kettlebell beginner level 1 ebook

(c) Cj Swaby all rights reserved www.cjskettlebells.com

Kettlebell For Beginners: Level 1

Contents Introduction

All Kettlebells Are NOT Created Equal

Section 1 • The Swing (and variations) • The Clean • The Clean & Press • Snatch • Squat (and variations) • The ‘Turkish, Get Up (T.G.U)

Section 2 • The Art of Exercise Programming • 1:1 Sessions • Structuring Group Sessions • CJS Kettlebell Courses System • Useful Resources


Introduction

The Kettlebell For Beginners ebook and the Kettlebell Level 1 Workshop acts as a brilliant introduction to working out with Kettlebells, what Kettlebells are, and how to use them. When used correctly Kettlebells are a fantastic tool for rapid results when combined with appropriate nutrition and recovery. They are versatile, challenging and fun.

By the end of this ebook, as a Personal Trainer, Fitness instructor or fitness enthusiast you will have a solid understanding of how to perform the basic Kettlebell exercises. You will also be fully equipped how to implement them into your own training, as well as any clients , plus the main coaching points to consider. The Kettlebell Beginner ebook has several high level objectives, stated below.

Ebook Objectives

• Understand correct Kettlebell lifting mechanics • To be able to execute safely and correctly 9 Basic Kettlebell Lifts • To understand and be able to use Kettlebell exercise programming. • How your nutrition impacts your training. • How to keep your kettlebell training exciting and fun.


What This ebook IS NOT

This Workshop will NOT make you a Kettlebell expert. It WILL give you a solid foundation in the basic lifts on which to build.

Any ebook that says it will make you an EXPERT in ANYTHING related to physical training is taking you for a fool , or a ride (and probably both).

Make no mistake, dedicated, deliberate, correct practice will make you an expert, and this takes time. Apparently 10,000 hours is what’s required. If you don’t want to become an EXPERT, but just DAMN good at Kettlebell lifting, CJS Kettlebells thoroughly recommends that you join us on our workshops. Simply go to our website for details www.cjskettlebells.com

All Kettlebells are NOT Created Equal

There are various Kettlebells available on the market, which vary drastically in quality and functional use. A Kettlebell is just a Kettlebell right? No, its not. Generally Kettlebells are split into two camps. Steel / “Competition” Kettlebells, and Cast Iron Kettlebells. The Cast Iron type often come dipped in vinyl, or are lacquer coated.


The real issue is not so much whether you use Steel or Iron, but the dimensions for the Kettlebell, and whether they are actually safe for lifting, or likely to cause injury. In the picture on the previous page are examples of various Kettebells available on the market. In our opinion the grey Kettlebells on the left are an example of a Kettlebell you SHOULD avoid. Why? Because it is not an ergonomically sound design. The elliptical handle and the space between the body of the Kettlebell and the handle does not give enough clearance for the hand to fit through it. This means that the Kettlebell sits on the wrist joint rather than on the forearm during exercises, ‘which can potentially lead to joint, tendon and muscle injuries’ and poor quality, inefficient Kettlebell technique. We suggest Pro Grade Competition Kettlebells. The dimensions are made to International Union of Kettlebell Lifting (IUKL) standards, these are what the professionals use in the sport, which means they have been researched and tested thoroughly. Cast Iron is equally as good of you select a Kettlebell that has sufficient clearance between the handle and the body of the Kettlebell. Also, be aware of the type of coating a Ketteblell may have on the handle and size of handle, as this can affect your grip or lead to blisters, grazes etc. In the UK, you can find high quality Steel or Cast Iron Kettlebells from CJSkettlebells.com (or let us know what you want and we’ll get back to you with a quote). Alternatively check out www.wolversons-‐fitness.co.uk


Section One


The Double Handed Kettlebell Swing The feel is of a smooth, continuous, flowing movement – like a pendulum.

The Swing is a ballistic lift, and the cornerstone exercise in Kettlebell training. It enables you to learn the key principles of appropriate tension and relaxation utilised in many of the other lifts. The Swing teaches your body to work as an integrated unit so that it can execute dynamic movement patterns, rather than isolated body parts working independently.


