Kettlebell Rx

Part I

Kettlebells for CrossFitters

Part One consists of the Level-1 Kettlebell Trainers Course curriculum that I developed and teach all over the world for CrossFit and for my company Tactical Athlete Training Systems, Inc. This is a General Physical Preparedness (GPP) Kettlebell fitness program that’s applicable to any sport or vocation.

If you have already attended and passed either the CrossFit or Tactical Athlete Kettlebell Trainer courses, then Part One will serve as an updated training resource with many new training insights and teaching progressions.

If you are considering attending a Level-1 Kettlebell Trainers Course in the near future, then this information will give you a solid foundation and help you to properly prepare for that event.

If you couldn’t care less about teaching others but just want to learn how to safely train with kettlebells and implement them into your existing routines or CrossFit WODs (Workout of the Day), then Part One will serve you well.

If, on the other hand, you don’t do CrossFit, you never heard of CrossFit, or maybe you don’t even like CrossFit, but want to learn how to properly use a kettlebell and get into the best shape of your life with minimal time, then this is the program for you.

The kettlebell is probably still one of the most misunderstood and under-utilized tools within the fitness community. Regardless of your kettlebell experience, this curriculum is designed to adeptly take you from a kettlebell zero to hero. Part One of this book and the accompanying DVD set Beyond the American Swing are resources that will help expand your ability as an athlete and a coach to unlock the full potential of your kettlebells.

What Is GPP?

General Physical Preparation (GPP) is defined as any non-sport-specific workout that develops a set of general athletic qualities or physical skills. This includes: cardiovascular and respiratory endurance, strength, stamina, flexibility, power, speed, coordination, accuracy, agility, and balance. By Improving GPP, you increase your athletic ability and in turn that will help you more effectively train for sport-specific or job-specific activities in other workouts.

Part One is comprehensive and systematic GPP kettlebell training program. It is broken down into the following six sections:

Section 1: Joint Mobility/Flexibility

Section 2: Swing Series

Section 3: Turkish Get-Up Series

Section 4: Clean Series

Section 5: Overhead Series

Section 6: Program Design

GPP vs. Sport

You can train with kettlebells for general fitness to enhance your sport, or you can train with kettlebells as a sport. In a similar fashion, you can practice the Olympic weighting style movements as a means to increase power output for your sport, or you can train specifically to compete in the sport of Olympic weightlifting. Just as you can do CrossFit to improve general athletic qualities for your sport or you can do CrossFit as a sport. There are technical and programming differences based on the goals you are trying to achieve. Part Three of this manual will specifically address the techniques, goals, and objectives used within the sport of kettlebell lifting.

What Is CrossFit?

CrossFit, founded by coach Greg Glassman, is a strength and conditioning program built upon constantly varied, functional movement, executed at high intensity. Functional movements are safe, common, multijoint movements utilizing universal motor recruitment patterns. They are efficient and effective movements you see and use all the time. The CrossFit movement pool is derived from movements used in Olympic weightlifting, power lifting, kettlebell lifting, gymnastics, running, biking, rowing, swimming, striking, jumping rope, and so on.

Functional Movement Is Functional Movement

Kinesiology is the study of the principles of mechanics and anatomy in relation to human movement. It is not only important to understand how certain movements are executed, but also why they are executed in such a way. Throughout this book we will discuss and clarify basic body mechanics as it relates to efficient movement and effective lifting style.

Years ago, I was invited to present at the July 2006 CrossFit Training Seminar, hosted at CrossFit San Diego. In between my kettlebell training sessions, I would watch, listen, and learn from the other presenters. Most of those coaches now teach their own discipline for what is now known as the CrossFit Specialty Courses. I found the whole event inspiring for three reasons. First, the level of athleticism and motivation of the participants was phenomenal. Second, it was an awesome opportunity to get personal instruction from a diverse group of truly great teachers. Third, I was struck by observing the pervasiveness of a common thread of movement mechanics—specifically hip flexion to extension—that weaves through the disciplines that make up CrossFit.

