Free Online kettlebell course


​The growth in popularity of kettlebell training around the world has exposed this great tool and its many benefits to many fitness enthusiasts, fitness professionals, and athletes. It is today practised by people of different age groups, fitness levels, and training goals. In general, here are some of the many proven benefits that kettlebell training has to offer to a practitioner:

  • Functional strength that can be applied to life and sports
  • Greater strength endurance
  • Improved cardiovascular fitness 
  • Increased metabolism and lean muscle 
  • Lower bodyfat
  • Increased athletecism

The list could go on and you would find that there are many more benefits that kettlebell training has to offer, if you do it correctly. Yes, just like any other training tool, kettlebells too have to be done properly and regularly. Never fall for anyone who says that you can do two 10 minute sessions a week and get great results. And form is of utmost importance for both safety and performance. Unfortunately, a lot of people fall for fake and self proclaimed overnight "experts" and end up injuring themselves, and thus start to believe that kettlebell training is just a hype. This could not be further from the truth, and you should never believe it. 

At Fitter Strength, we wish to educate all those who wish to learn how to lift kettlebells to use it safely and effectively. Thus we are sharing this free kettlebell course, in which we will explain and demonstrate the basic kettlebell exercises that yield the highest results. 


Safety

Before you begin training with kettlebells, ensure and maintain the following:
  • Get a doctor's clearance 
  • Make sure that you have enough space to lift, and that no family member or pet will be in danger
  • Find a space or use a mat/platform so that you can drop the kettlebell if you lose control
  • Warm up thoroughly 
  • Always pay attention
  • Stop if you feel any nausea, light headedness, or any other sign of being unwell


Learn to lift kettlebells like a Profesional and become a Certified Kettlebell Instructor!


Exercises

2 Arm Swing


1 Arm Swing


Rack position


1 Arm Clean


1 Arm Press/Push Press


1 Arm Clean & Press/Push Press


1 Arm Snatch


Learn to lift kettlebells like a Profesional and become a Certified Kettlebell Instructor!
How to use these exercises in your workouts

The above demonstrated kettlebell exercises can be done as a standalone workout, or can be used alongside other training tools. In the beginning, it is recommended that you do these exercises for short sets and focus on good technique. Once you have built up decent technique and are confident, go heavier or do more reps. In general, since most available kettlebells are of moderate or light weight, the goal with kettlebell training is usually to do more work in the same time, or the same work in lesser time. However, always keep in mind, do NOT sacrifice good form for reps or time.  

Here are two sample workouts that you can do with the above exercises:

Clean and press focused

1) 1 Arm Clean and press/push press:
    15 seconds each side     
    30 seconds each side
    45 seconds each side
    60 seconds each side
    45 seconds each side
    30 seconds each side
    15 seconds each side   

2) 1 Arm swings:
     2 sets of 30-60 seconds each side


Press and Snatch focused

1) 1 Arm Press/Push press:
    4 sets of 30- 60 seconds each side

2) 1 Arm Snatch:
     2 sets of 2-3 minutes (change hands every 15-30 seconds)

3) 2 Arm swings:
    2 sets of 20- 30 reps

The work to rest ratio in both the workouts would ideally be 1:1, and your goal will be to ideally decrease the rest period first before you increase the weight.

The kettlebell work can be followed by some other exercises like bodyweight work, circuits, rope jumping, etc or you can precede the kb work with some heavy squats, rows, etc depending on your goals. 

In the long run, as you get more advanced in your kb lifting you might want to take it to the next level by training for Girevoy Sport (kettlebell sport) or some variation of it. The most important thing in the long run is to keep progressing with time and to be as injury free as possible. And once again, be mindful of good form, always. 

Give the exercises described in this free course a try, and let us know if you have any questions or feedback at [email protected]. 
 
Learn to lift kettlebells like a Profesional and become a Certified Kettlebell Instructor!