sequence without the kettlebell. Only add the kettlebell once client has mastered the exercise
2. Guide the client into the starting position of the Get-Up (refer to execution plan)
3. From this point, take client through the whole sequence by carefully placing hands underneath the kettlebell throughout the exercise.
Provide as much assistance as possible by easing the load of the kettlebell, but only if it is required
1.
2.
3.
4.
5.
Turkish Get-Up without Bell
Turkish Get-Up with Bell
Turkish Get-Up with no bridge
Turkish Get-Up with handle
Turkish Get-Up with no arms
Common mistakes:
1.
2.
3.
39
TRAINING MANUAL
WINDMILL
Step 1
• Clean and press kettlebell
Step 2
• Angle both feet at 30 degrees away from kettlebell. Keep the opposite leg
to lifting arm bent at all times. The leg of the lifting arm will be straight at all
times.
40
TRAINING MANUAL
Step 3
• Tilt hips away on lifting side and descend as low as your flexibility will allow
toward the bent leg. Use your non-lifting arm as a guide.
Step 4
• Slowly return to starting position by activating the glute of the lifting arm
• Remember irradiation and biomechanical breathing at this stage of the
exercise
Valuable Points
• Eyes MUST be fixed on the kettlebell at all times
• The elbow must be in the locked out position
• Back, Shoulder, Hips
• Obliques, Muscles of the shoulder girdle, Gluteals
• Hamstrings, Erector Spinals
Cues:
1.
2.
3.
41
TRAINING MANUAL
1.
2.
3.
4.
Perform sequence with body weight only to ensure adequate range of motion prior to loading client
Once client has cleaned and pressed the kettlebell into an overhead lock-out position, help them to adjust their footing first
Then stay to the rear of the client’s lifting arm and place hands underneath kettlebell, guiding them through the movement.
To ensure they are activating the glute on the return phase of the movement, cue client to squeeze the glute.
Note: when spotting this exercise, take off as much load as is necessary for the client to confidently complete the movement. Gradually,
as the skill of the client improves, just be there to guide them without as much assistance.
1.
2.
3.
4.
Body weight only (to ensure adequate range of motion)
Low windmill
High Windmill
2 kettlebell windmill
Common mistakes:
1.
2.
3.
42
TRAINING MANUAL
SINGLE LEG DEADLIFT
Step 1
• Hold the kettlebell to the side of the planted leg. Raise the opposite leg off
the ground
• Keep the knee of the planted leg slightly bent (The amount of bend will be
influenced by your flexibility, the less bend the more flexible).
Step 2
• Proceed to fold at hips and lengthen through the spine (maintain a slightly
arched back and pull shoulders back)
• The raised leg straightens and the hips remain square
Step 3
• Return to starting position by ensuring the leg does not make contact with
the ground
43
TRAINING MANUAL
Valuable Points
•
•
•
•
Maintain hip alignment at all times
Chin is tucked into chest throughout the movement
Ensure shoulders are rolled back
Maintain a slightly arched back as you lower into the movement
Body parts worked:
• Leg, Core
• Hamstrings, Gluteals, Calves
• Adductors, Abductors, Internal and External Hip Rotators
Cues:
1.
2.
3.
1. Stand opposite side of client’s lifting arm
2. Observe the movement of the client and if there is a prominent hip tilt then place the index fingers on either side of the hips and
nurture them into squaring up the hips as they perform the movement.
3. If client’s back starts to round, then cue them to push chest out or even gently place a hand on the back to point this out.
Common mistakes:
1.
2.
3.
1.
2.
3.
4.
Ability to balance on one leg for at least 5 seconds without hip tilt and maintaining neutral spine
Single leg cranes (without weight)
Adding 1 kettlebell
Adding 2 kettlebells
44
TRAINING MANUAL
AROUND THE WORLD
Step 1
• Same starting position as the clean and press
Step 2
• In a circular fashion, pass the kettlebell around
your hips ensuring you brace your abdominals
throughout the movement
Valuable Points
• Always hold the kettlebell by the horns and pass from one hand to the other. You should have two hands on the kettlebell during the
passing movement.
• Keep knees very slightly bent
• Keep eyes fixed on a point straight ahead
45
TRAINING MANUAL
Body Parts worked:
• Hips, Forearms, Core
Muscles groups worked:
• Hip extensors and flexors, Muscles of the core, forearm muscles (grip strength)
Cues:
1.
2.
3.
1. Stand to the side of the client (either side)
2. Ensure that they are making a clean exchange from one hand to the other
3. Cue them to look ahead once they have mastered the sequence
Common mistakes:
1.
2.
3.
Progression:
• Wide and narrow stance
• Adding more load and increasing speed of movement
46
TRAINING MANUAL
FIGURE OF 8
Step 1
• Start position is the same as the clean and press
Step 2
• As you bend at the knees the kettlebell passes through your legs from the
front and is gathered by the opposite arm from behind and brought back
to the front. This sequence is continued without stopping in a figure of 8
fashion.
Valuable Points
• Keep the spine in a neutral position throughout the movement
• Ensure the knees are adequately bent
• Always hold the kettlebell by the horns and pass from one hand to the other. You should have two hands on the kettlebell during the
passing movement.
• Ensure eyes are fixed straight ahead
47
TRAINING MANUAL
• Legs, Core Abdominals and lower back region, Forearms
• Hip Flexors and Extensors, Muscles of the core (Abdominals and lower back), forearm muscles
Cues:
1.
2.
3.
1. Stand to either side of the client
2. Ensure that their hand to hand exchange is consistent
3. Cue them to look ahead upon mastery of movement
Common mistakes:
1.
2.
3.
1. Adding more load and increasing the speed of the movement
2. Figure of 8 to bicep curl
48
TRAINING MANUAL
HALO
Step 1
• In the downward phase of the squat, reverse grip the kettlebell (palms facing
in and thumbs towards the kettlebell)
• Keep a neutral spine
• Feet should be shoulder width apart
Step 2
• Stand up and bicep curl the kettlebell so the bulb is facing upwards
• Bring the kettlebell to the front of your face
49
TRAINING MANUAL
Step 3
• Begin rotating the kettlebell around the head maintaining a consistent circular
motion. This should create a halo figure
• The kettlebell moves from the bulb facing up in front of face to the bulb
facing down as the kettlebell moves around the back of the head.
