Introductory Kettlebell Course
WOW!
I ran my first introductory kettlebell course and what a great experience for all involved.
Even though my inner critic and constant striving for perfection tried to take over, I kept my focus on delivering my knowledge and passion for all things cannonball like.
Learning to lift, swing, plank and unlock doors to understanding the difference between tension and relaxation, the wholly grail to athleticism, concentration was firmly fixed on linking muscles together, building a stronger more powerfully connected body.
THE INTRODUCTIONS
There is always anticipation when meeting students for the first time but I must admit I couldn’t have wished for a more honest and enthusiastic class.
When I coach all I ask for is a strong spirit and an eye for detail, then we can build from that.
They all brought that in bucket loads.
The age groups varied from 30 to 60 plus, the level of engagement and willingness to practice was awesome.
We started off with some breathing practice to ground the students (enforcing the importance of breathing through exercise) they still forgot to breathe later!
Warming up with mobility we worked at a pace that suited everyone, finding rhythm in the movement so that tension was eased from the apprehension of things to come.
THE DEADLIFT
As humans we need to stay on top of functional movement so we began with the introduction of the KB deadlift which when broken down helps develop a powerful connection with the hip hinge, pre loading the body to feel like a coiled spring then exploding through the floor into a power vertical plank position.
We all need to pick something up at some stage so we may as well learn to do it right!
Students armed with specific teaching points were encouraged to observe their own muscles firing whilst lifting, all the time looking for a stronger connection.
At the top of the lift the student grows to there full height promoting that wonderful postural chain later to be emphasised through the more intense swing.
We had some fun with corrective practices regressing then progressing to help improve technique.
It takes confidence to stand in front of a group to have your form analysed and It was great to see everyone giving it a go.
I find it always helps as it creates a greater camaraderie working together and having fun. Accepting of the fact that “We’re never perfect, always practicing!”
THE BREATHING
Tension breathing practice was introduced which is always good for a laugh as the coordination between movement and breath placement takes time to develop and tension breathing even more so.
Pressuring the belly to force out a powerful exhalation really does create more power in the lift!
You can’t help feeling like a new born giraffe sometimes, all that coordination going on!
Next I wanted everyone to take their muscle linkage to a greater level before moving onto the swing.
THE SF PLANK
We got down and dirty with the SF plank where channeling energy into the body whilst resting on the forearms with hips and knees raised (low plank) in neutral alignment takes unexpected effort.
With the body fired up in position we worked in pairs one partner testing the stability of the working partner all the time enforcing muscle linkage.
Next level compared to the general plank seen on your local gym floor.
Isometric holds take a surprising amount of energy.
They found this out!!!!
THE SWING
Let’s swing…. You want a bigger engine, greater postural integrity more athleticism, welcome to the two handed swing.
It takes a while to master, this exercise looks easy enough but like a good muscle car there’s a lot going on under the hood. “For those about to swing I salute you !” Oh and how they did!
The group surprised the hell out of me, everyone excelled, improving their awareness of the technique and going forwards creating a strong foundation for this powerful exercise.
THE BONUS ROUND
The reward for this endeavour was a bonus round, a cheeky little workout that tested both skill and endurance. Emphasis continually on technique and good reps.
Know your limits and don’t forget that breathing is good for you and strength is a skill!
Always leave a few reps in the bank so that your form doesn’t disintegrate then just go into fast loose recovery drills when you need to,”more is just more! ”Don’t get caught up in training for the sake of training, you learn nothing from a poor repetition.
Fast and loose drills are away of shaking off the body to stay loose promoting circulation and recovery. These were taught earlier in the session as a fun way to maintain active recovery during rest periods.
Never stop moving even during rest!
They all performed well, the cross-fitters in the group salivating for more, but this is where we left it with a brief question and answer session to further knowledge and give me ideas going forwards.
THE BEGINNING
It was my hope that everyone would leave the gym space taking more knowledge with them than sweat they left on the floor.
I feel confident that we achieved this and felt I could walk away leaving everyone with a smile on their face.
Where to next I ask myself, the next challenge in life of course!
THE WHY…. To Find the comfort in the discomfort of course, this is how we stay sharp.
THE HOW….. Coming at you in 2025 The beginners Kettlebell strength and conditioning skill class..
The first of its kind where coaching is at the forefront.
Be apart of the kettlebell club advance your skill, strength and knowledge.
Come with me as we get stronger together as: