KETTLEBELL FIT - Adelaide Fitness Expo
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KETTLEBELL FIT
Welcome to the FIT College Foundation Skills
course where you will learn the FIT College
system of Kettlebell training. This course will
develop the foundation skills in using Kettlebells
and provide you with the skills to implement
such exercises into training sessions with your
clients.
FOUNDATION SKILLS
Kettlebell FIT Foundation Skills - © FIT College 2015
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Kettlebell FIT – Foundation Skills
Contents
Introduction ................................................................................................................................ 2
Course Aims & Objectives ................................................................................................. 2
Assessments Practical & Theory ........................................................................................ 3
Typical Workshop Timetable ............................................................................................. 3
Fundamentals of Kettlebell Training ......................................................................................... 4
Safety Guidelines ....................................................................................................................... 4
Pre-screening ...................................................................................................................... 5
Grip ..................................................................................................................................... 5
Speed of Movement ............................................................................................................ 6
Range of Movement ........................................................................................................... 6
Weight Selection................................................................................................................. 6
Hand Care ........................................................................................................................... 7
Exercise Selection ...................................................................................................................... 8
Goblet Squat ........................................................................................................................... 8
The Kettlebell Swing ............................................................................................................ 10
The Single Rep Swing ...................................................................................................... 10
The Multi Rep Swing ....................................................................................................... 11
The Kettlebell Clean............................................................................................................. 13
The Kettlebell Press ............................................................................................................. 15
The Turkish Getup ............................................................................................................... 16
Kettlebell Variations of Common Exercises............................................................................ 20
Workout Programming ............................................................................................................ 23
Program design concepts ...................................................................................................... 23
Warm up sets .................................................................................................................... 23
How many reps? ............................................................................................................... 23
Rest intervals .................................................................................................................... 24
Tempo ............................................................................................................................... 24
Number of sets .................................................................................................................. 24
Programming Ideas .............................................................................................................. 24
Ballistics and Grinds ......................................................................................................... 24
Sets/reps and Ladders ....................................................................................................... 25
Complexes and Chains ..................................................................................................... 25
Hybrid Programs............................................................................................................... 26
Program Ideas .......................................................................................................................... 26
Scientific Evidence .................................................................................................................. 29
Additional Reading .............................................................................................................. 30
Kettlebell FIT Foundation Skills - © FIT College 2015
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Introduction
Kettlebell training refers to training exercises and programs associated with Kettlebells.
Kettlebell training involves the use of a uniquely designed bell or ‘girya’. Kettlebells can be
used in many different environments. Kettlebell training is distinguished from traditional
training in that most movements are done freestanding and involve dynamic movements
requiring overall control and stability. Kettlebell exercises can be easily progressed through
manipulation of basic variables allowing them to be used for both beginner and advanced
personal training clients. The Kettlebell FIT Foundation Skills Course will teach you the
theory of Kettlebell training and its application, and a range of foundation exercises and
progressions.
Course Aims & Objectives
The aim of the Kettlebell FIT Foundation Skills course is to provide foundation knowledge
and practical overview for fitness professionals of the background, science and application of
Kettlebell training. Participants must be qualified at least at Certificate III level in Fitness as
minimum entry for this course.
Foundation Skills course attendees should be able to:
Understand the benefits of Kettlebell training and how these activities can be
integrated into normal training methods.
Understand the safety considerations and how to safely and effectively use
Kettlebells.
Demonstrate the correct exercise techniques for different exercises and combinations.
Progress these exercises through a range of variables to cater for different client
backgrounds and goals.
Design basic programs using the Kettlebell.
The goal of the workshop is not to make participants an expert but rather to introduce
kettlebell movements and how they can be incorporated into training safely.
“Ballistic” exercises are the swing, clean and snatch. These movements are explosive by
nature and incorporate multiple movement patterns for proper execution. This makes
them great for burning calories, working both aerobic and anaerobic systems, power
development and general strength gains.
“Grind” movements are your slower strength movements such as the Military Press,
Goblet Squat and Dead Lift. These exercises are great for enhancing natural movement
patterns and developing functional strength.
The Turkish Get Up would fall under the Grind category if you had to choose, however it
should sit alone for it incorporates mobility, stability and strength components.
Kettlebell FIT Foundation Skills - © FIT College 2015
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Some of the progressions also blur the distinction between a Grind and Ballistic exercise:
the push press and jerk are both explosive strength movements that don’t quite fit either
category.
The workshop aims to cover these fundamental movements and how to program them.
Additionally it will cover secondary movements that are good for warm ups, regressions
and generally fill in the gaps that the primary lifts may have left.
Pre-requisites – All participants must be qualified and registered at Certificate 3 Fitness
level to participate in the course. However you must have a Certificate IV in Fitness or
equivalent to attain Fitness Australia CECs from participation in this course.
Assessments Practical & Theory
Theory: Theory assessment for Kettlebell FIT Foundation Skills will involve 30 Questions
(80% Pass Mark). Via an online exam portal.
Practical: Competent performance of selected exercises and combinations.