Valuable Points
• Keep kettlebell close to the head
• Ensure the elbows do not splay
• Keep the head and neck straight
• Shoulders, Core
• Abdominals, Deltoid
Cues:
1.
2.
3.
1. Ensure client is moving through the shoulders and not the neck
2. Cue them to brace abdominals and remain upright whilst performing
3. Also important that they are looking straight ahead at a fixed point
50
TRAINING MANUAL
Common mistakes:
1.
2.
3.
51
TRAINING MANUAL
RENEGADE ROW
Step 1
• Refer to step 1 of push-up to deadlift in week 1
• Their should be a wider base between your feet
Step 2
• Complete a push-up
52
TRAINING MANUAL
Step 3
• After completing a push-up perform a single-arm row
alternating with each arm after each push-up.
Valuable Points
• Ensure your spine is flat, stomach is tucked in and glutes remain squeezed
• Forcefully push the kettlebell into the ground as the other arm performs a row
• Ensure elbows are tucked in for each row
Body parts worked:
• Core, chest, shoulders, back
• Core muscles (abdominals and lower back musculature), rear Deltoid, Lattisimus Dorsi
Cues:
1.
2.
3.
1. As client performs row action, place index fingers either side of the hips to ensure there is no hip tilt in the movement
2. To ensure client does not sag at the back, gently place hand in sagged region of the back to indicate that they straighten out. Tell them
to “tuck the belly in” throughout the movement
3. Overall, ensure client maintains good posture in the hips, back and neck junctures
53
TRAINING MANUAL
1. Super-mans:
• This exercise is performed by gripping both bells and maintaining a locked out push-up position.
• Then place one leg off the ground and stabilise the core.
• If the client can comfortably hold this position, then place the opposite arm out in front
• Hold for 10 seconds and switch arms/legs
2. Adding a push-up after completing a left and right row
Common mistakes:
1.
2.
3.
54
TRAINING MANUAL
PUSH-UP TO DEADLIFT
Step 1
• Place two kettlebells on the ground shoulder width apart
• Start in a push-up position with hands on kettlebells. Ensure
the palms are facing inwards with thumbs on top
• The body is parallel to the ground and the lower back is not
dipping
Step 2
• Proceed with a push-up
55
TRAINING MANUAL
Step 3
• On completion of the push-up, bend at knees and spring
off feet and land between the kettlebells (keep hands on
kettlebells at all times)
Step 4
• Keep the head straight, squeeze glutes, lower back and
abdominals. In this tensed position, exhale as you rise into
standing position with the kettlebells.
Valuable Points
•
•
•
•
Do not let the lower back dip on the push-up
Keep chin tucked in upon rising
Keep the spine neutral as you stand up
Ensure your feet are parallel upon rising
56
TRAINING MANUAL
• Chest, shoulders, arms, legs
• Pec major, anterior deltoid, core stabilisers, hamstrings, gluteals, quadriceps
Cues:
1.
2.
3.
1. Ensure clients posture is neutral prior to coming into the burpie
2. Before client performs deadlift, once again ensure feet are flat as well as a neutral spine.
3. Cue client to push through the heels and squeeze the glutes as they drive up
Common mistakes:
1.
2.
3.
1. Instead of jumping into the crouched position, client lunges one leg forward then the other to come into the crouched position
2. Coming into a single leg deadlift to finish off
57
TRAINING MANUAL
PROGRAM DESIGN
All effective exercise training programs are based on three general training principles: (Baechle & Earle, Essentials of Personal Training)
1. Specificity
This refers to the overall goals of your client and tailoring a program that is specific to what they want to achieve, e.g. sports specific
or general conditioning (we will cover this in more detail later)
2. Overload
This principle refers to the current load your client is lifting with the view of adding more load as physiological adaptations take place.
As the client gets stronger so the load must keep up with these fitness gains. This will apply to any mode of training you decide is
best suited for your client. You may achieve this in the following way:
• Increasing the training frequency
• Increasing the training loads, sets and repetitions
• Decreasing the rest periods
3. Progression
Progression is an important principle as it is the realisation that the client’s goals are being met (specificity) and training loads
(overload) have been appropriately implemented. However, implementation of overload should be progressive (Progressive Overload)
and not a sudden demand placed on the client. PRE (progressive resistance exercise) is a practical application of the overload
principle. This states that performing between 3 – 12 RM (repetitions max.) provides the most effective number of repetitions to
improve strength (McArdle, D et al, ‘Exercise Physiology’, Energy, Nutrition, and Human Performance)
The program design variables for kettlebell training we will be exploring are:
1.
2.
3.
4.
5.
Exercise selection (which exercises will you choose to achieve that goal?)
Exercise order (which order should I best adopt for that session?)
Training frequency (How often will you be training?)
Training loads and repetitions (How much weight and for how long?)
Rest periods
These variables will help you better prepare and understand your client’s needs and designing them a program that will ultimately achieve
their goals that you have helped the client forge
Let us now examine the 5 variables more closely:
1. Exercise selection
This is further broken down into exercises based on ‘movement category’ and ‘lift classification’
MOVEMENT CATEGORY
The main crux of kettlebell training is that it promotes integration of muscle groups and works multiple joints at the fortunate expense of
isolated methods of training such as seen with aesthetic forms of training in a gym e.g. Bicep curls and pec deck machines. This is to
say that integrative exercises found in kettlebell training, ensures that many muscle groups experience the load. In other words, we are
dealing with a way of training which focuses on functionality and is compound movement based.
By definition, functional training refers to a well-rounded program integrating exercises, which contribute to better, more efficient and safer
performance of day to day activities or sports specific movements. Hence the average person or athlete can be catered for when designing
a kettlebell program because the six primary movement patterns – Push, Pull, Squat, Bend, Lunge and Twist- are all incorporated in a well
balanced kettlebell program. Refer to ‘Table 2’ in the Appendix for a classification of the primary movement patterns.
