0. INTRODUCTION TO KETTLEBELL TRAINING ESSENTIALS
1. THE SQUAT
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
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