What Does it work? Primarily the Swing works the group of muscles at the back of your legs known as your hamstrings, the muscles at the front of your thigh called the quadriceps. It also works your gluteus muscles (aka your butt), the muscles of the inner thigh, your back, shoulders and forearm, plus your superficial and deeper abdominal muscles. The Main Coaching Points

• Your weight should be predominantly through heel to mid-‐foot.

• Emphasis on using hips in both acceleration and deceleration of the Kettlebell

• Emphasis on momentum and total body involvement rather than isolated movements i.e squat with a front raise

• Relax the arms -‐ allow elbow to bend slightly rather than project kettlebell away from you

• Maintain a constant distance between chin and chest to help ensure correct spinal alignment

• Ensure you are maintaining control and stability in your pelvis and lower back paying attention to your breathing pattern.

If you feel it in the lower back you may just be experiencing fatigue of the muscles, in which

case sensible progression will improve local muscular endurance. Alternatively your technique needs to be modified.

If still unsure seek further professional advice.


The Kettlebell Single Arm Swing A smooth, continuous, flowing movement. Principle is the same as the Double Hand Swing.

What Does it work? Primarily the Single Arm Swing works the group of muscles at the back of your legs known as your hamstrings, the muscles at the front of your thigh called the quadriceps. It also works your gluteus muscles (aka your butt), the muscles of the inner thigh, plus your superficial and deeper abdominal muscles. As you are holding the Kettlebell with one arm, your back, shoulders and forearm on the side of the lifting arm are challenged more, with the opposite side fighting to stabilise your body. It also works your torso through a rotational movement.


The Main Coaching Points

• Align the Kettlebell so the handle is vertical between your stance. Grab the Kettlebell, using a finger under thumb grip

• Emphasis on using hips in both acceleration and deceleration of the Kettlebell

• Emphasis on momentum and total body involvement rather than isolated movements i.e squat and front raise • Relax the arms -‐ allow elbow to bend slightly rather than project

kettlebell away from you

• Your weight should be predominantly through heel to mid-‐foot • Maintain a constant distance between chin and chest to help ensure

correct spinal alignment

• Ensure you are maintaining control and stability in your pelvis and lower back paying attention to your breathing pattern For HAND – TO – HAND SWING simple change hands when Kettlebell is in MIDFLIGHT .





The Kettlebelll Clean The feel is similar as for the single arm swing, except the kettlebell is drawn up the body and cradled in the triangle of the forearm and bicep, this is known as the “rack” position.


What Does it work?

As with the swing the clean hits the quadriceps, glutes, hamstrings, adductors, back, shoulders, superficial and deep muscles of your abdominals, your forearms and biceps. The clean develops strength endurance, coordination, force production and reduction, and the ability to absorb impact. When done for time it establishes considerable cardiovascular endurance.


• Review coaching points of the single arm swing

• Emphasis is on using hips to generate power

• Focus on efficient use of force

• Put just enough height on the kettlebell, and allow a neutral wrist • position to be maintained

• Emphasis on momentum and total body involvement rather than

isolation i.e bicep curl

• Tame the arc of the swing phase, bringing kettlebell up the midline of your body before wrapping it around forearm

• Remember to absorb the impact of the kettlebell

• Your Weight should be predominantly through mid-‐foot to heel





The Clean & Press A large fluid exercise with no jarring experienced at either end of the movement. Once you have cleaned the Kettlebell into the “Rack” Position, simple press the kettlbell overhead ensuring the Kettlebell travels up your centre line, your elbow is locked out and facing forward.


The Snatch A large fluid exercise with no jarring experienced at either end of the movement,

What Does it work? The Snatch is the a full body exercise. It works your quadriceps, hamstrings, gluteal’s, triceps, biceps forearms, your core musclulature, muscles of the shoulder girdle. Benefits include total body coordination, developing explosive power and endurance and grip strength. The Snatch is another lift that is used in Kettlebell competitions.



• Review the coaching points of the single arm swing

• The trajectory is slightly different to that of the swing, the Kettlebell is elevated overhead rather than projected forward

• On elevation, ensure that you “punch through” the Kettlebell handle or let it “corkscrew” around your hand to minimise impact on forearm

• Ensure trunk control is maintained

• To prevent wrist banging ensure elbow is allowed to bend before rapidly extending elbow to lock out overhead.