58
TRAINING MANUAL
To get the right balance in your exercise selection, incorporate a few exercises from each category. Although many of these exercises
are compound based in nature, it is still important to get the balance of push and pull; upper and lower body; bend and twist factored
into a well- proportioned program. There are exercises that factor in multiple movement patterns which should also be considered when
tailoring you program.
LIFT CLASSIFICATION
An important factor in exercise selection is to decide what proportion of lifts is ballistics or grind based.
• Grinds are characterised as slower lifting speed, greater tension generated, and more muscular strength based
• Ballistics are characterised as faster lifting speed, less tension generated, and more muscular endurance based
See Appendix (in manual) for a table of Grind and Ballistics exercises
AS A GENERAL RULE OF THUMB FOR GRINDS:
• Perform your Grinds early on in the workout
• Aim to perform 3-5 reps per set of complex grinds i.e. Windmills; Turkish Get Up and clean and press. Other Grind based exercises
such as the row and rack squat may exceed 5 reps per set
• Ensure that you are lifting heavy at least some of the time. Therefore keeping all grind based exercises to a maximum of 3-5 reps per
set
• Ensure movement of exercise is performed at a consistent speed, which remains slow, during the concentric and eccentric phases
• If your focus is strength and development of tension then revolve the program around Grinds
AS A GENERAL RULE OF THUMB FOR BALLISTICS:
•
•
•
•
Perform Ballistics later on in the program as they are less demanding than Grinds
Perform anywhere between 5-50 + reps
Ensure movements are performed explosively
If your focus is explosive strength and muscular endurance then focus the program around Ballistics
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TRAINING MANUAL
PROGRAM GUIDELINES
The following guidelines are recommendations for ensuring you maximise your client’s training potential, thereby alleviating the risks
of injury, boredom and overtraining. Although kettlebell training is highly technical, it is ultimately rewarding and an enjoyable training
method. But first the guidelines:
• Avoid training the same muscle group or movement pattern twice. It is best to sequence it like so: push then a pull exercise; upper
and then a lower body exercise; agonist and then an antagonist exercise
• Generally choose between 4-6 exercises per workout
• Ensure Grinds are performed at the beginning and particularly the more demanding lifts like the Turkish-get-up and Windmill
• It is essential that the client performs each exercise in a controlled manner and time is given to mastering complete complex exercises
such as the Turkish-get-up
• Avoiding training to failure, but vary the intensity/difficulty of reps/set
• A term that is befitting to kettlebell training is ‘greasing the groove’, coined by kettlebell legend Pavel Tsatsouline. This is to say that
you should not be tempted to over train but rather break the training cycle over a period of time, adding more technique and weight
as you gradually improve your technique and therefore capacity to train harder longer.
• Main objective, at least in the beginning is to develop mastery of the fundamentals, both the technical and the safety principles
involved in competently performing kettlebell exercises
• Avoid overloading the client with too many cues when teaching an exercise. Break down the movement with easy to follow steps.
• Ensure that the program has variations that are challenging and enjoyable for the client’s training needs.
• To minimise fatigue early on in the program, blend in exercises that provide a degree of respite. For example, avoid going from
snatches to clean and press as these are both demanding movements. A sensible alternative is to go from snatches to around the
world then to clean and presses. This way the client has time to recover and ensures fatigue and bad form don’t prevail
It is also very important that beginners are well versed in technique and that this should be given priority over merely getting the program
done. In particular, we advise that the client or group be taught the following 3 essential exercises first:
1. Swing
The swing is a foundational kettlebell exercise which feeds into other key movements as well as combined exercise sequences (which
we will cover a little later). This is where the client becomes accustomed to the dynamic nature of the bell.
2. Clean & Press
The clean introduces the client to the rack position and the press gives the client the opportunity to gain much needed instruction
and practice in performing a vertical press and the mechanics behind the lock out position for movements like the Turkish-get-up and
Windmill. Tension, lock out position and biomechanical breathing are introduced with this movement.
3. Lying Chest Press
This exercise gives you the opportunity to teach your client the lying safety position and to really get them into good habits early. It is
also the prelude to the Turkish-get-up.
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TRAINING MANUAL
2. Exercise Order
The simple rule to follow here is:
1.
2.
3.
4.
Remember to include a warm-up exercise such as the halo, around-the-world, and figure of eight
Place your more technical lifts such as the Turkish Get Up early on in the program.
Typically, heavy grinds should be executed first followed by your ballistics based exercises such as the swing
However, a snatch, which is a ballistic movement, is technically demanding so should be included early on in the work-out
There is no hard and fast rule to kettlebell training and it really boils down to mastering every maneuver first.
3. Training Frequency
Always remember that kettlebell training integrates and does not aim to work muscles and corresponding joints in isolation.
However, you may design a program that works grinds and ballistics on separate days for example. Another method may be to include a
circuit style workout that incorporates body weight and kettlebell exercises
Just remember to not overload your training to a point where fatigue and pain are a regular occurrence. The concept ‘grease the groove’
is the best approach to take when designing your weekly training cycle.
It is best to alternate hard, medium and easy days and to be sure of getting enough recovery time.
Sample weekly training cycle
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Strength
Circuit
Endurance
Strength
Circuit
Endurance
Rest
-Body weight
-Grinds
-Ballistics
Ballistics
Grinds
-Body weight
-Grinds
-ballistics
Ballistics
Grinds
Hard
Medium
Hard
Medium
Easy/med
Hard
Guidelines for Resistance Training frequency (NSCA ‘Essentials of Strength and Conditioning)
Training status
Recommended number of sessions per week
Beginner
2-3
Intermediate
3-4
Advanced
4+
4. Training loads
Training loads should only be assigned once the client is skilled in the fundamental movements first. Once this is achieved, you may want
to implement the three principles aforementioned: Specificity, Overload and Progression.
Ballistics
Grinds
Sets (per exercise)
3-5
3-5
Reps
5 + (can be as high as 100)
1-5
Bell size (choose an appropriate starting Can perform at least 20 reps
weight)
Rest Period (see table below)
Can lift the bell 7-10 times
Short rest periods but dependent upon Longer rest period but also dependent upon
desired results and ability to recover
desired results and ability to recover
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TRAINING MANUAL
5. Rest Periods
The table below is a guide as set out by the National Strength and Conditioning association (NSCA). As these are based on what the
client’s 1RM is, you may just want to follow these guidelines at least in the beginning.