During his presentation, Tony Blauer made the statement that good information doesn’t displace other good information. The seminar was practical evidence of this assertion, as it seemed that the more different coaches offered information, the more it all came together, and the more they reinforced each other’s points and methods. Mark Rippetoe’s detailed analysis of the deadlift is a perfect example. The mechanics of the deadlift and the importance of achieving and maintaining lumbar and thoracic back extension during the deadlift are also essential when performing Olympic lifts or kettlebell swings, cleans, and snatches. The same holds true for Coach Burgener’s definition of the Olympic lifts as a vicious extension of the ankles, knees, and hips that creates momentum and elevation of the barbell. This same vicious extension also takes place in the jumping movements of gymnastics and parkour. One movement, many applications—now, that’s inspiring.

That also makes perfect sense. In sports, we adopt postures that give us stability, mobility, and strength. We can enhance our efficiency by co-opting existing body positions that have proven successful and adapting them to a different task. The benefits of co-opting existing body motions are threefold:

•They are easier to learn because you aren’t really learning them (i.e., only adapting them).

•They are easier to master rapidly and consistently.

•They are easier to execute on demand under stress.

These are critical but rarely acknowledged concepts and are a great way to explain to athletes of all levels why certain techniques work best. Get in the habit of thinking about and analyzing every movement you practice and why it is the best solution. This is something my training partner and I do on a consistent basis. My training partner, Richie Carter, summed it up best one day when he said, If a something works, you’ll see it in multiple disciplines.

Kettlebell Selection

Kettlebells come in a variety of shapes and sizes. Prices vary depending on perceived quality and country of manufacture. It is amazing to see how many manufacturers have jumped on the kettlebell bandwagon over the last few years. I honestly don’t even try to keep track of whose making what version anymore. Listed below are some basic criteria to consider before purchasing a kettlebell.

There are basically two main styles of kettlebells: The Dragon Door style kettlebells (aka Russian Kettlebells) and Competition Style kettlebells, which are considered the standard in Russia for the sport of kettlebell lifting (aka kettlebell sport). There are pros and cons to training with each style. A lot of it depends on your training goals.

Dragon Door was the first company to manufacture and sell kettlebells in the USA. In 2001, the very first Russian Kettlebells hit the market. The Dragon Door style kettlebells are distinguished by a handle that resembles the outline of a Mickey Mouse ear, and the bell (i.e., the sphere or ball portion of the Kettlebell) is cast solid. The handle thickness and bell size varies depending on the weight of the kettlebell. As the weight of the kettlebell increases, so does the size of the bell and thickness of the handle. A benefit to this style KB is that you can usually fit both hands rather comfortably on to the handle for a variety of two-handed swings. These kettlebells are also great for juggling or H2H KB drills because they tend to rotate quicker and are a little easier to handle than the competition style. The down side to this style kettlebell is that as the kettlebell gets lighter, the handle and bell (i.e., sphere) gets smaller. This leads to inconsistent trajectory patterns and constant minor adjustments in technique when changing weights. Smaller kettlebells have less surface area and tend to land like a ball-peen hammer on the back of your arms, especially when you are trying to learn how to clean and snatch.

The competition style kettlebells are considered the standard in the sport of kettlebell lifting. The shape and diameter of the handle as well as the dimensions of the bell are consistent, regardless of the weight. The benefit is that every size kettlebell has the same feel and trajectory. It’s also great for beginners, youths, and females because of the size of the bell—it has more points of contact in the rack position (clean) and a bigger surface area on the back of your forearm (snatch). It’s similar to the advantages of training with Olympic bumper plates, where all bumpers are the same diameter. Whether it is 10-pound or 45-pound plates, your height of the bar and your pull starts from the exact same height every time. It’s all about consistency.

I personally own and train with both styles. Most CrossFit Gyms use some variation of the Dragon Door Style KBs. That’s fine for general fitness. If you aspire to compete in the sport of kettlebell lifting, then I would strongly recommend the competition-style kettlebells. If I were going to open a gym tomorrow, the bulk of my kettlebells would be the competition style. Unless I’m specifically practicing H2H drills, I find myself training more and more with the competition-style kettlebells.

