Fundamental Kettlebell Exercises and Their Variations
You will learn the technically sound execution of the most important kettlebell exercises that can be safely and effectively used in an "open class." These include:
- Deadlifts
- Cheat Clean
- Loaded Carries (such as Farmer Walk, Rack Walk, Overhead Walk)
- Push Exercises (e.g., Presses)
- Rowing
- Squats
- Lunges
The training also includes preparatory exercises and variations to adapt the techniques to different fitness levels.
Positions: The Key to Good Technique
An exercise execution is only as good as the starting position. In the workshop, you will learn the most important positions:
- Farmer Position (for a secure stance and stability)
- Rack Position (for push and pull exercises)
- Overhead Position (for mobility and stability overhead)
- Goblet Position (for squats and hold exercises)
Specialties of the "Open Class" Concept
The focus here is on kettlebell workouts that do not require much theory and long explanations. You will learn:
- How to build kettlebell classes that are self-contained and do not require continuous group progression.
- Which exercises and concepts are suitable for open fitness groups – and which are not.
- How to keep your coaching cues concise, precise, and understandable ("don't over-explain!").
Trainer Knowledge: Safety and Individualization
Your participants should train safely and efficiently. Therefore, safety rules and individual adjustments are the focus. You will learn:
- The most important safety rules for kettlebell training (e.g., controlled movements, criteria for stopping).
- How to recognize weaknesses in your participants and adjust exercises progressively or regressively.
Program Design for Kettlebell Groups
A good training session needs structure. In the workshop, you will receive tools to design effective kettlebell workouts for groups:
- Movement Matrix: A simple method to ensure that all important movement patterns (Push, Pull, Hinge, Squat, Loaded Carry) are covered.
- Programming Template: You will learn how to plan a balanced kettlebell workout that is both effective and varied.
- Practical Practice: In the final part of the workshop, you will create your own workout and lead it for the group – with directly applicable feedback from the workshop leader.
