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Program Outline

Kettlebelling is a muscular strength and endurance modality dating back to the 17th century.  Kettlebells can be used for a variety of exercises to improve both your strength and cardiovascular fitness.  Attendees will leverage the six fundamental movement patterns (Squat, Hinge, Lunge, Push, Pull, Rotation) as well as mobility and core exercises:


These foundational movements are key to understanding KB dynamics and body movements accompanied with them. In addition, proficiency in these movements will aid development in the key family of KB exercises (Swing, Clean, Snatch, Loaded Carries and more) which provide more challenge to traditional weighted movements.

Kettlebell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.

The benefits of Kettlebelling include:

  • It's a time efficient and highly effective way to improve your strength and overall physical fitness – You train multiple fitness components in the same session including cardio, strength, balance, stability.

  • Increased power development and endurance, which is great for a variety of sports.

  • Better posture and alignment – Many exercises work the postural muscles in a functional way.

  • The exercises are functional and weight bearing which helps increase bone density and keep the body strong for daily tasks.

  • You become more efficient at other types of exercise.

  • It can help protect athletes from injuries – Many injuries happen when you're moving fast and have to come to a stop (a.k.a., eccentric deceleration). Kettlebell exercises actually train the body in eccentric deceleration, which can translate to a healthier, stronger body on the court or field.

  • Improved back pain - One interesting study published in The Journal of Strength and Conditioning Research found that kettlebell training offered some unique loading patterns we don't see with traditional strength training. Because the lower back is activated during swings, this actually enhances the functioning and health of the lower back.

  • Simplicity – the exercises are simple, the workouts are straightforward and you only need one piece of equipment, although you may need a variety of weights.

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