Kettlebell L1

Day 1

  • Intro to Kettlebells
  • Difference between Kettlebells and traditional weight training programs

Kettlebell exercises with technical checklist covered :

  1. Kettlebell swing
    • – 4 different types of swings
    • – General benefits of swing for home makers, generic body builders, or sports specific training athletes
    • – Kettlebell swing for rehab, step wise method to built strength and strengthen overall pelvic area and core muscles
    • – Types of breathing
  2. Kettlebell Clean
    • – Detail explanation of rack position
    • – Importance of rack position for core strength development
    • – Breathing differences and its importance
    • – Drills
  3. GroupEx DRILL for combination of Swing + clean, to form a group workout program
    • – Detail level calculation for designing program for every individual
    • – HR calculation for GPP /SPP
  4. Kettlebell Press
    • – General difference between dumbell press and Kettlebell press
    • – Method for effective KB press using compound movement of clean and rack
    • – General usage for Kettlebell press for athletes with sports back ground
    • – Drill with press
  5. Yoga and general relaxation methods (Asthanga Yoga)
    • – stretching
    • – Meditation techniques for relaxation and cool down

Day 2

  1. Dynamic warm up with body weight mobility drills
    • – Kettlebell joint mobility workout
  2. Kettlebell push press
    • – Difference between barbell and KB push press
    • – Use of push press for sports enhancement and general fitness
    • – Drills and programming using push press
  3. Snatch
    • – Use of snatch for speed development.
    • – Grip endurance development.
    • – How snatch can be alternative for great cardio workout instead using treadmill or Cross trainer.
    • – Drills and programming using snatch.
  4. Kettlebell core workouts
    • – Low windmill
    • – High windmill
    • – Bottoms up press
    • – Turkish get ups
    • Benefits of core workout and its implementation in regular fitness programs
  5. Group discussion ( Q & A)
  6. General exam (theory and practical)

The course contains FREE Manual /DVD with programming for all. For venue details pls call our office number 7303382255

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