Kettlebells For Firefighters

The Get-Started Guide or first 3 lessons, include the Swing, Clean and Rack, as well as Push Press, and are offered free. The remaining lessons are made available to buyers of the full program. When you pay for the program, you're immediately sent a User Name and Password. Everything you need is made available to you online!

GET-STARTED GUIDE
VIDEO LESSON #ONE
SWING [FREE]

The first move to master is the Swing. This is simple matter of learning to use the back and legs to propel the bell while holding on with one arm, as well as providing some vertical lift. Breathing is as follows; exhale as you bend forward, inhale as you straighten up. This same basic breathing pattern is followed throughout kettlebell lifting.

Be sure to pay attention the the angle of the bell handle (needs to be at 45 degrees) and the hook grip (thumb over index / see video). Work on not muscling the bell, allowing momentum to takes its full course as the bell travels back between legs.

An exception to the rule, the swing is not done for time, but rather a rep count. Start with a given number (say 20 on each hand) switching one time. Work on increasing total reps every week or every workout. Swings work best as a warm up (not at full intensity) or at the end the workout (at full intensity). Often times swing can be done with a heavier kettlelbell than used in the jerk or snatch. Don't underestimate the benefit of swings. They can address strength and endurance to the back, legs, and all-important grip.

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VIDEO COACH
LESSON #FOUR
1-ARM JERK*

*PART OF FULL ONLINE KETTLEBELL
  VIDEO COACH PROGRAM >>BUY NOW at $59

DISCLAIMER
The methodology taught on all video presentations is best learned from an AKC qualified coach or trainer with AKC kettlebells*, but the videos are a great place to start, and become familiar with the movements. Please be aware that all exercise comes with certain risks, and you're advised to proceed with caution, getting the advice of a medical profession if necessary. Please contact Mike Stefano for more information on training. michael.stefano@gmail.com

GET-STARTED GUIDE
VIDEO LESSON #THREE
1-ARM PUSH PRESS [FREE]

The Push Press demands a full body connectedness but without the split second timing of Jerk. It's perfectly fine to stick with the Push Press until jerking becomes second nature, or if it's part of your selected protocol.

Get the concept down of throwing the bell up off your hip via the hip-elbow connection. To effectively generate force from the rack position, you need to dip forward, bending knees and hips slightly, quickly, and sharply, before popping up. The feet stay flat on the floor. The rep is finished (fixate the bell in lockout) without a second dip. Bell handle is still on the hip of the palm, diagonally across the hand. The bell sits overhead, fixed, slightly behind the body, elbow locked, the arm in line with the ear - resting. The bell is dropped straight down from lockout into the rack with as little tension as possible.

Remember, on Push Press it's one dip and one pop, finishing with an upper body press. Pacing should be at no more than 12, but no less than 8 per minute to start. A faster pace can be sought later, or if part of the protocol you're training. The fitness program takes Push Press and Jerk to 16rpm.

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VIDEO COACH
LESSON #SIX
1-ARM LONG CYCLE*

*PART OF FULL ONLINE KETTLEBELL
  VIDEO COACH PROGRAM >>BUY NOW at $59

*This program mandates the use of Pro-Grade Kettlebells™. When you purchase any of our Pro-Grade Bells™, you get a $20 Discount Coupon that can be applied to the purchase of this Video Coach Program, bringing the price down to only $39!