Typical Workshop Timetable
8.00 Foundation Kettlebell Knowledge – Safety, Set Up, Science
9.00 Practical – Kettlebell Core Lifts 1 (Goblet Squat, Kettlebell Swing)
10.00 Practical – Kettlebell Core Lifts 2 (Kettlebell Clean, Press)
11.00 Practical – Kettlebell Core Lifts 3 (Turkish Get Up)
12.00 Break
12.30 Practical – Kettlebell variations to common exercises
1.30 Program Design & Sequencing
2.30 Summary and Assessment
3.30 Course Finish
Review the theoretical component after finishing the practical workshop and complete the
online exam (4 hours)
Kettlebell FIT Foundation Skills - © FIT College 2015
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Fundamentals of Kettlebell Training
The kettlebell or “girya” is a cast-iron weight (resembling a cannonball with a handle) used to
perform ballistic exercises that combine cardiovascular, strength and flexibility training
Kettlebells were developed in Russia in the 1700s. The Soviet army used them as part of their
physical training and conditioning programs in the 20th century. They had been used for
competition and sports throughout Russia and Europe since the 1940s. Though kettlebells had
been in the United States in some form since the 1960s or earlier, Dragon Door Publications
and Pavel Tsatsouline developed the first instructor certification program in the USA in 2001
Unlike traditional dumbbells, the kettlebell's centre of mass is extended beyond the hand; this
facilitates ballistic and swinging movements. By their nature, typical kettlebell exercises
build strength and endurance, particularly in the lower back, legs, and shoulders, and increase
grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage
the entire body at once, and in a way that mimics real world activities such as shovelling or
farm work.
Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large
numbers of repetitions. Kettlebell exercises are in their nature holistic; therefore they work
several muscles simultaneously and may be repeated continuously for several minutes or with
short breaks. This combination makes the exercise partially aerobic and more similar to High-
intensity interval training rather than to traditional weight lifting. In one study, kettlebell
enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6
calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout -
"equivalent to running a 6-minute mile pace".
The movements used in kettlebell exercise can be dangerous to those who have back or
shoulder problems, or a weak core. However, if done properly they can also be very
beneficial to health. They offer improved mobility, range of motion and increased strength.
Safety Guidelines
Kettlebells Training: Addendum to Safety Guidelines for Strength Training (Fitness
Australia)
1. Exercise Professionals must ensure that the pre-exercise screening process identifies
contraindications in the form of significant injuries, particularly to the shoulder, lower
back or hip.
2. Exercise Professionals must ensure that training and conditioning history is
considered prior to implementing the more complex or ballistic Kettlebells lifts.
3. Exercise Professionals need to take clients through a progressive approach to stability,
control and function before complex integration, particularly at speed.
4. Good squatting and deadlift technique, with good lumbar/pelvic/hip stability and
unction, plus good overhead shoulder patterning should be achieved beforehand.
Kettlebell FIT Foundation Skills - © FIT College 2015
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5. Clients should be able to demonstrate an ability to stabilise the trunk in three planes of
motion against external forces with particular consideration to the deceleration and
unilateral forces during complex and ballistic Kettlebells movements.
Pre-screening
Prior to using Kettlebells with clients fitness professionals should ensure the following:
Pre-exercise health screening should be undertaken prior to kettlebell training
Movement screening to ensure the client can achieve the basic movements required
for kettlebell training
Grip
Single Arm Pinch Grip
Exercise
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
Hold Kettlebell At One End Of Hand Slipping To Centre Of Grip.
Grip With Thumb Clamped Onto Thumb Releasing ‘Pinch’ On Index
Index Finger. Finger.
False Grip
Exercise
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
For Overhead Hold Kettlebell Across Palm Grip Slipping Away From Wrist At
And Pressing From Web Between Thumb And Base Of Palm, Allowing Excessive
Positions Index Finger To Base Of Palm Tension On Wrist And Forearm
Where Palm And Wrist Meet. Flexors.
Kettlebell FIT Foundation Skills - © FIT College 2015
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Speed of Movement
The speed at which you perform a movement can alter the intensity of an exercise.
Slow controlled movements – typically generate more control and stability around joints and
increase time under tension which increase intensity overall for the movement. More
commonly used in lower rep ranges and higher loads.
Slow eccentric phase – by increasing the eccentric phase you can build strength more
quickly and provide increased time under tension. This can sometimes be used to increase
strength in movements where the person is still not capable of performing the concentric
phase of the movement.
Controlled speed – reduces overall time under tension per repetition and may be used when
performing higher repetition ranges for muscle endurance
Dynamic movements – introduces higher rates of contraction during the concentric phase of
a movement as in a jump. Commonly used in advanced programs and requires ability to land
and stabilise before these are introduced.
Range of Movement
Whilst full range of movement (ROM) may always be the ideal for performing an exercise, in
many instances for Kettlebell training, the person may only be able to control or achieve a
partial range of movement.
Partial ROM – reduces overall intensity and can be used to allow the person to work within
their preferred strength range or within their limited control of the movement. Partial reps
may also be used to increase intensity when fatigue may prevent full rep ranges being
achieved.
