Michael Stefano, Firefighter's Workout Book Author, Firefighter Fitness Expert and American Kettlebell Club Master Coach & Trainer / Advisor
  >> FireFightersWorkout.com  >> AKC FITNESS LI  >> FIREFIGHTER VIDEOS  >> RECENT ARTICLES  >> BUY KETTLEBELLS  >> e-MAIL MIKE 
AKC Fitness Long Island Video Lessons


AKC Master Coach Mike Stefano Introductory Kettlebell Course Online Video Program with an AKC Master Coach
INSTANT 7-VIDEO ACCESS IS ONLY $29: >> BUY NOW

6 Lessons and 7 Videos with Live E-mail Support Option
SAVE $10 WHEN YOU BUY A PRO-GRADE KETTLEBELL™

When it comes to kettlebell lifting, technique is everything. Learn true kettlebell technique from
AKC Master Coach, Mike Stefano, as he demonstrates AKC methodology from Swing to Snatch.
Full program includes the Swing, Clean, Rack, Push Press (shown below), and the more complex
movements of Jerk, Snatch, and Long Cycle, as well advanced programming guidelines, workout
progressions, and a direct live email support option.




INTRODUCTION
TO KETTLEBELLS
Online Video Program

Online Instant Access, Regularly $59
NOW ONLY $29, SAVE 50%
>> Buy a Kettlebell & Save Another $10


·Full Programming Guide
·7 Instructional Videos
·Instant Online Access
·Live Email Coach Option

Personal Coach Option entitles you to live email support directly from AKC Master Coach Mike Stefano for 30 days. Get all your questions answered and your YouTube videos analyzed as you continue to progress!

LESSON #TWO
CLEAN & RACK
Next, it's a matter of learning to Clean. The clean is how you bring the bell to the rack position, and it is part of the Long Cycle, which is nothing more than a clean with jerk. As you can see in the video, the arm (elbow) gets folded into the body, with the elbow finding the hip.

The same momentum that's used in the swing carries over here. Keep the travel (arc of the bell) relatively close to the body (both up and down).

SIX POINTS OF THE RACK
The Rack Position is the landing mat for the clean, and has six points that must be kept in mind:
- bell handle diagonal, on hip of palm (pinky side)
- fingers are tucked behind handle
- elbow is on hip
- arm rotated in V-position
- knees straight, hips forward
- wrist remains relaxed

As little muscular effort and as much rest as possible is afforded in this classic position. Don't expect to master the rack immediately, but finding rest in this position is key to all push press and jerk, and this is something you should continually seek to improve.


LESSON #FIVE
SNATCH / HALF SNATCH*

*PART OF INSTANT ACCESS
  KETTLEBELL VIDEO PROGRAM >>BUY NOW at $29






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!

LESSON #ONE
SWING


The first move to master is the Swing. This is a 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.

LESSON #FOUR
1-ARM JERK*

*PART OF INSTANT ACCESS
  KETTLEBELL VIDEO PROGRAM >>BUY NOW at $29



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

Bookmark and Share
Sign Up for the ECKC Kettlebell News Sign up for the ECKC Kettlebell News
Articles, announcements, workshops, videos, instruction, and everything kettlebell!

LESSON #THREE
1-ARM PUSH PRESS

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.

LESSON #SIX
1-ARM LONG CYCLE*

*PART OF INSTANT ACCESS
  KETTLEBELL VIDEO PROGRAM >>BUY NOW at $29



Buy Pro Grade Bells Here *This program mandates the use of Pro-Grade Kettlebells™. When you purchase any of our Pro-Grade Bells™, you get a $10 Discount Coupon that can be applied to the purchase of this Video Coach Program, bringing the price down to only $19!