All other kettlebells are some variation on the theme. Some handles are taller, shorter, wider, etc. Never purchase a kettlebell without first physically getting hold of one to try it out and see how it feels.

Which size should I start with?

Generally speaking, 8 kilograms (kg) is a great beginning weight for women and young teens. Sixteen kilograms is a good starting weight for men. The traditional standard weights lifted in competition are 16 kg, 24 kg, and 32 kg. You get the most mileage out of kettlebells of 8, 12, 16, 20, and 24 kg.

How many should I purchase?

A lot depends on your budget. For a home gym, ultimately, you want to get at least two of each size.

Safety 101

Safety is the name of the game if you’re looking for longevity as a coach or an athlete. The following guidelines cannot cover all training contingencies and there’s no substitute for common sense.

General Guidelines:

•Consult your physician before attempting any new conditioning program.

•Use only high-quality kettlebells. They will last you a lifetime.

•Keep your training area clutter free

•Always have a first aid kit available

•Stay hydrated

•No horse play

Basic Safety Rules to Consider before Training with Kettlebells

•Train where there is no concern about property damage or injury to anyone in your vicinity.

•Practice proper lifting techniques at all times, even with very light kettlebells. Remember, repetition establishes habit.

•Don’t try to recover a questionable rep. When in doubt—drop the kettlebell(s). Guide the falling KB, if necessary, but don’t fight it. Keep in mind, Quick feet are happy feet.

•Wear flat-sole shoes for GPP (i.e., wrestling shoes, Chuck Taylors, Inov-8s, Vibram 5-Fingers, etc.) Avoid training in running shoes with big cushy heels.

•Work within your current flexibility limits.

•Build up your training load gradually, using common sense.

•When in doubt, consult a sports doctor when dealing with preexisting injuries.

Life is hard; it’s harder if you’re stupid.

—John Wayne

The Keys to Learning It Right

The Rules of Engagement are proven teaching strategies that will enhance your ability to learn it right the first time, avoid common pitfalls, and address common errors before they become habit.

Rules of Engagement:

•Begin each training session with a simple warm-up; refer to Section 1 Joint Mobility/Flexibility.

•Master the Russian swing first! Establish a solid, unshakable foundation by wisely investing your time and getting this exercise correct.

•Master the exercises in the sequence presented! This can be a tough for some people. A lot of us want to learn everything all at once. Stay focused. Each exercise builds upon the previous one. This is by design to accelerate your learning process.

•Master each section in the order presented: swings, cleans, then the overhead series; in that order. The Turkish get-up (TGU) series stands alone. You can practice that section anytime before, during, or after the swings.

•Limit the number of reps in your learning sets to 10 repetitions or less for all swings, cleans, and snatches. Strive for perfect form—not a workout. It’s better to do multiple sets of low reps to perfect your form.

•Give yourself plenty of rest in between sets. Stay as fresh as possible to maintain precise form. The irony is that you will get a good workout while you are practicing.

•Focus your attention on the mechanics and nuances of generating maximum power from your hips.

•Limit the number of reps of strength exercises from three to five when practicing and refining your skill. These exercises would include pressing movements and TGU series.

•Get a training partner and commit to excellence.

•As a learner, focus on the pictures that show you how to do it right. The teaching sequences are designed to be self-correcting. Common errors are minimized through good practice.

•As a training partner, compare your partner’s movement with the standard. If something doesn’t look right, search through the common error pictures until you find one that matches. Actually see and analyze what’s happening. Identify errors, and then apply the corrective action.

•Have fun, enjoy the learning process, and savor every victory!

Conclusion

There are many kettlebell exercise variations. Master the basic lifts (virtuosity) and the principles of power generation. When training, use liberal amounts of common sense. Finish your sets before your form starts to deteriorate. Never go to failure! Treat each workout as a practice session and constantly try to improve your form, striving to make each exercise effortless.