Full ROM – is always the preferred goals for performance of a Kettlebell exercise. In some
cases you may need to regress the level of the exercise to allow this to be achieved as a more
intense version of an exercise may require strength or control not fully developed by the
person.
Weight Selection
Kettlebells USA advises that men start with a kettlebell weighing between 16 and 24
kilograms for ballistic movements and one weighing between 12 and 24 kilograms for grinds.
For absolute novices, the organisation recommends going as low as 12 kilograms for ballistic
movements. It also emphasises that women tend to pick kettlebells that are too light and
recommends a weight between 8 and 12 kilograms for ballistic movements and 6 and 8
kilograms for grinding movements. If you need to go lower than these recommendations you
may need to use a more stable tool to build up some baseline strength before coming back to
the kettlebell.
Kettlebell FIT Foundation Skills - © FIT College 2015
6|PageHand Care
It is vital when starting out, especially when you get to volume work on the snatch that you
look after your hands. Beyond moisturising you can use tennis wrist bands across you hand
seam to reduce the friction.
If in your training you start to get significant issues with your hands stop and treat the issue.
Having calluses come off is painful and takes time to heal so treat any symptoms before they
get to this point.
Kettlebell FIT Foundation Skills - © FIT College 2015
7|PageExercise Selection
Goblet Squat
The Goblet Squat is a perfect foundation exercise. Firstly it is relatively easy to teach, it
provides great feedback on a basic squat movement pattern and is the first step into loaded
squats.
Step One is to set up the stance.
To do this we assume the four point hands and knees position. Knees directly below the hips
to start and hands roughly beneath the shoulders. From here while keeping the head up and
spine neutral we rock back until our hip crease passes the knees. If you can’t reach this point
come back to the start and widen you knees. Continue with this until you find your stance.
For anyone who can’t find their stance we are going to need to work on movement quality
prior to advancing the squat.
Step Two is to pick up a kettlebell.
For those familiar with a kettlebell perform your hike pass and pull the kettlebell vertical
rather than let it swing out and you will end up in the goblet squat position. For everyone
else we squat down to the kettlebell, take hold of the horns of the handle and pull the
kettlebell to the front of the chest prior to standing up.
Important note; at no time is it ok to bend through the spine (back) to pick up a load off the
floor. If you haven’t got the range of motion required use a bench or something to assist.
Step Three is to squat.
The goblet squat is firstly a mobility exercise that we use to improve technique and reinforce
quality movement before we move on to more advanced squat techniques that require more
load. The wide stance of the goblet squat allows us to make room to drop our hips into, it
also helps the knees to track the toes. All of these factors make the goblet squat the perfect
place to start loaded squats.
Kettlebell FIT Foundation Skills - © FIT College 2015
8|PageCommon Faults &
Why Initial Cues Follow Up Cues
Modifications
Posterior Hold the kettlebell close to the Maintain Leaning too far
chain, chest, centred in front of your kettlebell forwards with trunk
glutes, feet. Assume a good sumo position near
Not lowering hips
hamstrings, squat setup stance: head up, chest
below parallel
core, hips, chest open, butt back, and
adductors, weight on your heels. Letting kettlebell fall
back and Simultaneously lower your Try not to lean forward away from
shoulders hips down between your legs. too far forwards chest
Once the squat reaches the end
ROM, return to the original
start position by extending hip
knee and ankle joints.
Notes:
Kettlebell FIT Foundation Skills - © FIT College 2015
9|PageThe Kettlebell Swing
There is recent research to support the fact that the kettlebell swing is a fantastic exercise
providing benefit for multiple goals. The swing can be used to assist in training strength,
speed, the vertical jump down to weight loss and general fitness.
As stated the kettlebell swing is the great all-rounder, however it needs to be done correctly
or it will cause injury. This is reflected well by the number of people who say that kettlebell
training hurts their back, it should strengthen the back not hurt it. Train with kettlebells
correctly and your clients will benefit.
The Wall Touch
• Stand with your feet shoulder width apart facing away from a wall. Make sure you
are about half the length of your thigh away from the wall.
• Take the blades of your hands - the part you’d karate chop someone with – and
place them on the creases in your groin where your underpants sit.
• Push back your hips with the blades of your hands until your butt touches the wall.
• Now, this next bit is important – do not put any weight on the wall. Your butt
should touch the wall but all the weight should be on your feet – not leaning
against the wall.
• Perform ten reps of this wall touch.
• Once you can do that, edge your feet away from the wall by about the length of
your big toe and repeat the drill. You’ll notice you probably need to bend your
knees a little to actually touch the wall – that’s okay. But make sure the first body
part that bends is your hips and not your knees.
• Perform another ten reps.
• Edge away from the wall a bit more – probably about half the length of your big
toe by now and repeat. Hips bend first, knees bend incidentally but they do bend.
The Single Rep Swing
While the deadlift teaches you the mechanics of the swing it also creates in a way a false
position, as you will never need to go that low when swinging.
• For the pendulum swing, set up like for the deadlift except the kettlebell will be
just in front of you – about the length of one of your feet away.
• Once you have lowered yourself to the bell, positioning the hips down and back,
grab hold of the kettlebell and again take the slack out of your body.
• Now simply hike the bell back hard – force plate analysis of the swing shows far
more force should be generated on the backswing than on the upswing so don’t be
shy. Make sure to keep the alignment of the body and not crumple as the weight
of the bell pulls you back.
• Perform a single swing and return the bell to its starting position.
• Perform ten single reps.
Kettlebell FIT Foundation Skills - © FIT College 2015
10 | P a g eThe Multi Rep Swing
The only thing you need to do now is to continue swinging instead of stopping after each rep.
Don’t try to start out with high volume swings, keep it below 20 reps to start out. Anything
more will likely lead to poor form and maybe a sore back. The swing is two movements –
your hips move down and back, and then up and forward, finishing at lockout. The lockout
should be exactly the same as during the deadlift – glutes tight, abs on, legs tight and
kneecaps drawn up, shoulders down and back, and with a big chest and tall spine. As always
in learning movements, get the quality right before you worry about quantity. Ten good
swings will do more for you the a hundred poor ones. Suggested starting weights for men
would be a 16 kg/35 lb. bell and for women a 12 kg/26 lb. bell.
Kb Swing
2 arm
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
Posterior Set the kettlebell on the Powerfully The kettlebell does not
chain, ground, centred in front of your contract glutes. project high enough.
glutes, feet. Assume a good deadlift The shoulders do not
Should feel like
hamstrings, setup stance: head up, chest remain square. The
a vertical jump
core, hips, open, butt back, and weight on kettlebell feels like it
adductors, your heels. Grasp the will slip out of hand.
back and kettlebell. Simultaneously Loss of neutral spine.
shoulders extend your legs and pull (i.e.
Hike) the kettlebell up and
back between your legs. Once
the kettlebell reaches the end
of its arc, explosively extend
your knees and hips
Kettlebell FIT Foundation Skills - © FIT College 2015
11 | P a g eKB Swing
single arm
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
Hamstrings, Same set up as 2 arm, but Keep grip straight The kettlebell does not
core, hips, with 1 hand. Other hand is and strong, with project high enough.
adductors, left in space as counter solid horizontal The shoulders do not
back and balance. plane. Turn thumb remain square. The
shoulders in on the kettlebell feels like it
backswing. will slip out of hand.
Loss of neutral spine.
Notes:
Kettlebell FIT Foundation Skills - © FIT College 2015
12 | P a g eThe Kettlebell Clean
The first thing to keep in mind with the kettlebell clean is that it is a ballistic movement
powered the same way as the swing differing only in the end position of the kettlebell. I find
when I focus on keeping the power source of the swing in the clean and later the snatch they
are much more fluid and powerful.
• The fastest way to learn the clean is actually from the top down. To begin, grip
the kettlebell in one hand and grasp over the top of your first hand with your other
hand. Now curl the bell to your chest. Remove the non-working hand and get
comfortable in this position. Your elbow should be tucked in against your side, as
if trying to hold a newspaper between your upper arm and your ribs. Your forearm
should be mostly vertical, but angled slightly across your chest. The thumb should
be pointing back toward you. It is important to make sure the wrist is straight at all
times. Position the handle of the bell parallel to the callus line for now as we’re
only concerned about the clean. This is the RACK position and it is vital that we
get this right as it will have an impact on numerous other movements.
• This rack position needs to be strong and firmly imbedded so you can direct the
kettlebell there each time. A good drill at this point is to go for a walk in the rack
position working on keeping the elbow in and maintaining good posture – you’ll
find it’s far harder than you think.
• Next we need to develop a strong bottom position. The best way to do this is to
drop the bell from the rack. Do this by hinging at the hips, turning the hand
slightly inwards, like pouring water from a jug, allowing the kettlebell to trace an
arc down between your legs and behind you.
• When you drop the kettlebell make sure the arm goes completely straight. Trying
to keep a slight bend in the arm will likely cause damage, the same as trying to
deadlift with bent arms. The thumb will end up slightly turned behind you in the
bottom position thanks to your “water pouring” at the start of the drop.
• The only thing left to do is to reverse the drop. Many people overthink this step
but there’s no need to. All the action of getting the bell into the rack is taken care
of by the power of your clean. Simply swing the bell and guide the bell back into
place in the rack.
Kettlebell FIT Foundation Skills - © FIT College 2015
13 | P a g eKB Clean
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
Glutes, Swing the Kettlebell Open your hand Losing the Rack out to
hamstrings, between your legs and and get your hand the side – putting
core, hips, drive through forcefully around the handle shoulder under risk.
adductors, with the hips. Bring the rather than letting Loss of neutral spine.
back and Kettlebell straight up using the bell flip over
shoulders body momentum – DO and bang up your
NOT CURL IT wrist
Notes:
Kettlebell FIT Foundation Skills - © FIT College 2015
14 | P a g eThe Kettlebell Press
The kettlebell press is unlike a barbell or dumbbell press. This is because of the offset nature
of the kettlebell. You will notice almost immediately that this has a direct impact on the
amount of weight you can put overhead, it will be significantly less than with alternative
equipment.