Training goal
Rest Period length
Muscular endurance
< 30 seconds
Hypertrophy
30-90 seconds
Muscular Endurance
2-5 minutes
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TRAINING MANUAL
DIFFERENT METHODS OF PROGRAMMING
Perhaps the most rewarding method for overall enjoyment and benefits one gains from kettlebell training is via circuit training. The
growing popularity of this form of training is evident when it comes to outdoor training options. There is no rigid rule to following the
protocols of circuit training apart from determining the ability of the individual and ensuring their level of strength and fitness is appropriate
to the style of circuit you construct. We will cover beginners, intermediate and advanced kettlebell circuits at a later point (See Appendix
for a list of kettlebell programs).
It is important to note the following when devising a circuit:
• Incorporate a variety of exercises particularly avoiding overloading certain muscle groups. Therefore, aim to follow the guidelines as
set out in ‘Exercise Selection: movement category’.
• Ensure there is progressive overload, whether circuits are timed or performed with reps per set
• Ensure you do not exceed 25 sets during a given session. This is to ensure optimal physical adaptations are achieved without the
threat of overtraining and diminishing returns.
CIRCUIT TYPES
The following styles of circuits provide plenty of variety and specificity to the circuits best adopted for your clientele
1.
2.
3.
Kettlebells only circuit (see appendix for a list of programs)
Kettlebells and body weight circuits
HIIT (high intensity interval training) style circuits
This method of training dramatically increases the EPOC (exercise post oxygen consumption) effect, commonly known as the after burn
affect. This raises the basal metabolic rate 24-48 hours post exercise. A popular method of HIIT style training is the Tabata method. Here,
the participant(s) work at the following rate:
20 seconds of a given exercise (Kettlebell swing) and 10 seconds rest
Repeat this for 8 rounds giving you a total of 4 minutes. You may choose 4 exercises in total which gives you a 16 minute workout sure
to blast away that fat.
Sample Tabata circuit:
•
•
•
•
Exercise 1: Kettlebell 2 arm swing
Exercise 2: Kettlebell Row (switch arms after every round)
Exercise 3: Rack Squat (switch arms after every round)
Exercise 4: Snatches (Switch arms after each round)
4.
Ladders circuit
This method is ideal for gaining great strength and it is typically better suited for grind based exercises. This is how it works:
Pick a few exercises and start with 1 rep of each in the first round; 2 reps of each in the second round and so it continues for the duration
of a nominated target
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TRAINING MANUAL
Sample Ladder circuit:
Target is: 1-2-3-4-5-6 (therefore 6 stages of progression of each exercise)
Repeat for 3 rounds
•
•
•
•
Clean and press (perform each arm)
Rack squat (perform each arm)
Lying chest press (perform each arm)
2 arm swing
Like the Tabata method, Ladders is a good indicator of strength gains and overall fitness. Participants at first may not be able to complete
the cycles given so start generously by not designing the circuit too difficult. Go with a lighter bell and less advanced exercise first. It is
advised even to throw a body weight exercise into the mix such as a free squat and/or push-up
The following table provides for a good guide to approaching circuits:
Level
Beginner
Intermediate
Advanced
Number of Exercises
3-4
4-5
5-6
Number of circuits
2-3
3-4
4-5
Rest between sets (sec)
30
20
10
Rest between circuits (sec)
90
60
30
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TRAINING MANUAL
FREE FLOWING EFFECT
Kettlebell exercises need not be performed in the reps/sets fashion as set out above. Combining kettlebell exercises develops muscular
strength, cardiovascular and coordination in a relatively short period of time.
Some examples are:
1. 5 x 5 combination
• 5 x cleans
• 5 x rack squats
• 5 x presses
• 5 x windmills
• 5 x 1 arm swings
Then switch to the other side.
2.
•
•
•
•
•
•
Get-Up smash
5 x chest press
Turkish Get-Up to standing
5 x windmills
5 x 1 arm swings
5 x snatches
Turkish Get-Up to lying
Then perform on the other side.
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TRAINING MANUAL
PRE EXERCISE SCREENING
As kettlebell training is a form of strength and conditioning for the general population as well as athletes, it is important to cast professional
judgment cautiously and suitably when prescribing this form of training.
CHRONOLOGICAL AGE
For Children:
If you are qualified as a children’s trainer, it is advised that that children 13 years of age and under not take part in this form of training.
However, recent studies have shown the importance of bone mineralisation and increase in density is beneficial for adolescents. With
the increase in obesity among Western children, the variety of kettlebells may just provide the much needed element of enjoyment which
other forms of strength training perhaps don’t offer. Heavy Grind based exercises should be avoided but ballistics exercises should be
implemented. Careful supervision is advised for children over 13 years of age.
For the Elderly:
There is an abundance of research on the benefits of resistance training for the elderly. Nevertheless, professional discretion must be
exercised prior to taking on a client older than 55 years of age. A medical clearance is the first and foremost step in this process.
Once cleared, following general strength and conditioning guidelines for the elderly should be implemented in conjunction with a movement
screening analysis
Training age
Kettlebell training is appropriate for the absolute beginner to advanced client/athlete
Pre-Screening form (see next page)
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TRAINING MANUAL
P: 0408 352 392 & 0410 463 170
E: info@sydneykettlebells.com
PRE-EXERCISE
SCREENING QUESTIONNAIRE
W: www.sydneykettlebells.com
ABN: 47 137 396 680
PERSONAL INFORMATION
Participants Name...............................................
DOB ......................
Address .............................................................
Post Code ..............
Phone (H) ..........................................................
Phone (W) .....................................
Sex ...........
Email .................................................................
Emergency Contact Person .................................
Contact No ....................................