• Sufficient acceleration and control of deceleration is essential.

• Kettlebell sits in ‘hip of the palm’ when fixed in overhead position (loose grip)

• Flexibility permitting, when Kettlebell is overhead elbow should be locked out and facing forward NOT to the Side. .


The Squat

Rack Postion

From The “Horns”

Goblet Squat


What Does it Work? The squat and the variations work the muscles of the legs, your quadriceps, hamstrings, adductors, calves the lot, plus the musculature of the trunk (front and back), not to mention your arms as you grip the Kettlebell and hold the static position. The Main Coaching Points

• Ensure that you maintain correct spinal alignment i.e “neutral” • Keep your weight on your heels • Control The Kettlebell at all times • Your Knee should be “tracking” the toes • Maintain an upright posture and a “proud chest” • Keep your weight over your base of support to ensure balance • Squat only as far down as you can while maintaining correct form

If you feel it in the lower back you may just be experiencing fatigue of the muscles, in which case sensible progression will improve local muscular endurance. Alternatively your

technique needs to be modified.


If still unsure seek further professional advice. The Turkish Get Up A whole body multidirectional exercise with many variations possible


What does it work? This multidirectional total body exercise predominantly works your quadriceps, your core, triceps and is extremely beneficial for the muscles of your shoulder girdle. The Turkish get up is usually performed as a low repetition, high tension lift to develop total body strength. Main Coaching Points

• Ensure that the Kettlebell stays over your base of support throughout the movement

• As a general rule keep eyes on the Kettlebell

• keep elbow fully extended in arm holding bell

• When initiating lift off it is essential to simultaneously rotate towards Supporting arm and drive upwards through supporting leg

• In final phase of returning to floor use support arm to guide yourself down

If you feel it in the lower back you may just be experiencing fatigue of the muscles, in which case sensible progression will improve local muscular endurance. Alternatively your

technique needs to be modified.



Section Two

The Art Of Exercise Programming

“Daily Progress – Make at least one definite move daily towards your goal .” -‐ Bruce Lee


Putting It All Together: Designing A Great Workout

Due to its unique design, the Kettlebell has a specific purpose in use, all the rest is just window dressing. There are a selection of fundamental lifts, which constitute your ‘Meat and two veg’ while the others, while useful, are your side salad.

The Kettlebell is a fantastic training tool, and you will reap the best results when using it as it was designed, for Strength Power Endurance (SPE). Your strength, muscle tone and cardiovascular fitness will drastically improve to OBSCENE levels, with deliberate consistent practice, and MORE importantly, correct nutrition. The key is to understand HOW to put effective sessions together. But first to do that we must know WHY we are doing it. So let’s delve a little into your body’s energy systems. Have a look at the “Energy System” time line diagram below. It was taken from the Gym Jones First degree instructor manual (www.gymjones.com).

Max Force Max Economy

Strength/ Power Strength/Power/ Endurance Endurance > 90 Ultra

Keeping it real, real simple, your body can only produce a large amount of force for relatively short periods of time, this is your anaerobic system, of which there are three main pathways, ATP system, ATP-‐CP system, and Glycolosis (the breakdown of Carbohydrates into energy) Then, if it needs to keep going it will work at a reduced level of force output, then reduce the force production further if it still needs to keep going and will utilise oxygen to further produce energy from carbohydrates, fats and sometimes even protein . Your anaerobic systems have enough in the tank to perform workout put for up to approximately 3 minutes combined, depending on which short term system is utilised. Then your aerobic system starts kicking in. Think of it as a continuum. They don’t necessarily work independently of each other, but are intertwined, and at any one point, one energy system becomes more dominant than the other. Simple right?

ATP-‐PC System (Phosphogen System) -‐ This system is used only for very short durations of up to 10 seconds. The ATP-‐PC system neither uses oxygen nor produces lactic acid if oxygen is unavailable and is thus said to be alactic anaerobic. This is the primary system behind very short, powerful movements like throwing a punch, a golf swing, a 100 m sprint or powerlifting.


Anaerobic System (Lactic Acid System) -‐ Predominates in supplying energy for exercises lasting less than 2-‐3 minutes. Also known as the Glycolytic System. An example of an activity of the intensity and duration that this system works under would be a 400 m sprint.