The press begins with the clean so no matter how strong you are at pressing, if your clean
delivers the weight to a poor rack position you are going to struggle to press it. So step one in
a successful heavy press is a good clean.
The path of the kettlebell press is a little different to that of a dumbbell or barbell press.
Because of the need to keep the forearm vertical the upper arm needs to open out a bit to
allow this to happen. From the rack position with the arm against the ribs to somewhere with
the hand about level with the top of your head your arm needs to be opened out. How much
will generally be a reflection of your arm length, the longer your arm the more open the
press. It is worth noting that you should always resist this opening or rotation as if it is not
controlled it will effectively disconnect you from the weight leaving your shoulder
vulnerable.
When have your pathway you will need to start incorporating full body tension to build up
the weight of your press. This fully body tension allows both maximum stability and your
pressing muscles to borrow strength from elsewhere in the body.
KB Press
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
Challenges core and Starting in Rack Match breathing to Losing the Rack out
shoulder girdle position, keeping movement. Lower to the side – Putting
midsection tight, back to rack in a shoulder under risk.
press Kettlebell controlled manner,
overhead to lockout. keeping grip strict.
Kettlebell FIT Foundation Skills - © FIT College 2015
15 | P a g eThe Turkish Getup
An essential lift to the kettlebell world, the TGU links the body together in a way the few
exercises can. You get a lot of feedback from the TGU, it will teach you;
• to link the upper and lower body together through the midsection.
• if you have enough thoracic mobility to allow you to press or snatch overhead
safely.
• to develop the lockout position at various angles building stability for faster
movements such as the snatch.
The get up has seven positions in each direction. Here they are:
1. Set Up and floor press
2. To the elbow
3. To the hand
4. High Bridge
5. Leg Sweep
6. Lunge Position
7. Stand Up
Let’s get started on the TGU. Put the bell on your right hand side so it is in line with the
bottom of your ribcage. The handle should be parallel to the body. You should be lying
completely on your right hand side in an almost fetal position.
From here roll to your back and use both arms to press the bell to arm's length. In this
position both legs will be straight, spread out roughly the same distance as they would be if
you were using your swing width stance, so about shoulder width.
The next thing we need to do is bend the right leg. The easy way to remember which leg is
bent/up and which is straight/down is that the leg that is up is the same as the arm that is up.
The knee should be bent about ninety degrees with the foot flat on the ground (which is how
it remains throughout – the heel never comes off the ground on this leg during the entire
move). The left hand should be on the ground about forty-five degrees from the body,
roughly parallel with the left leg. You’ll notice this places the left hand roughly in line with
the hip.
Once we are in this position we press the bell to lockout, which is the position that we
maintain throughout the movement although at various angles to the body.
All of this has covered our set up and floor press. Now we initiate to the elbow.
To come to our elbow we need to initiate the move from the right foot. The body should be
linked together as one piece so that when you drive your right foot into the ground both the
right hip and right shoulder are rolled off the ground. Do not move the left arm at all. Drive
the right foot into the ground to initiate the slight roll and then imagine dragging the left
elbow through the ground towards you, activating your lat.
Kettlebell FIT Foundation Skills - © FIT College 2015
16 | P a g eTo get from here to the hand (half-get up) position we simply drive the left hand into the floor
as if doing a triceps press down. As the arm straightens screw the hand into the ground with a
little external rotation to tighten up the shoulder and help pack it down.
At this point you should be sitting tall, chest up, with shoulders down and back. The left leg
will be straight still not having moved at all, and the right leg will still be bent at ninety
degrees with the shin vertical and the foot flat on the floor. Don’t allow the foot to roll in or
the shin to collapse.
The next step is the most difficult for most people. With all your weight on the left hand and
right foot you need to lift your hips up high enough to create space to bring the left leg back
underneath you. Roughly, the left hand will be in line with your hips still, even though
they’re off the ground. The fingers of that hand will be pointing at right angles to you, away
to the left. As you bring your leg back you are going to line up the shin of that leg so that it is
on the same line as your fingers, making your front and back legs roughly perpendicular to
each other. At this point the bell is pretty much directly over the base of support that is your
left hand
To get to the lunge position you are going to perform a hip hinge similar to that of the swing,
just on an angle. Push the hips back at a forty-five degree angle to unweight the left hand and
get all your weight aligned with your feet. As you do this you are going to take your hand off
the ground and come to a kneeling lunge position. At this point the weight will be vertical,
the bicep of your right arm in line with your ear, shoulders down and back, chest up. The
final adjustment is to windshield wiper the left leg to get us into our lunge position.
To stand dig in the toes of the back foot and drive forward and up. Once standing get the feet
about hip width apart, make sure the wrist is straight still on the right hand and that the arm is
vertical with the bicep in line with your ear. From the lunge position up you should be
looking straight ahead.