STAGE 1 QUESTIONS
Any Yes answers will require a doctor’s clearance before proceeding
1. Do you have diabetes?
Yes
/
No
Yes
/
No
2. Have you ever had a stroke?
3. Have you ever had a heart attack or coronary revascularisation surgery?
Yes
/
No
Yes
/
No
Yes
/
No
4. Has your doctor ever told you that you have heart trouble?
5. Do you have liver or kidney disease?
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TRAINING MANUAL
6. Do you have chronic obstructive pulmonary disease, intestinal lung disease or cystic fibrosis?
Yes
/
No
7. Do you have any ulcerated wounds or cuts on your feet that do not seem to heal?
Yes
/
No
8. Are you, or do you have reason to believe, that you are pregnant?
Yes
/
No
9. Is there any other physical reason, which could prevent you from undertaking an exercise program, even if you wanted to e.g. cancer,
arthritis, osteoporosis, mental illness, thyroid or liver disease?
Yes
/
No
STAGE 2 QUESTIONS
2 or more Yes answers will require a doctor’s clearance before proceeding
1. Do you often have pains in your heart and chest, especially with exercise?
Yes
/
No
2. Have you at any time in the past 12 months, had an attack of shortness of breath that came on during the day when you were not
doing anything strenuous?
Yes
/
No
3. Have you ever been woken at night by an attack of shortness of breath at any time in the last 12 months?
Yes
/
No
4. Have you ever had an attack of shortness of breath that developed after you stopped exercising at any time in the last 12 months?
Yes
/
No
5. Do you ever feel faint or have spells of severe dizziness, particularly with exercise?
Yes
/
No
6. Do you experience swelling or accumulation of fluid about the ankles?
Yes
/
No
7. Do you ever get the feeling that your heart is suddenly beating faster, racing or skipping beats, either at rest or during exercise?
Yes
/
No
8. Do you ever get pains in your calves, buttocks or at the back of your legs during exercise which are not due to soreness or
stiffness?
Yes
/
No
Yes
/
No
9. Has your doctor ever told you have a heart murmur?
10. Do you often experience fatigue when you are not doing strenuous, or when you are not doing anything at all?
Yes
68
/
No
TRAINING MANUAL
STAGE 3 QUESTIONS
1. Do you smoke cigarettes daily?
Yes
/
No
Yes
/
No
2. If no, have you quit smoking in the last two years?
3. Do you have a close relative (father, mother or sibling) who has had a stroke, heart attack or cardiovascular disease?
Yes
/
No
4. If yes, what relation was this person?
5. At what age did this occur?
6. Has you doctor ever told you that you have high blood pressure?
Yes
/
No
7. Have you had an injuries or operations that may inhibit your movement during exercise?
I hereby state that the above information is correct and completely understood
/
Client’s Signature
/
Date
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TRAINING MANUAL
AN IMPORTANT NOTE ON POSTURAL SCREENING OF YOUR CLIENT
It is not the objective of this course nor do we have the scope in this course to cover movement screening for your clients. This in itself
warrants a course devoted to just that purpose.
Nonetheless, it is a necessity not only to conduct a pre-exercise safety questionnaire but also to conduct a movement screening analysis
on your client, whether they are an athlete or your office worker.
The reasoning is simple! Some clients will possess limitations in their musculoskeletal structure which may inhibit and thus restrict their
range of motion needed to perform functional strength training.
We recommend that you conduct both a static and dynamic postural screening assessment on your client (s) to ascertain any biomechanical
deficiencies.
It is the trainer’s duty of care that this screening process takes place to ensure minimal risk to the client - alleviating the risks of not only
acute but also chronic injuries as a direct result of loading a client who is biomechanically “not ready” to take up the dynamic task of
functional strength training.
In the execution plan of this manual, we cover the necessary progressions in order to successfully perform the exercises. However, it is
equally important to perform dynamic warm-up movements to prepare the client/athlete for the full execution of the exercise(s). These
include:
• Measure of balance and coordination (How well can the client balance on a single leg and are their major muscle weaknesses and
imbalances as a result
• Observing and testing muscular imbalances that arise from tight/inflexible muscles (for instance the role of hip flexors in performing
a squat effectively) via dynamic range of motion movements (see warm up in Appendix 1 for suggestions)
The steps we suggest in this process are:
1. Perform a postural/movement screening
2. Perform a warm-up which preps the body for kettlebell training
3. Perform preparatory lifts prior to the main exercise first
Follow each step of the exercise as displayed in the ‘execution plan’ of the manual.
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TRAINING MANUAL
REFERENCE LIST:
1. Beacle, R. & Earle, W, (Editors), NSCA’s ‘Essential of Strength and Conditioning, 2nd edition, 2000
2. Beacle, R & Earle W, (Editors), NSCA’s ‘Essentials of Personal Training, 2004
3. Tsatsouline, P, ‘Enter the Kettlebell’: Strength Secret of the Soviet Supermen, 2006
4. Cook, G & Taylor Aaron, ‘Ready to Lift?’ Training and Conditioning, Vol. XV, No.6, September 2005
5. Farrar, R; Mayhew J; Koch A, ‘Oxygen Cost of Kettlebell Swings’ in: Journal of Strength & Conditioning Research: April 2010 Volume 24 - Issue 4 - pp 1034-1036
6. Procari et al, ‘Energy Cost and Relative Intensity of a Kettlebell Workout’ in: Medicine and Science in Sports and Exercise, May 2010,
Vol. 42 issue 5, pp 65-66
7. Parkinson, T ‘A Comparison of Traditional and non Traditional Strength Training on Selected Health Related Fitness Measures and
Physical Activity Enjoyment in Adolescents’, University of Victoria, 2008
8. Zatsiorsky, V & Kraemer, W, ‘Science and Practice of Strength Training’, 2nd edition, 2006
9. McArdle, D et al, ‘Exercise Physiology’ Energy, Nutrition, and Human Performance, 5th edition, 2001
10. Costellano, J, ‘Metabolic Demand of a Kettlebell Workout Routine’, Medicine & Science in Sports & Exercise: May 2009 - Volume
41 - Issue 5 - pp 137-138
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TRAINING MANUAL
SUGGESTED READINGS
FOR A GOOD GROUNDING IN THEORETICAL PRINCIPLES AND APPLICATIONS REFER TO:
• Essentials of Strength Training and Conditioning by Baechle & Earle, 2nd edition 2000
• Science and Practice of Strength Training by Zatsiorsky & Kraemer, 2nd edition 2006
FOR A GOOD GROUNDING IN EXERCISE PRESCRIPTION AND CLIENT SCREENING METHODS REFER TO:
• Advanced Fitness Assessment and Exercise Prescription by Vivien H. Heyward, 4th edition 2002
• Movement: Functional Movement Systems – Screening, Assessment, Corrective Strategies by Gray Cook, 2010
FOR RECOMMENDATIONS ON POSTURAL/MOVEMENT SCREENING COURSES REFER TO:
• A Fitness Australia approved course (http://www.fitness.org.au/program_search_27211915.html)
• FMA Strength Training
(http://www.hqh.com/afawcs0147098/CATID=149/What-is-FMA.html)
They have frequent courses throughout New Zealand and Australia
• FMS (Functional Movement Systems) (http://www.functionalmovement.com/SITE/)
You will also find an array of very useful articles and resources free of charge on this site
FOR FURTHER MATERIAL ON KETTLEBELL AND OTHER STRENGTH TRAINING METHODS REFER TO:
• Enter the Kettlebell! by Pavel Tsatsouline, 2006
• Encyclopedia of Kettlebell Lifting (DVD compilation), Steve Cotter, 2005
• Strength training Anatomy by Frederic Delavier, 3rd edition, 2010
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TRAINING MANUAL
WARMING UP THE BODY
KETTLEBELL WARM-UP EXERCISES:
Getting the body warmed up is crucial to any undertaking of physical training. Due to the whole body movements involved in kettlebell
training, it is particularly important to go through a thorough warm-up prior to executing complex and demanding movements. It is what
Gray Cook terms “Movement Prep” (‘Ready to Lift’). By simply warming up the body with static stretches and some light cardio, the body
is not sufficiently ready for the intensive activity of kettlebell training. Rather, the body should be readied via a series of functional mobility
and stability movements. This will decrease the likelihood of injury and provide a safe means in which to begin a program.