It is your choice whether to follow the simplicity of the kettlebell-only routines, or turn your current fitness routines into a killer package of all-around strength and conditioning by simply adding a few new kettlebell exercises. The choices are many and the benefits are plenty.

Section 1

Joint Mobility/Flexibility

Blessed are the flexible, for they will not be broken.

—Pastor Chuck Smith

INTRODUCTION

A proper warm-up is critical for optimum performance, and it becomes more important as we age. It is an absolutely essential part of our daily routines to improve performance and reduce the risk of injury. And for those who have already accumulated more miles then that of a person twice their age, there’s hope; proper warm-ups, mobility drills, and paying attention to detail will go a long way in rehabilitation of old injuries and prevention of new ones.

Most young, healthy people have a natural tendency to overlook the importance of a proper warm-up and cool-down. I know I did. Some athletes pride themselves on their ability to perform full-throttle without a warm-up. Keep in mind; just because you can do something doesn’t always mean you should. You can run your vehicle without ever changing its oil; you can put water in your gas tank; and you can eat Twinkies for every meal, but should you? At some point the machine will experience a catastrophic breakdown. It’s not a question of if, but rather when. The same holds true with our bodies. It’s only a matter of time.

Warm-up Criteria:

•Increase body temperature and heart rate

•Provide some stretching

•Stimulate the entire body and major biomechanical functions

•Provide practice for basic movements

•Prepare for rigorous athletic training (CrossFit Journal, issue 8, April 2003)

I. JOINT MOBILITY DRILLS

—Maintain proper form longer and with less discomfort.

The following drills will help you smoothly move into athletic positions, allowing you to achieve and maintain proper form longer and with less discomfort. It is import to perform mobility drills in a controlled rhythm, gradually increasing to maximum range of motion. Note: these drills are not static stretches. Neither are they bouncy ballistic movements! The emphasis should be on smooth movement, staying within a comfortable range of motion (ROM), gradually increasing ROM as your muscles and joints warm up (i.e., increase blood flow to muscles, synovial fluid to the joints, body temperature, etc.). Think of it as oiling the joints. Be patient and consistent, and gradually you begin to regain your God-given freedom of movement.

Ideally, the repetitions should match the age of the participant. Realistically, 20—30 repetitions will be sufficient to achieve desired results. If you have an injury, you may need to increase your reps to 50—100. Initially you may have to break the drills down into multiple sets of lower reps. Gradually work toward fewer and fewer sets until you’re performing one set of the total number of reps.

According to Pavel Tsatsouline’s book Super Joints, Rotating a joint through its anatomically complete range of motion—or trying to approach that ROM if the joint is damaged—smoothes out the joint surfaces and lubricates them. This contributes greatly to the joint’s health. A full range of motion is gained or maintained.

Therefore, a few minutes of daily practice first thing in the morning, prior to a workout, is ideal. If necessary, repeat before retiring. Habitual practice will put you on the right road to enhancing your joint health, economy of motion, and painless movement.

Joint mobility drills can serve as a total body warm-up, a form of active recovery, and a means to regain normal range of motion that was lost through injury or inactivity. The body is designed to move. Range of motion (ROM) is a use it or lose it proposition. If you don’t use a ROM, you will lose it. Find a toddler and carefully watch how he moves. Toddlers have amazing flexibility and full range of motion in all their joints. They perform effortless rock bottom squats and maintain perfect posture when sitting on the floor playing with their toys. If you perform a few mobility drills before you go to bed at night, it will make getting out of bed much easier the next morning. For years, I crept out of bed feeling like the Tin Man from the Wizard of Oz before Dorothy applied the oil. I remember thinking to myself; man, I shouldn’t hurt this bad (i.e., crippled) at this young of an age (early to mid-thirties). Now that I’m in my mid-forties, I have better range of motion than when I was in my twenties. It didn’t happen overnight. It took a little determination and consistent effort. That’s a small price to pay for pain-free movement and mobility.

General Guidelines:

•Perform first thing in the morning or prior to a