To get back down reverse the process – step back on your left foot, touching the knee to the
deck softly. Windshield wipers the leg again, perform the hinging movement so you can
place your left hand on the ground roughly in line with your left knee. Put all your weight on
your left hand and right foot. Extend the left leg in front of the body. Place your hips back
down on the ground roughly in line with your left hand. Release the rotation out of you left
hand and lower your elbow to the ground before finally lowering back to your back. Grab the
bell with both hands and lower to your chest before rolling to the side and releasing it.
Kettlebell FIT Foundation Skills - © FIT College 2015
17 | P a g eKB Turkish
Get Up
Common Faults &
Why Initial Cues Follow Up Cues
Modifications
Glutes, Begin lying supine with Post right foot flat on the Lifting and lowering
hamstrings, Kettlebell to the right. ground, with heel close to the Kettlebell
core, hips, Lean toward the buttocks (on the same side dangerously i.e. not
adductors, Kettlebell grasping the foot as working arm). Keep rolling onto side,
back and handle in right hand, eyes on Kettlebell therefore shoulder is
shoulders and keeping right elbow throughout exercise. With susceptible to
tight to your side. The left hand flat on the ground, excessive load. Stay
left hand comes over roll slightly to left side and tight, move slowly,
the top to provide an push off posted foot to help keep elbow locked,
assist. Roll back to sit up. Simultaneously press and eyes remain
supine position, off hand and posted foot, focus on the
bringing Kettlebell with lifting hips off the floor, and Kettlebell. This is
you. Forearm should be bring left leg underneath especially important
perpendicular to the into a 3-point kneeling when transitioning.
floor. Press Kettlebell position. Straighten torso Loss of neutral
up to the locked-out and pull left arm up off the spine.
position and adjust the ground into a 2-point
Kettlebell heel of the kneeling position. Stand up.
palm. Reverse the order back to
lying supine.
Kettlebell FIT Foundation Skills - © FIT College 2015
18 | P a g eNotes:
Kettlebell FIT Foundation Skills - © FIT College 2015
19 | P a g eKettlebell Variations of Common Exercises
Deadlift Deadlift
Hang Deadlift
Sumo Deadlift
Sumo Hang
Deadlift
Single leg
Deadlift (2 Kb)
Kettlebell FIT Foundation Skills - © FIT College 2015
20 | P a g eSingle leg
Deadlift (1 Kb)
Goblet Forward Lunge
Lunge
Side Lunge
Rear Lunge
Overhead 1 KB
Lunge
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21 | P a g e2 KB
Overhead Two Arm
Press
Renegade Alternate Arm
Row
With Push up
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22 | P a g eWorkout Programming
Developing a workout or exercise program using Kettlebell exercises typically follows the
normal prescriptive protocols for most participants.
When choosing a strength training exercise, you need to look at a number of variables
These include:
Function
Effectiveness
Safety
Some consideration should be made for the following:
Large Muscle Groups Before Small Muscle Groups
Compound Exercises Before Isolated Exercises
Complex movements at the start, more simple movements at the end
Higher proprioceptive demanding exercises early in the program before fatigue occurs
Alternating push and pull movements for full body workouts where possible
Alternating upper and lower body movements for full body workouts
Exercises for weak or priority areas performed before exercises for strong areas
Most intense exercises to least intense
Program design concepts
Warm up sets
Warm up sets provide an opportunity for the client to get a feel for the specific
movement they are about to train. Like any activity, be it a sport or a fitness activity,
we need to warm our movement patterns up as much as our body in general.
A normal warm up does not always provide a movement pattern warm up, and warm
up sets provide a specific warm up to the movements and muscles involved. This is
particularly important in the kettlebell training environment due to the differences in
training mechanics.
Need to be easier and involve less load than the work sets so be sure to have the
exercise intensity changed to be more upright and with less body weight involved
where possible.
How many reps?
The vast majority of clients can achieve their training goals quite safely and
effectively by performing 10-20 repetitions, however in the kettlebell exercises this is
not always possible.
Here is a handy guide which you may recognise as being different to the traditional
model:
o Beginner – 3 to 15 reps
o Intermediate – 8 to 15 reps
o Advanced – 10 to 15 reps
Increasing the reps in kettltebell exercises typically increases intensity and demand on
the individual.
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23 | P a g eRest intervals
The aim of the recovery period between sets is to replenish the stores of ATP and
Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance
on the Lactic Acid (LA) energy pathway in the next set.
Several factors influence the recovery period, including:
o Type of strength you are developing
o The load used in the exercise
o Number of muscle groups used in the exercise
o Your condition
o Your weight
Rest periods equal to the duration of the set are most common and appropriate for
most people in kettlebell exercises. As a general rule use the following:
o Beginner - 1-3 sets
o Intermediate - 3-6 sets
o Advanced - 5-8 sets
Tempo
Most strength programs work on 2-4 seconds for the eccentric phase and 1-2 seconds
for the concentric phase.