The following is a sequence of limbering up the body which is easy to remember:
Ankles: start by rolling the ankles 5 times in one direction and then changing
Knees: place both feet and knees together and begin circulating the knees 5 times in one direction and then changing
Hips: with feet shoulder width apart and hands on hips, begin rotating the hips 5 times in one direction and then changing
Shoulders: start by rotating one arm circularly 5 times forwards and 5 times backwards. Repeat the process with other arm
Elbows: with elbow tucked by your side, face the palm out in front of you and begin circularly rotating hand in 5 times and out 5 times
(“wax on wax off” effect)
• Wrists: interlace fingers and begin rolling your wrists for a count of 10
•
•
•
•
•
The objective of limbering up the body is to prepare for the dynamic movements which are pertinent to kettlebell training. Static stretching
is in a word ‘useless’ because this (in simple terms) does not address the movement aspect of the activity you are undertaking
Once you have completed this sequence, stage 2 of your warm-up is as follows:
•
•
•
•
•
•
If training in open space, perform 20m shuttle runs consisting of the following:
an easy jog there and back
side to side steps, changing sides every 3 steps
elevating knees to the end
heel taps coming back the other way
picking up grass with left and then right hands there
and coming back, kicking the leg out in front alternating with other leg
•
•
•
•
•
If training in a confined space where running isn’t possible:
either skipping or jogging on the spot for 1 minute
50 high knees on the spot
20 heel taps on the spot
10 jumping jacks
10 squats
Following this cardio aspect of the warm-up, begin dynamically moving the body through different angles, also testing balance for any
coordination or postural concerns. Activities like:
• Jogging and externally/internally rotating the hips (ensuring you switch legs as you go)
• Jogging then kicking the leg out in front (ensuring you switch legs as you go)
• Balancing on one leg and performing a pendulum movement where the leg is kicked to the front and back (try to perform this for 10
reps each side, without dropping the leg)
• Balancing on one leg and performing a pendulum except this time leg sways to the inside and then outside of the mid-section
(perform this for 10 reps each side, without dropping the leg)
This sequence can be varied but is good rough guide to learn thoroughly and ingrain as a necessarily safe habit prior to kettlebell training.
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TRAINING MANUAL
BEGINNERS TO ADVANCED KETTLEBELL CIRCUIT PROGRAMS:
The following programs are ordered from Beginners to Advanced levels. Ensure that the following program principles are in place before
starting:
1. Ensure you adequately warm up the body through a series of dynamic stretches and cardio style exercises. This will provide the
platform for the main part of the program
2. Ensure you warm down through a series of static stretches. Hold the stretch for at least 30 seconds and include deep breathing as
you stretch for active recovery
3. Ensure sufficient rest between sets and cycles of each program. This is somewhat dependent upon the level of conditioning of the
individual. Attempt to complete a cycle of the program and then take between 1-2mins active rest after completing each cycle. For
example you may just jog on the spot or perform skipping before your next cycle.