Aerobic System -‐ This is the long duration energy system. By 5 minutes of exercise the O2 system is clearly the dominant system. In a 1 km run, this system is already providing approximately half the energy; in a marathon run it provides 98% or more.

Kettlebell training sits best in the middle of this continuum, when programmed correctly you can get the best of both worlds. There are many different ways to approach this, we’ve carefully selected what we’ve found to be most effective training systems in over 5 years of Kettlebell coaching. Test it. See what works best for you, and develop your own system. Please note the programming ideas below are for general fitness, and you will achieve fantastic results, for general fitness and can even have great potential carry over to your sport when correctly applied. Something more in depth is required should you want to compete at Kettlebell sport, you can contact us about that via the website for more details (www.cjskettlebells.com).

Now that you’ve got to grips with the basics lets show you a simple and effective way of designing Kettlebell work outs. Are you ready? Good!

Kettlebell Programming Principles

A good total body workout should challenge all the muscles of the body, and get your heart rate up. If you’re short on time and want a bigger bang for your buck then use individual exercises that work muscle groups across a range of joints and include as many possible in your workout routine. The swing is a perfect example of this. The kettlebell swing hits the muscles of your back, butt, legs and arms, while simultaneously working your stomach muscles. Not only that, but when done for time it will get your heart rate racing like a bat out of hell.


Power exercises such as the Swing, Clean of Clean and Push Press should be performed first then assistant lifts. This is because power exercises require the highest level of skill and concentration, and are most affected by fatigue. Performed under fatigue with poor technique and your jogging firmly on the road to injury, and hardwiring your body to perform bad technique in the future.

What To Include?

Keeping it simple, your total body workout should include movement patterns that we use in every day life, and tax the ranges of movement that we often neglect. This will help to ensure joint and muscle health, also better quality of movement in the long term. Which means not only will you look great you won’t be calling out “ oh my back” every time you stand up from a seated position. The main movement patterns to include are

• A Squatting movement -‐ e.g Bodyweight Squats/ Kettlebell Squats/ Overhead Squat • A Pulling movement – e.g Kettlebell Cleans / Pull ups/ Renegade Rows • A Pressing movement -‐ e.g Kettlebell Press/ Press ups • Rotational movement -‐ e.g Kettlebell Windmill / Russian twists • Lunging movement – e.g Kettlebell Lunge/ Walking Lunges etc

These movement patterns don’t have to be done in isolation, you can put a few of them together to turbo charge your workout. For example, rather than doing a few sets of cleans, then a few sets of presses, why not combine the two and perform a clean and press? Or even a press when you are in the lunge position (this one is a bit tasty). Perhaps you want to work linking as many movement patterns together to challenge your coordination as well – why not try a Turkish get up, then go straight into a windmill? Maybe in one workout focus on Pushing and Squatting movements, the next workout Pulling and Lunging movements. The potential is limitless. Follow the simple principles outlined and get creative.

Now you know what movement to perform, what about direction? Let me explain, why limit your self to lunging forward? Why not try lunging backwards as well? With any exercise, be it bodyweight or kettlebells think about how you can change the exercise to make it more interesting and effective. Directions to think about, include

Forwards Backwards Left Right Up Down Rotation

How To Structure Your Workout


Quality over quantity. The beauty of Kettlebells is that you don’t need to spend hours pounding away to get fantastic results. This is supported by the recent trend in the fitness industry which has finally realised that shorter, frequent and more intense sessions can yield greater results. Hence the popularity of HIIT training (High Intensity Interval Training) and the Tabata Protocol. However this doesn’t mean that you can massacre a pizza and drown your liver in a sea of alcohol and expect to get results, a healthy balanced diet is still essential.

Keeping it simple, we suggest using the templates on the following page as a guide, allocate one fo the following – depending on how your schedule is that week, so be realistic.

• 20 minutes • 30 miuntes • 45 minutes

Once you’ve decided your time frame, select your exercise from the menu (based on the movement pattern model) and break down the session into the following.

