Kettlebells are an ideal form of exercise because they work and strengthen every muscle in the body while at the same time providing a great cardiovascular workout. One of the first things people notice is how quickly you are able to get a good workout. Kettlebells are popular with both athletes and people looking for general fitness and weight loss.

Eight curious people attended my first Kettlebell class on April 8th, 2008 in Newport on The Oregon Coast. Amazingly, as many have come, gone, and stayed, or not, four of the original eight are still with me as this chronicle begins in late December, 2008.

My exposure to Kettlebell strength and fitness training began serendipitously in 2001 with a web search for a protein drink containing eggs instead of whey or soy. Somehow, www.dragondoor.com came up. I recognized the Kettlebells from working as a therapist and trainer while attending National University of Health Sciences to earn my doctor of chiropractic degree (see Biography). I never found the protein drink, but did order The Russian Kettlebell Challenge video and haven’t looked back since. Apparently many others have found Kettlebells as well. Kettlebells are one of the top 10 fitness trends for 2009. (see the Sarah Jio Blog)

The ultimate achievement of my Russian Kettlebell Certification (RKC) was not without difficulty (see Overtraining article). Even so, it was accomplished in April, 2006. Re-certification is required every two years. As of this date, I have not re-certified. What follows are my procedures for safely and effectively training someone from beginner level to advanced Kettlebell practitioner.

There will never be an end to improving and expanding Kettlebell training, but this is my work-in-progress. Hopefully, you will find it helpful. It certainly is working for my students.

My first class is free. Originally, I began all new students with instructions in proper squatting. This naturally progressed to swings. Invariably, there were stories of extreme soreness, while getting up and down, for days after class. The most extreme was a lady who said she had to relieve herself while standing in the shower. She explained it hurt too much to sit and stand again. She did return for two classes, but hasn’t been seen since.

To avoid this problem, I’ve instituted a screening procedure and a prerequisite format for my Kettlebell classes. The screening procedure is adapted from Gray Cook’s and Lee Burton’s Secrets of Primitive Patterns DVDs

New students are given printed information about the uses and benefits of kettlebells, the principles of the RKC system and, most importantly, safety (see Kettlebell Safety). They are then arranged in class so they can sneak peaks at the advanced students performing their designated routines. Included in this screening are upper body and lower body rolls, side plank, pushups, and rotary stability. After any deficiencies are noted, we do 21 reps of the Tibetan Five Rites, 10 reps of the Advanced Torso Series, 10 reps each side of the Indian Sun Exercises and 10 Wall Squats within 3” of the wall (after instruction in proper squatting technique). Inability to complete these four activities within 45 minutes requires retesting at the next class.

The second class includes a group of exercises to get newbies comfortable with safely lifting and moving a kettlebell below their waists, above their waists, and above their heads. A significant portion of this class is from Andrea DuCane’s Working with Special Populations DVDs.

The third week begins the serious work of mastering the Swing, the Turkish Getup, the Clean, and the Military Press. Also the end-of-class burns are introduced for the first time. These are always tailored to the exercises mastered and newly introduced.

The number of weeks required for all the additional exercises varies from class to class. Meeting once a week, as we do, takes longer, of course, than multiple days of instruction weekly. Variety is added to classes with burns, combination and series of exercises.

Once mastery of all the exercises is accomplished, an evening is devoted to recording personal bests. See personal bests chart. Then series of exercises are introduced. These are continued for weeks at a time to improve strength, mass, and VO2 max. See charts for strength and mass and aerobics 1 and 2. For any student wishing to be able to successfully complete the RKC (Russian Kettlebell Certification) instructor program we include training for accomplishing the Snatch requirements as well as the conditioning to get you through the three days. See chart for snatch training.

For the truly ambitious we add Pavel’s Rite of Passage training, USSS Counter Assault Team 10-minute Snatch Test training and training for being able to press a kettlebell closest to half your body weight. There’s no end to all the possibilities.

If you are interested in Kettlebell classes near Newport on the Central Oregon Coast, please contact us via phone or email for information or to sign up.

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