KEY TERMS:
• Cycle = completion of 1 set of all the exercises in a given program
• Set = total amount of reps performed for a given exercise
• Rep = number of times an exercise is performed within a set
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TRAINING MANUAL
BEGINNER PROGRAMS
Note: After each cycle active rest for 1 min (e.g. jogging on spot or skipping)
#1
Exercise
Reps
Sets
Around-the-world
10 each way
3
Halo
5 each way
3
Standard squat
10
3
Press (short cycle)
5 each arm
3
Romanian dead-lift
15
3
Chest press
5 each side
3
Exercise
Reps
Sets
Figure of 8
10 each way
3
Halo
5 reps each leg
3
Turkish get Up (no bridge)
2 each side
3
2 arm swings
15
3
Squat to bicep curl
10
3
Cleans
10 each arm
3
Exercise
Reps
Sets
Around the world
10 each way
3
Rows
10 each side
3
Low windmill
5 each side
3
2 Arm swings
15
3
Lunge walk
10 steps each leg
3
Clean and press (short cycle)
10 each arm
3
#2
#3
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TRAINING MANUAL
INTERMEDIATE PROGRAMS
Note:
• When you are proficient with the beginners load, start to increase the difficulty via less rest, extra weight, adding another exercise,
and adding another cycle. Importantly, the exercises should start to get more challenging
• After each cycle actively rest for 1.5mins e.g. jogging on spot or skipping
#1
Exercise
Reps
Sets
Halo
12 each way
3-4
Turkish Get Up
3 each side
3-4
1 arm swings
10 each arm
3-4
High Windmill
5 each side
3-4
Rack squat
10
3-4
Short cycle presses
5 each arm
3-4
Rows
10 each arm
3-4
Exercise
Reps
Sets
Figure of 8 to bicep curl
15
3-4
Clean and press (long cycle)
5 each arm
3-4
Alternating swings
20
3-4
Renegade row
5 each arm
3-4
Lunge walk (other arm to side)
10 steps each leg
3-4
Chest press
7 each arm
3-4
Dynamic sit-up
3 each arm
3-4
Exercise
Reps
Sets
Around the world to fig. of 8
20
3-4
Turkish get up
3 each side
3-4
High pulls
5 each arm
3-4
Rack squat
10
3-4
7 each side
3-4
Alternating swings
20
3-4
Push-up to deadlift
10
3-4
#2
#3
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TRAINING MANUAL
ADVANCED PROGRAMS
Note: Actively rest for 1.5 mins after each cycle e.g. jogging on spot or skipping
#1
Exercise
Reps
Sets
Halo
10 each way
3-4
Turkish get up
4 each side
3-4
Alternating swings
25
3-4
Renegade Row
7 each arm
3-4
Around the world to fig. 8
20
3-4
Snatches
10 each arm
3-4
Single leg deadlift
8 each leg
3-4
Exercise
Reps
Sets
Figure of 8 to bicep curl
20
3-4
Compass swings
4 each way
3-4
High Windmill
5 each side
3-4
Rack squat (free arm to side)
10
3-4
Snatches
10 each arm
3-4
Push-up to dead-lift
10
3-4
5 each arm
3-4
Exercise
Reps
Sets
Around the world to fig of 8
15
3-4
Chest press
7 each side
3-4
Turkish get up
4 each side
3-4
Renegade row
8 each arm
3-4
Single leg deadlift
8 each leg
3-4
5 each arm
3-4
Alternating swings
20
3-4
#2
#3
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TRAINING MANUAL
TABLE 1: GRIND AND BALLISTICS EXERCISES:
Grind exercises
Ballisti Ballisticscs
Military press
Snatch
Front squat
Swings
Lying chest press
Cleans (Of the clean and press)
Single leg dead lift
Around the world
Dynamic sit up
Figure of 8
Lunge
Renegade row
Turkish get up
Push-up to deadlift
Kettlebell Row
Halo
Windmill
Squat to bicep curl
TABLE 2: KETTLEBELL EXERCISES BASED ON PRIMARY MOVEMENT PATTERNS
Push
Pull
Bend
Twist
Lunge
Squat
Combo
Military press
KB Row
1 legged
Around the
Walking
Rack squat
Turkish-get-up (push, bend, twist, lunge)
Deadlift
world
Reverse
Squat to bicep curl
Windmill (bend & Twist)
Chest press
Renegade Row
Dynamic sit-up
Figure of 8
Side
Windmill
Push-up to dead-lift (push & bend)
Halo
Renegade row (push & pull)
Clean
Snatch (bend, pull & push)
Clean & Press (bend & push)
Swing (pull and bend)
Clean (pull and bend)
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TRAINING MANUAL
EXAM DESCRIPTION
A video of each of the 15 exercises outlined in this course will need to be uploaded to the Australian Institute of Kettlebells website. Each
exercise will be marked according to technique and whether it matches the instructional videos and manual.
The participant is to recall 3 instructional cues as they demonstrate each of the exercises.
Once the videos are submitted an Australian Institute of Kettlebells assessor will mark the videos and issue a certificate of completion of
the participant has achieved a mark above 75%.
There is a video available for download that will explain the exam in greater detail.
If you need assistance with the exam process then please contact us on info@kettlebellinstitute.com.au or 1300 791 479
79
TRAINING MANUAL
Pre-Exercise Screening Questionnaire
Course Type : ………………………….
Course Location (City only) ……………………
How did you find out about us? .........................................................
Personal Information (Please print details neatly)
Participants Name…...……………..
DOB……….
Postal Address ……………..………………
Phone (H) …………………
Sex …………
Post Code ………
Phone (W) …………………….
Email…………………………………………….
Emergency Contact Person………………………
Contact No…………
Stage 1 Questions
Any Yes answers will require a doctor’s clearance before proceeding
1. Do you have diabetes?
Yes
/
No
Yes
/
No
2. Have you ever had a stroke?
3. Have you ever had a heart attack or coronary revascularisation surgery?
Yes
/
No
4. Has your doctor ever told you that you have heart trouble?
Yes
/
No
/
No
5. Do you have liver or kidney disease?
Yes
80
6. Do you have chronic obstructive pulmonary disease, intestinal lung disease or cystic fibrosis?
Yes
/
No
7. Do you have any ulcerated wounds or cuts on your feet that do not seem to heal?
Yes
/
No
8. Are you, or do you have reason to believe, that you are pregnant?
Yes
/
No
9. Is there any other physical reason, which could prevent you from undertaking an exercise
program, even if you wanted to e.g. cancer, arthritis, osteoporosis, mental illness, thyroid or liver
disease?
Yes
/
No
Stage 2 Questions
2 or more Yes answers will require a doctor’s clearance before proceeding
1. Do you often have pains in your heart and chest, especially with exercise?
Yes
/
No
2. Have you at any time in the past 12 months, had an attack of shortness of breath that came on
during the day when you were not doing anything strenuous?
Yes
/
No
3. Have you ever been woken at night by an attack of shortness of breath at any time in the last 12
months?
Yes
/
No
4. Have you ever had an attack of shortness of breath that developed after you stopped exercising at
any time in the last 12 months?
Yes
/
No
5. Do you ever feel faint or have spells of severe dizziness, particularly with exercise?
Yes
/
No
6. Do you experience swelling or accumulation of fluid about the ankles?
Yes
/
No
7. Do you ever get the feeling that your heart is suddenly beating faster, racing or skipping beats,
either at rest or during exercise?
Yes
/
No
8. Do you ever get pains in your calves, buttocks or at the back of your legs during exercise which
are not due to soreness or stiffness?
