When Brenda reached out and asked if we would come back and teach another Kettlebell workshop at her amazing facility in Ottawa of course the answer was yes.
The first Workshop we did there was a huge success, here is a blog on that workshop.
This time we tried a different format. We ran an hour and a half for beginners then a two hour advanced workshop. All athletes including Ken and myself were completely exhausted after this.
What an amazing day with so many people interested in learning how to utilize Kettlebells to the fullest. They wanted to learn about technique and how to incorporate Kettlebells into their training.
Ask and you shall receive. This is what 18 people learned yesterday.
What is a Kettlebell, the benefits, how to hold it, how not to hold it.
Mastering the swing. Double handed swing, one handed swing. Alternating swings. Swing Squats, Swing Leg in Leg Out. Swing Catch Squat. There is an endless number of swing variations you can do with one bell.
Still in the beginners workshop next was some basic metabolic conditioning moves such as figure 8 holds with squat. High pulls, swinging side rows.
Kettlebell cleans were next which are really hard to master. So important Ken and I have a "Mastering The Kettlebell Clean" video.
Once we mastered the clean we were able to move onto some presses.
Enter Advanced Session
Here we showed the benefits of Double Kettlebell training. It saves time, it creates balance on both sides of your body so you are not dominate on one side. It's fun effective and the movements are endless. Here are a few we taught.
Double Swings Double Highpulls, Double Swinging Side Rows, Double Clean and Press, Double Snatches
Bottom's up, bottom's up press, bottoms up hold with walk. I also demo'd the bottoms up clean and press.
Next was double bell one legged squats, these are hard.
We taught a strength protocol with renegade rows and pushup on the bells, this is a great push pull movement. Combine that with some snatches and you have yourself a full body workout.
Up next was Snatches. the hardest move to master and the hardest move to teach. Everyone did amazing.
We had extra time in this workshop so we demo'd some things for people to show how much a kettlebell can do for you. Of course you have your basic tricep behind the head, bicep curls, deadlifts, all kinds of squats. Goblet squats, bulgarian split squats holding bells. The choices are endless.
We did Compounds and Chains. Performing 5 swings, 5 highpulls, 5 cleans, 5 presses, 5 squats on each arm. This is a great way to practice what we taught and work on form. Compounds and chains are also a great full body workout on their own.
I'm sure there is way more we touched on and taught but if you are reading this then you get the picture. Kettlebells are one of the best tools in your tool box if utilized properly. Use them alone, pair them as an accessory to your main training whether powerlifting, crossfit, body building or just for metabolic conditioning.
All our Kettlebell Education can be found here.
Also follow my blogs on Elitefts, Sheri Whetham Athlete profile.
We also have hundreds of video's on youtube. Check it out, we love to live learn and pass on.
Thanks again to Brenda for hosting another fantastic workshop at her amazing facility. The highlight of our day was meeting Charlie's Angel. The cutest little goat just 3 hours old. Don't take the little things in life for granted. You never know when your life will change forever.
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