Sets of 5 & 10 | Fulla Strength and Conditioning

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Kettlebell Training Essentials

0. INTRODUCTION TO KETTLEBELL TRAINING ESSENTIALS

Welcome To Kettlebell Training Essentials! (2:52)
Anatomy Of A Kettlebell
Safety First
The "Super Six" Kettlebell Exercises
Taking Your Training Seriously
What Weights To Use?
The Right Type Of Footwear
Hand Care Protocol
Warming Up Properly

1. THE SQUAT

Introducing: The Squat (0:43)
Biomechanics (6:10)
The Goblet Clean (6:49)
Prying Goblet Squat (6:36)
Lock and Rock (5:54)
The Role Of Your Hip Flexors (6:32)
Breathing and Bracing (8:03)
Finding Optimal Depth (7:53)
The Ascent (6:31)
Own The Top (4:52)
The Goblet Squat In Full (3:18)

2. THE SWING

Introducing: The Swing (1:08)
Biomechanics (8:41)
How To Keep A "Neutral Spine" (5:15)
A Solid Deadlift Is A Pre-requisite (7:46)
"Static Stomp" Deadlift (6:00)
Setting Up Correctly (3:04)
The Hike Pass (6:32)
Dead Stop Swing (7:18)
Aim For "The Golden Triangle" (5:36)
Biomechanical Breathing Match (6:43)
Sets of 5 & 10 (6:51)
The Two-Arm Swing In Full (5:02)

3. THE CLEAN

Introducing: The Clean (0:45)
Biomechanics (6:21)
2-Handed Cheat Clean (5:26)
"The Rack" Position (6:14)
The Dead Clean (6:12)
Taming The Arc (5:48)
The Deep Grip & "Goosenecking" (4:59)
Single Clean (4:56)
Swing-To-Clean Combo (4:21)
Reps Of 1-5 (7:04)
The Clean In Full (3:20)

4. THE PRESS

Introducing: The Press (0:30)
Biomechanics (5:44)
The Clean Sets You Up (5:20)
"Active Negative" (4:38)
Maintaining A Vertical Forearm (4:50)
Irradiation & Creating Tension (6:34)
Bracing & Breathing (4:31)
Fail Like A Professional (With Integrity) (4:38)
The Role Of The Lats (4:32)
Getting The Timing Right (4:16)
Ladder Training (5:52)
The Press In Full (3:30)

5. THE GET-UP

Introducing: The Get-Up (0:32)
Biomechanics (6:16)
Setting Up Correctly (5:42)
Post To Elbow (5:55)
Press To Hand (5:22)
The Low Sweep (4:39)
Half-Kneeling (7:09)
Standing Up (6:12)
Getting Back Down (4:03)
"Windscreen Wiper" (5:08)
Insert The Leg (2:36)
Unsquash The Bug (3:17)
Moving “In Slow Motion” (4:22)
The Get-Up In Full (3:32)
The Alternative Method (For Cranky Knees or Hips) (3:58)
Programming Considerations (2:49)

6. THE SNATCH

Introducing: The Snatch (0:35)
Biomechanics (6:22)
A Clean That Finishes Overhead (4:58)
The Deep Grip & Goosenecking (4:44)
Clean To Snatch Combo (5:00)
Snatching In "Singles" (4:03)
Half Snatch (4:31)
Reverse Half Snatch (3:42)
Enjoy The Lockout (3:47)
"Flip, Grip & Pull" (4:52)
Programming (2:35)
The Snatch In Full (2:42)

7. TROUBLESHOOTING DRILLS

SQUAT: Don't Tip Any Water Out Of "The Bowl" (6:05)
SWING: "Towel Swings" For Optimising Tension & Relaxation (6:19)
CLEAN: Use The "Mid Pull" For Tighter Cleans (5:16)
PRESS: Bottom's Up Presses To Find Your "Groove" (5:41)
GET-UP: Slow Is Smooth & Smooth Is Fast (6:50)
SNATCH: Use The "Low Pull" For Better Snatches (7:35)

8. PROGRAMS, BOOKS, AND EXTRA RESOURCES

Kettlebell Skills For Life
Books You Might Consider
Websites Worth Checking Out
Sample Training Protocols
An Example Program
Where To From Here?

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