In the last ten years, kettlebells have gone from a fringe oddity, to a mainstay in just about every gym in America. Having “arrived” from Eastern Europe less than 20 years ago, depending on which history lesson you follow, this centuries-old exercise tool has become mainstream.
Personally, I am a product of the post “Pumping Iron” Arnold days. My first gym had rooms full of machines that dissected the body and trained it not as one unit but in a Frankenstein fashion. So, when the old became new again, and movement-based “functional training” became all the rage, the kettlebell was poised to be the piece of equipment to lead the way.
The kettlebell is on a short list of exercise tools that can truly be used for all parameters of training. With one, you can train:
- Pushing Movements
- Pulling Movements
- Squatting/Lunging Movements
- Hinging/Extension Movements
- The “Core”
- Slow Strength
- Explosive Power
- Absolute Strength
- Cardiovascular Endurance
- And much, much more
There are many exercise tools that lay claim to be able to be used for anything, but all too often it is a stretch of the imagination to make that happen.
While visually appearing very simple, the kettlebell requires technical mastery in order to avoid injury and reap its rewards. It requires quality instruction, time, practice and patience, much more than what is needed to simply sit down on a machine, move a pin, grab a handle and go. But it is worth it.
Unfortunately, in a marketing effort meant to play off of its recent Cold War roots, the kettlebell was pictured as an “edgy, secretive” tool used in snowy trenches by robotic Soviet soldiers. And in order to earn the right to use it, one had to survive brutally difficult weekends to learn the craft.
The reality is that everyone stands to benefit from what the kettlebell has to offer, none more so than those of us who have begun to lose or have already lost the explosive fast-twitch muscle fibers that are the first to go. Can Navy SEALs and SWAT members benefit from kettlebells? Absolutely, but so too can grandparents.
Just as the FitRanX® Instructor Certification was born out of recognizing a need to help gyms implement the FitRanX® system to its full potential, the FitRanX® Kettlebell Certification was born out of recognizing a need for time-efficient, cost-effective, inclusive, informative, and non-denominational sharing of kettlebell knowledge and instruction.
At the FitRanX® Kettlebell Certification, you can expect to learn how to correctly perform the:
- One and Two-handed Swing
- Single and Double Clean
- Single and Double Front Squat
- Single and Double Press
- Goblet Squat
In addition to learning how to physically perform the above movements, you will also learn:
- The differences between Hardstyle and Long-Cycle (and when to use each)
- How to program kettlebells into your workouts
- How to write and design kettlebell ladders, complexes, and circuits
- The history of the kettlebell
- Instructional progressions, cues, and tips.
The day will be fast paced, but will allow time for practice and individual feedback. The drills performed will have reasoning behind them, and will not be reps for the sake of reps. There will be time dedicated for learning through lecture and questions, and time dedicated to movement and practice.
At the completion of the day there will be a written test, to demonstrate content knowledge, as well as a physical practical. The physical practical will demonstrate a basic strength and conditioning foundation, as well as a minimum mastery of each foundational movement. The physical practical will be completed in the form of what I have dubbed the “FitRanX® Flow Drill.” It is as follows:
- High Windmill x 1 rep
- Front Sq x 5 reps
- Single Arm Swing x 5 reps
- Snatch x 5 reps
- Clean x 5 reps
- Press x 5 reps
- Switch sides and repeat
Unlike the FitRanX® Level tests, there are no weight classes or age brackets. Men must use a 16kg or larger kettlebell, Women must use an 8kg or larger kettlebell. There is a 4:00 time limit in order to complete the drill. Faster is not always better, participants will be graded on quality and integrity of movement, kinesthetic awareness, and appropriate movement speed. Participants will be placed in small groups, and will perform the drill under supervision, with minimal verbal support from the Instructor.
Prior to the certification, it is recommended that participants watch the Kettlebell videos available on the FitRanX® website, and practice the movements. This certification should not be the first time that one touches a kettlebell. Gloves and/or wrist wraps/guards are allowed, and minimalist flat-soled shoes are recommended. Water and light snacks are also suggested. There will be a one-hour lunch break, but a heavy meal is not a good idea.
This certification is open to anyone who wants to learn more about using kettlebells. Gym owners, trainers, members, even people who just have some at home and want to learn how to work out on their own. Participants should show up rested, ready to learn and share with their fellow students. Above all, be ready to have FUN!!
If your interested in attending, just click here FitRanX® Kettlebell Certification
Tim Peterson, Chief FitRanX® Instructor