In kettlebell training this is not always possible due to the increased proprioceptive
demand and ‘swing’ phase of the exercises. Hence the eccentric phase and the
concentric phase can vary depending on the exercise.
Number of sets
As a general rule use the following:
o Beginner - 1-2 sets
o Intermediate - 3-5 sets
o Advanced - 5+ sets
Programming Ideas
The common exercise order for kettlebell programs is as follows:
Pressing
Pulling
Legs
Core
Ballistics and Grinds
When programming your kettlebell workouts you need to know what it is you are trying to
achieve prior to training. For strength work you will focus more on the grinds and the more
cardio/weight loss type goals would have more of a ballistics focus and those looking for
balance you work both.
Everyone is different and will have a different focus so next we are going to look at some
different ways that we can train to get the most out of our kettlebells.
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24 | P a g eSets/reps and Ladders
The traditional sets and reps style works well for kettlebell training. You can work the grinds
in the low rep range for strength and the higher rep range for strength endurance work. As
your skill level increases you will likely find that you ballistics will use much higher rep
ranges.
Ladders are a very common method utilised for training kettlebells. Popularised by Pavel in
Enter the Kettlebell’s Rite of Passage ladders are a great way to build volume into your
sessions.
Complexes and Chains
Kettlebell complexes and chains are your secret weapon to faster results in less time.
Complexes and chains are simply as number of exercises strung together and performed
without rest. The kettlebell is uniquely suited to this style of training which enables you to
build strength at the same time as you give your heart and lungs a workout.
For complexes you repeat the prescribed reps for each movement before moving to the next,
while for chains you do one rep at a time for the prescribed number of reps total.
The “Deep Six Complex” written by Jon Engum, Master SFG is a great complex to use in
group sessions as it allows everyone to stay together, practice the six primary movements and
easily track progress as you go from the beginner standard to the advanced standard.
The Deep Six Complex:
1. 5 Swings
2. 5 Snatches
3. 5 Cleans
4. 5 Rack Squats
5. 1 Turkish Get Up (top down)
• After the last squat you press the bell to lockout and perform your TGU in reverse
from the top down.
• You complete all movements with the first hand and only change once you
complete the reverse TGU.
• Aim for 5 rounds
• Beginners: rest 30 seconds after every hand switch, rest 1 minute between rounds.
• Intermediate: rest after you have completed both right and left for 30 seconds to 1
minute.
• Advanced: No rest, complete all 5 rounds.
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25 | P a g eHybrid Programs
This is simply using kettlebells in conjunction with other training tools, the most common is
combining with bodyweight training.
Program Ideas
Kettlebell Circuit
Double Handed Squats
Clean
Reverse Lunge
Push Up
Double Handed Swing
Performing the Workout
A countdown circuit that begins with 20 reps. Perform the circuit with 20 reps for each
exercise. Then repeat the circuit for 15 reps, then with 10 reps, and finally 5.
All single sided exercises are 20, 15, 10, 5 reps per side.
Fitness Circuit
Burpees
Slow Mountain Climbers
Alternating Swings
Press Ups
Double Handed Squats
Double Handed Swings
Fast Mountain Climbers
Performing the Workout
Set your interval timer to 30 seconds. This is a ladder so begin with the first exercise for 30
seconds, then rest 30 seconds, then the first and second exercise, rest, first, second and third,
and rest. Carry on this way until you complete all 8 exercises without resting. Each exercise
and rest should only last for 30 seconds.
Paired Circuit
Double Lunge Fast Mountain Climbers
Single Leg Deadlift Jump Squats
Squat Racked Double Handed Swings
Burpees
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26 | P a g ePerforming the Workout
Work through each circuit one exercise after the next only resting when necessary. For the
first group perform 10 reps per side, the second block choose from 20 reps per side or just 20
reps.
2 x 7 Minute Exercises
Clean
Squat & Press
Double Lunge
Double Handed Swings
Burpees
Fast Mountain Climbers
How to Perform the Kettlebell Workout
Perform the first block as a circuit nonstop for 7 minutes, 5 reps per side. Then rest for 1
minute and complete the second block as a circuit nonstop for 7 minutes, 20 reps each except
the Burpees which is 10 reps.
Total: 15 Minute Workout
10 and Walk Exercises
One Handed Swing
Clean, Squat & Press
How to Perform the Workout
Start by performing 10 reps of the first exercise on each side, then perform a walking forward
lunge with the kettlebell for 10 steps, then repeat the first exercise again and then the walking
lunges again. Next perform the second exercise for 10 reps per side and again the walking
lunges. Continue like this for all the exercises. You should complete each exercise twice for
10 reps per side and a total of 8 sets of walking lunges.
30 Second Superset Exercises
One Handed Swing Clean
Squat & Press OH Lunges
How to Perform the Workout
Set your timer for 30 second intervals. Swing for 30 seconds on each side and then move onto
the Squat & Press for 30 seconds each side without a rest. Then rest for 30 seconds and repeat
both exercises again, rest 30 seconds and repeat for a 3rd time. Rest 1 minute and repeat as
with the 2 previous exercises for the next pair.