Minute Drills

4 – 6 different exercises. This constitutes a block. Perform each exercise for a minute. Rest one minute. Then complete several blocks in your given time frame. Don’t worry about counting reps, just do as many as you can in the time (with good form). For example in a 20 minute workout after a 5 min warm up you could do the following;

1. Double Handed Kettlebell Swing x 1 minute 2. Burpees x 1 minute 3. Kettleblell Clean and Press x 1 minute 4. Squats x 1 minute 5. Windmill x 1 minute

Rest 1 minute

Repeat this block three times .

Tabata Protocol

Genius researcher in Japan found that short periods of high intensity work, with minimal recovery helped whip the ice skating team into shape and dominate the competition. Using a 2:1 work/ rest ratio. In this workout out 20 seconds on / 10 seconds rest equals one round. There are eight rounds in a block. Complete4 – 5 blocks in your workout. Job done. So for example


1. Kettlebell Snatches 20:10 x 8 rounds 2. Kettlebell Press 20 :10 x 8 rounds 3. Sprints 20:10 x 8 rounds 4. Sit ups 20:10 x 8 rounds

Density Training

Put simply your goal is to perform as much work as possible in the given time frame. So, keeping it simple, pick three or four exercise and perform each for a 5 minute density block (no rest between). Warm up and cool down appropriately.

• Hand to Hand Swings • Burpees • Snatches

Record how many you perform of each in the time frame, and as you become fitter your numbers for the density block will improve.

Interval Weight Training (IWT)

IWT as popularised by Pat Oshea, consists of 8 – 12 repetitions of a resistance exercise, followed by 2 minutes of aerobic exercise. Complete three sets, with a two minute rest between sets. This constitutes one block. Complete three blocks in total, changing the resistance exercise and the ‘Aerobic’ exercise each time, allowing a four minute rest between blocks. So it may look something like this.......


Block 1

A1: Kettlebell Exercise: Double Kettlebell Push Press x 10 Reps

A2: Star Jumps

Repeat x 3 sets. 2 minute rest between sets.

Rest 4 Minutes before attempting Block 2

Block 2

A1: Kettelbell Exercise: Double Kettlebell Cleans x 10 reps

A2: Skipping Rope

Repeat x 3 sets. 2 minute rest between sets

Rest 4 minutes before attempting Block 3

Block 3

A1: Kettlebell Exercise: Double Kettlebell Swings

A2: Shuttle runs/ Jog

Repeat x 3 sets. 2 minutes rest between Sets

Workout complete!

TOP TIP

If you’re working out at a gym, why not mix it up with the CV equipment? Use the rowers or spin bikes as the CV section? The potential is only limited by your imagination.


To Summarise

A Word About Progression

Your body responds to the specific demands placed upon it, this is the S.A.I.D principle (Specific Adaptations to Imposed Demands). You want to provide an adequate stimulus, but you don’t want your body rebelling and shutting down on you because you haven’t progressed strategically, and allowed adequate recovery and restoration, with your body screaming out WTF?!!

The key thing is, no matter which training protocol you use (outlined previously or not) you want to keep a training log so you can make appropriate changes to the variables in your program. Below are some of the variables you want to consider when designing and modifying a program. As a rule of thumb change only one of the variable s below in any one workout, say every second week to reduce risk of injury, and allow for appropriate adaptation. Also use the 2-‐for-‐2 rule. If you can perform two or more repetitions over your assigned repetition goal for two consecutive sessions, then increase the training Load or manipulate the Intensity.

Intensity

In this instance rather than the resistance or percentage of 1RM used, We refer to intensity as ‘ unit of work in a given time.’ So for example in Density Training, or Minute Drills you may be able to perform perform one repetition every six seconds, giving you a Physical Work Capacity (PWC) of 10 reps per minute.

If you stayed at the same weight over a period of weeks, and fitness increased you would hope to see your reps per minute increase e.g to 12 or 15 reps per minute. Maybe your goals was to achieve that intensity for a five or ten minute continuous piece, or sustain it for a series of density blocks. Once that was achieved you Could then increase the Load.


Volume

The total amount of weight lifted in a training session. For example if doing IWT. In Block 1 Double Kettlebell Push Press with 16kg x 10 reps = 160kg. Multiply that by 3 sets 480kg in Block one.

If I used Double 16kg for each Block that would be

480kg x 3 = 1440kg or 1.44 Tons.