Yes
/
No
9. Has your doctor ever told you have a heart murmur?
Yes
/
No
10. Do you often experience fatigue when you are not doing strenuous, or when you are not doing
anything at all?
Yes
/
No
Yes
/
No
Stage 3 Questions
1. Do you smoke cigarettes daily?
2. If no, have you quit smoking in the last two years?
Yes
/
No
3. Do you have a close relative (father, mother or sibling) who has had a stroke, heart attack or
cardiovascular disease?
Yes
/
No
4. If yes, what relation was this person?
________________________
5. At what age did this occur?
_______
6. Has you doctor ever told you that you have high blood pressure?
Yes
/
No
7. Have you had an injuries or operations that may inhibit your movement during exercise?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
I hereby state that the above information is correct and completely understood
____________________
Client’s Signature
___/___/___
Date
Theory Exam
Section 1 – Multiple Choice
1. Which of the following is not a benefit of kettlebell training?
a)
b)
c)
d)
Kettlebell training generates fat loss fast
Kettlebell training develops non-functional strength results
Creates total body symmetry
Develops a well conditioned core unit
2. Which of the following is not a component of the kettlebell?
a)
b)
c)
d)
Bulb
Horn
Handle
Plate
3. Kettlebell Exercises can be classified as one of the following:
a)
b)
c)
d)
Traditional
Kettlebell Specific
Dynamic
All the Above
4. Kettlebell training began in:
a)
b)
c)
d)
USA
Germany
Russia
Latvia
5. Who brought kettlebells into the Western World?
a)
b)
c)
d)
Pavel Tsatsouline
Steve Cotter
Vasily Ginko
Paul Chek
6. Kettlebells are:
a) 100 years old
b) 10 years old
c) 200 years old
d) Roughly 300 years old
7. Which of the following best describes biomechanical breathing?
a) You breathe out during the exertion phase of the movement and out during the relaxed
phase of the movement
b) You breathe in during the exertion phase of the movement and out during the relaxed
c) You breathe out during the exertion phase of the movement and in during the relaxed
d) You breathe in during the exertion phase of the movement and in during the relaxed
8. Irradiation is not:
a) Forming a ball of fluid
b) Recruiting other muscles
c) Assists in the execution of the exercise
d) helps in asymmetrical loading
9. To safely train with kettlebells, you must:
a) Warm-up
b) Do not overtrain
c) Practice technique
d) All of the above
10. Which of the following safety guidelines should you NOT adhere to?
a) Do not train where animals and children are near by
b) Chalk or dry off hands when necessary
c) Train on a cushioned surface such as grass or a matted out gym
d) Ensure you face the sun when training
11. Which of the following exercises is NOT a grind exercise?
a) Turkish Get-Up
b) Windmill
c) Row
d) Swing
12. When designing a program you should not
a) Perform a pre-screening and movement screening check to determine the level of fitness
of the client
b) Add a combination of grinds and ballistics
c) Ensure there is a mixture of movement types as shown in ‘primary movement patterns’
table
d) Train the client till point of failure
13. Which of the following is NOT a ballistic exercise?
a) Swing
b) Clean
c) Press
d) Halo
14. The Overhead Lock out position is used in which of the following:
e) Rack Squat
f)
Windmill
g) Kettlebell row
h) Swing
15. Rack position is used in which of the following lifts:
a) Squat to bicep curl
b) Windmill
c) Kettlebell lunge
d) Kettlebell row
16. A key kettlebell principle is not:
a) Intra-abdominal breathing
b) Irradiation
c) Valsalva
d) Biomechanical breathing
17. A key safety principle in kettlebell training is:
a) Keeping the wrist bent throughout each lift
b) Maintaining a neutral spine when picking up the bell
c) Moving the neck forward as you perform each exercise
d) Picking the kettlebell up with a hunched back
18. When designing a program you should:
a) Choose the exercise
b) Select the order of the exercise
c) Determine the load
d) All of the above
19) The recommended repetitions for grind based exercises are generally:
a) up to 10
b) up to 100
c) between 3-5
d) up to 15
20) An example of a push exercise is:
a) Kettlebell Row
b) Swing
c) Lying chest press
d) Windmill
Section 2 - Short answers
Answer all 10 questions in the space provided
1. Explain the concept of biomechanical breathing?
2. What are the 5 program design variables and how are they best implemented into a kettlebell
program?
3. What is the function of irradiation in kettlebell lifting?
4. Why is it not advised to overtrain with kettlebells, especially as a beginner?
5. Explain why it is important to implement safety principles into kettlebell training and provide an
example of this?
6. If a client presents with a sore shoulder wanting to do kettlebell training what would be your
response?
7. Why is it important to pre-screen a client prior to kettlebell training?
8. Briefly explain 3 benefits of kettlebell training?
9. What are the main muscle groups worked in the kettlebell swing and explain what the posterior
chain is?
10. Name 2 grind exercises and explain what movement type they are (i.e. push or pull; twist etc.)
Customer Details
Customers Name:____________________________ Phone (Mob)_________
Email:_______________________
Competition Grade Kettlebells
SKU
CG08
CG12
CG16
Product
Comp Grade 8 KG
Comp Grade 12 KG
Comp Grade 16 KG
RRP
$80
$90
$100
Workshop Price
$60
$70
$80
Qty
RRP
$400
Special Price
$300
Qty
$350
$300
$280
$240
$350
$300
Total
Workshop Specials
Product
Description
Kettlebells Level 2
7 CEC’s and learn many
new exercises
Powerbags Level 1 6 CEC’s and Learn the
fundamentals of
Powerbag Training
Battling Ropes
Learn the dynamics of
battling ropes
MMA
Conditioning
Get specific conditioning
using KB’s and
Powerbags
Total
Grand Total
Credit Card
Credit Card Type:___________
Name on Card:_____________________________________
Credit Card No: _ _ _ _ - _ _ _ _ - _ _ _ _ - _ _ _ _
Expiry: _ _/_ _
2% fee for Visa and Mastercard
CV (last 3 digits): _ _ _
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info@kettlebellinstitute.com.au
www.kettlebellinstitute.com.au

correspondence course - Australian Institute of Kettlebells

Transcription

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