Kettlebell FIT Foundation Skills - © FIT College 2015
27 | P a g e3 x Classic Circuits Exercises
One Handed Swing
Side Lunge
Clean & Squat
Squat & Press
Double Lunge
Alternating Swing *
Double Handed Swing *
Clean, Squat & Press
Overhead Forward Lunge
How to Perform the Kettlebell Workout
Perform each block of 4 exercises, 30 seconds each exercise. Some exercises are for 1 minute
*. Rest only after each block for 1 minute.
Full Body Focus
Turkish Get Up, 2 per side
1 Arm Swing, 10 per side
Rest for a few seconds and repeat 2-3 times
Push up, 5-8 reps
Goblet squat, 5-6 reps
One-arm row, 5-6 reps per side or pull ups, 4-6 reps
Clean, 10 per side
Rest for a few seconds and repeat 2-3 times
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28 | P a g eScientific Evidence
Over the last few years there has been an increasing interest in understand the way the human
body responds to Kettlebell training. Here is a list of some key research papers with links or
Abstracts for you to read in your own time.
1. Stuart M. Mcgill and Leigh W. Marshall, “Kettlebell swing, snatch, and bottoms-up
carry: back and hip muscle activation, motion, and low back loads” (2012)
http://www.movementcode.net/warehouse/articles/Kettlebell_Swing_Snatch_and_Bot
tomUps_Carry.pdf
2. William H. Otto, Iii, Jared W. Coburn, Lee E. Brown, and Barry A. Spiering, “Effects
of weightlifting vs. Kettlebell training on vertical jump, strength, and body
composition” (2012)
http://g-se.com/uploads/biblioteca/weightlifting_vs_kettlebell_2012.pdf
3. Farrar, Ryan E; Mayhew, Jerry L; Koch, Alexander J “Oxygen Cost of Kettlebell
Swings” (2010)
https://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rj
a&uact=8&ved=0CB4QFjAA&url=http%3A%2F%2Fwww.researchgate.net%2Fprof
ile%2FJerry_Mayhew%2Fpublication%2F42345570_Oxygen_cost_of_kettlebell_swi
ngs%2Flinks%2F00b4951c4bbf95a64d000000.pdf&ei=pzo4VduwNIPxmAXl9IHYB
A&usg=AFQjCNFzoKqpOZRHNv1lKMANb5r-
HxDDuQ&sig2=YtE2rCMocFOR7LsQnfYdCw
4. Jay, Kenneth, et al. "Kettlebell training for musculoskeletal and cardiovascular
health: a randomized controlled trial." (2011)
http://scholarworks.sjsu.edu/etd_theses/4044/
5. Jason Brumitt, Hui En Gilpin, Meredith Brunette, and Erik P. Meira, “Incorporating
kettlebells into a lower extremity sports rehabilitation program”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096147/
6. Mette Kreutzfeldt Zebis, Jørgen Skotte, Christoffer H Andersen, Peter Mortensen,
Højlund H Petersen, Tine C Viskær, Tanja L Jensen, Jesper Bencke, Lars L Andersen
“Kettlebell swing targets semitendinosus and supine leg curl targets biceps
femoris: an EMG study with rehabilitation implications”
http://bjsm.bmj.com/content/early/2012/06/25/bjsports-2011-090281.short
7. Lake, Jason P and Lauder, Mike A. “Mechanical demands of kettlebell swing
exercise”
http://journals.lww.com/nsca-
jscr/Abstract/2012/12000/Mechanical_Demands_of_Kettlebell_Swing_Exercise.5.asp
x
Kettlebell FIT Foundation Skills - © FIT College 2015
29 | P a g e8. Otto, William H. III’ Coburn, Jared W, Brown, Lee E, and Spiering, Barry A.
“Effects of weightlifting vs. Kettlebell training on vertical jump, strength, and
body composition”
http://journals.lww.com/nsca-
jscr/Abstract/2012/05000/Effects_of_Weightlifting_vs__Kettlebell_Training.4.aspx
Additional Reading
1. Enter The Kettlebell, Pavel Tsatsouline, Chairman StrongFirst
2. Simple and Sinister, Pavel Tsatsouline, Chairman StrongFirst
3. Kettlebells for Women, Lauran Brooks, RKC Team Leader
4. Michael Krivka, Senior RKC http://rkcblog.dragondoor.com/the-rkc-the-perfect-
training-
system/?inf_contact_key=851e2fde810dee75f005cfc28d0dc42821e7da01424acf
fbd0fdedbc39657c3a,
5. Australian Institute of Kettlebells Community
http://kettlebellinstitute.com.au/blog/category/kettlebell-training/,
6. the StrongFirst Community www.strongfirst.com,
7. Van Thompson, 08/11/2013www.livestrong.com/article/196781-what-size-
kettlebell-is-right-for-me,
8. Geoff Neupert, Master SFG www.kettlebellsecrets.com,
9. Chris Lopez, SFG II www.kettlebellworkouts.com,
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30 | P a g eYou can also read