That would give me my total Load-‐Volume for the Training Session. To change the Load-‐Volume you can manipulate two variables such as the amount of repetitions or Load. It is advisable to gradually increase Load-‐Volume every 3 – 6 weeks.

Load

By this I mean the amount of weight you are using. Kettlebell increments are different to standard weights, so bear this in mind.

Duration

This is simply the amount of time spent performing work. This variable can be increased or decreased depending on time available and goal you wish to achieve. Also take into consideration appropriate work: rest ratios in any given work out. Some useful guidelines of work to rest ratios are;

1:1 1:2 1:3

In A Nutshell

Play with the variables to produce effective and fun workouts, sticking to solid exercise principles. A good guideline is that if you increase one variable in any one session, REDUCE another variable. It’s not advisable to increase all variables in any single session.

In the above training protocols I’ve used a combination of bodyweight and kettlebell exercises, but its up to you. You can choose purely Kettlebell exercises if you wish, or only body weight exercises. Mix it up a little bit. Do what keeps you interested and motivated to train. Stick to the principles and you will achieve great things with your fitness. Have fun with experimenting.


Scheduling Your Kettlebell Training

Weekly Training Workout Schedule -‐ Sample A (Beginners) Description Mon Tues Wed Thurs Fri Sat Sun Kettlebells Y Y Kettlebells & Bodyweight

Y Y

Weekly Training Workout Schedule – Sample B (Beginners) Description Mon Tues Wed Thurs Fri Sat Sun Kettlebells Kettlebells & Bodyweight

Y Y Y

Weekly Training Workout Schedule – Sample C (Intermediate) Description Mon Tues Wed Thurs Fri Sat Sun Kettlebells Y Y Kettlebells & Bodyweight

Y Y

Weekly Training Workout Schedule – Sample C (Intermediate) Description Mon Tues Wed Thurs Fri Sat Sun Kettlebells Y Y Kettlebells & Bodyweight

Y Y

Weekly Training Workout Schedule – Sample C ( Advanced) Description Mon Tues Wed Thurs Fri Sat Sun Kettlebells Y Y Y Kettlebells & Bodyweight

Y Y


This is just an example of how you could effectively structure your training week. It’s a good idea to map it out. This is so you know what you are doing each day, so that you can foresee anything that you might need to adjust in your diary to make it work. Plus you will only get superior results from an effective structured program.

Kettlebell Workout Templates : Single Kettlebell

Beginners Programme

Workout 1 (Working for Sets)

Warm up: Joint Mobility / Dynamic Movement

• Single Handed Swing • Single Arm Clean • Squats • Single ArmPress

5 reps per arm x 3 – 5 sets. Rest 30 seconds – 1 minute between sets

• Turkish Get Up 3 – 5 reps x 3 sets

Cool and Down Stretch

Workout 2 (Working for Time)

Warm up: Joint Mobility / Dynamic Movement

1) Hand to Hand Swing 2) Clean & Press 3) Squats 4) Turkish Get Up

Cool down and Stretch

1 minute per exercise (per arm where applicable). Rest 45 seconds to 1 minute between each circuit. Complete 3 – 6 circuits


Workout 3 (Working for Sets)

Bodyweight and Kettlebells

Warm up: Joint mobility/ Dynamic Movement

1) Double Handed Swings 2) Burpees 3) Single Arm Clean & Press 4) Body Weight Squats 5) Single Arm Kettlebell Clean into Step back Lunge

10 reps x 3 – 5 sets. 30 seconds to 1 minute rest between sets. No rest between exercises

Workout 4 (Working for time)


1) Clean and Press 2) Hand to Hand Swings 3) Press Ups 4) Bodyweight Turkish Get Ups 5) Cleans into Squats

Cool down and stretch

Complete 4 – 5 rounds of the circuit. 45 seconds per exercise, 20 seconds rest between exercises.

As your fitness improves you can play with the rest periods and duration of the exercises as outlined earlier in the book. If you find the exercises are becoming too easy you can challenge yourself by using double Kettlebell in the exercises.

Intermediate Kettlebell Programmes

Workout 1 (Workout for sets)


Warm up: Joint mobility/ Dynamic movement

• Snatch • Kettlebell Front Squats • Clean & Press

Complete on both arms. Perform 8 reps x 8 sets with no rest in a circuit fashion

Rest 3 minutes

• Turkish Get Up into Windmill 5 reps x 3 sets

Workout 2 (workout for time)

1) Kettlebell Push Press 2) Hand to Hand Swings 3) Overhead Squats/ Squats 4) Snatch

Complete 1 minute per exercise (per arm where applicable). Complete 3 – 5 rounds of this circuit with no rest.

Cool down and stretch

Workout 3 (for sets)


• Press ups • Clean and Press • Pull ups • Snatches • Kettellbell Front Squat

10 reps per exercise x 5 sets. Rest 1 minute between each round of exercises.

Cool down and Stretch

Workout 4 (workout for time)

Bodyweight and Kettlebell exercises


Warm up: Joint Mobility/ Dynamic movement

1) Burpees x 1 minute 2) Kettlebell Jerk x 2 minutes (per arm) 3) Snatch x 2 minutes per arm 4) Over Head Squats or Squats x 1 minute

Complete circuit twice. Rest 1 minute. Complete 3 – 4 rounds.

Cool Down and Stretch

Kettlebell Group Sessions Template

Important Considerations

After an initial warm up dedicate considerable time perfecting technique. Quality over quantity, intention and emphasis is everything creating a solid foundation so that participants can progress into more cool and fun stuff in Kettlebell lifting, plus receive great satisfaction in doing it correctly and most importantly safely.

You don’t have to drill each technique in a monotonous militaristic fashion. Make it fun and interesting. Break the movement up, from Top Down to Bottom Up progressions, plus assistant and corrective drills. Do whatever it takes to get it right and engrain good habits. Your class will thank you for it, and it’s the hallmark of a good instructor.

Below is a simple Kettlebell & Bodyweight Class Template for people with NO previous Kettlebell experience. This is a real basic example. You can substitute any of the exercises for the ones you have learnt, and utilise any of the training protocol be it Modified Tabata Protocol, IWT, Minute Drills, Density Training or HIIT. Modify it according to the level of your participants, beginners, intermediates or advanced. Why not throw in some other kit as well? Medicine balls, skipping ropes, jump boxes. Get creative. If you are ever stuck you can always check out the CJS Fitness Blog for the Full Throttle Fitness WOW# (Workout Of The Week) rip it off, we don’t mind – just give us credit for it!


Description Weight Reps Time Warm Up: 10 Mins Total Joint Mobility N/A 15 per Joint Squats 15 Cossack 15 Upward / Downward Dog 15 Main Session Technique 20 Mins Total Double Hand KettlebellSwing Hand to Hand Swing Kettlebell Squat Mixed Circuit Training (MCT) 18 Mins 45 secs work : 15 rest x 5 stations x 5 Blocks. REST 1 Minute Between Blocks

1) Kettlebell Swing 2) Press ups 3) Kettlebell Squat 4) Plank

5) Hand to Hand Swing Cool Down & Stretch

10 Mins

To advance simply use two kettlebells instead of two, or why not try and pick one exercise such as the snatch(which works your entire body) and see how many lifts you can complete in ten minutes. Now you know the principles, you are only really limited by your imagination.

If you want inspiration for workout, check out our website and blog for regular updates or join the CJS Kettlebells Group on FACEBOOK for cutting edge workshops, classes and information to get you in tip top shape.


The CJS Kettlebell Essentials: KB Level 2 Course is designed specifically to accelerate your Kettlebell training, both your technique and performance. You will learn some of the explosive double Kettlebell exercises that have the potential to radically transform your body, and achieve greater gains in strength and cardiovascular endurance. You will leave this workshop with a greater in depth of knowledge of Kettlebell training, improved Kettlebell technique, and a fantastic tool kit to see outstanding results in your Kettlebell training. Spaces are limited to ensure that you get quality coaching and the best value for your money.

• We guarantee a high standard of Kettlebell coaching • Kettlebell Coaches are IKFF Certified AND/ or CJS Kettlebells Accredited • Kettlebell Instructor: Student Ratio of 1:7

WHO Can attend?

• Previous Attendees of CJS Fitness KB Level 1 Course • Members of the public who have trained with an IKFF CKT • Personal Trainers and Coaches who have taken a Kettlebell Instructor Course • Qualified Kettlebell Instructors • ANYONE who has previous experience with Kettlebells Training who believes they have

covered the material in our KB Level : Kettlebell Essentials workshop (If in doubt please contact us)

This Kettlebell Course Covers

• Double Kettlebell Swing • Double Kettlebell Clean • Double Kettlebell Clean & Press • Single Arm Kettlebell Jerk • Double Kettlebell Jerk • Double Kettlebell Snatch • Double Front Squ


WHAT You Will Learn

• Kettlebell Exercises Technique and Kettlebell Workout Routines

• How to avoid common mistakes in Kettlebell Training • Kettlebell Technique Correction & Remedial Drills • How to Structure an Effective Kettlebell Training program

and Kettlebell Session • Which Kettlebell exercises to use, When to use them and importantly WHY?

WHAT You Will Receive

• 8.5 Hours of Expert Kettlebell Training Tuition • KB Level 2 E-‐book Manual with photographs and FREE Kettlebell workouts, plus in depth

explaination • Certificate of Completion of Kettlebell Course for CPD (where applicable) • 10% Off Kettlebell Orders (contact us for details)

For Kettlebell Course Dates and Booking Contact us

E: [email protected]

W: www.cjskettlebells.com


The CJS Kettlebells Essentials: KB Level 3 Kettlebell Course is designed specifically to challenge your body and develop raw strength and power. How? By getting your body to perform unique Kettlebell exercises through unusual combinations and range of motion. Your body will learn to adapt to new and interesting ways of moving under load that it rarely explores.

Odd Kettlebell lifts are great fun and an important addition to conventional Kettlebell exercise routines, providing resistance to stagnation often seen in limited Kettlebell routines that result in a training plateaux. You will learn some of the unique powerful lifts, some of which were favourites of the strongmen of old. You will leave this workshop with a greater in depth of knowledge of Kettlebell training, improved Kettlebell exercise technique ad how to apply them to fitness training, or training for sport. Spaces are limited to ensure that you get quality coaching and the best value for your money.

• We guarantee a high standard of Kettlebell coaching • Kettlebell Coaches are IKFF Certified AND /or CJS Kettlebells Accredited • Kettlebell Instructor: Student Ratio of 1:7

WHO Can attend?

OPEN TO ANYONE WITH PREVIOUS KETTLEBELL TRAINING EXPERIENCE (MUST BE ABLE TO SWING, CLEAN, PRESS A KETTLEBELL)

This Kettlebell Course Covers

• Kettlebell Bent Press • The Kettlebell Windmill • Two Hands Any How • Stacked Turkish Get Up (Two Kettlebells, One hand!) • The Kettleblell Sots Press • Stacked Kettlebell Presses • Kettlebell Pistols


WHAT You Will Learn

• Kettlebell Odd lift Exercises • How to avoid common pitfalls in Kettlebell Training • Kettlebell Exercise Correction & Remedial Drills • How to Structure an Effective Kettlebell Training Session • Which Kettlebell exercises to use, When to use them and importantly WHY?

WHAT You Will Receive

• 6.0 Hours of Expert Kettlebell Tuition • KB Level 2 E-‐book Manual with Kettlebell Training routines and explanation • Certificate of Kettlebell Course Completion for CPD (where applicable) • 10% Off Kettlebell Orders (contact us for details)

For Kettlebell Course Dates and Booking Contact us

E: [email protected]

W: www.cjskettlebells.com


NOTES


Useful Resources

Below is a short list of things worth checking out if you 1) want further workout inspiration and ideas 2) Deepen your knowledge of Kettlebell lifting.

Websites

www.cjsfitness.com

www.cjsfitnesskettlebells.com

www.mikemahler.com

www.simplestrength.com

www.ikff.net

www.stevecotter.com

www.shihan.com

DVDs

Kettlebell Essentials: KB level 1 (July 2011)

Steve Cotters Encyclopaedia of Kettlebell Lifting

Svetlana Writtle Power & Beauty DVD Collection

Jeff Martone H2H

London Kettlebells Practical Kettlebell Training

kettlebell beginner level 1 ebook

Documents