Professional Documents
Culture Documents
ASIA
Index
Lesson 1 - Introduction - EKFA
1. What is the EKFA
2. Mission
3. Principals
4. Goal of this manual
Lesson 2 - Introduction to Kettlebell training
1. History
2. Benefits
3. Equipment & Safety
4. Breathing
Lesson 3 - Warm ups with Kettlebell
Lesson 4 -Kettlebell Exercises, description & benefits
1. Swing
2. Clean
3. Press
4. Push Press
5. Snatch
6. Squat
7. Long-Cycle Intro
8. Core and Abdominal
Kettlebell Variations
1. Swing
a) Two - Hand Swing
b) H2H Swing
c) Hammer swing
2. Clean
a) Two - Hand Clean
b) One handed bottoms up clean
c) Alternating Clean
3. Presses
a) Bottoms up
b) Push Press
4. Snatch
a) Half Snatch
What is EKFA?
EKFA is Energy Kettlebell Fitness Academy part of Energy24x7 Kettlebell Club
based in Pune which promotes Kettlebell & functional Training to trainers &
members in order to make aware of true sport which focuses on enhancing
fitness business and education to trainers.
CEKI (Certified Energys Kettlebell Instructor) level 1 is the foundational course
for all Kettlebell Lifting practiced across globe.
Through proper instruction of the exercises, we in EKFA strive to make the
fast and spreading power of the Kettlebell available to all in order to promote
human potential. Whether as a trainer, coach, athlete, fitness enthusiast, or
curious individual who wants to see first hand the incredible, efficient, and
exciting benefits of Kettlebell Lifting.
The body and brain work together to produce faster results, with an increase in
strength, endurance, flexibility and overall mobility, all while significantly
reducing the risk of injury.
Mission
Our mission is the educate and motivate trainers throughout India/Asia in
Kettlebell & Functional training in different levels so that maximum number
of people could take advantage of this tool to be healthy & fit every passing day.
Principals of EKFA
1. Training movements not muscles
2. Sharper inter-connectivity of 10 body system
2. Dynamic well being
3. Cellular health
Goal of this Manual
Goal is to give you correct information & practical experience on Kettlebell.
We would ensure your experience with EKFA Certification is World class.
What will we cover?
Kettlebell lifts with correct form, theory behind lifts and individual examination
for lifts.
In the early 1900's, circus performer, physical culturists and strong men from
around the world (Arthur Saxon, Edgar Mueller and Eugene Sandow)
trained with kettlebells just like the Russian strongmen and athletes. Slowly
kettlebells felt out of favor in the West, but they began to flourish and spread
in the former Soviet Union. Training with kettlebells became common practice
for people in rural areas, the military and Olympic athletes. In addition to their
training program, Soviet Olympic weightlifters utilized kettlebells unilaterally in
order to strengthen their weaker side. To this day, countries of the old eastern
bloc rely on kettlebells for supplementing the training of many of their athletes
and armed forces.
Breathing :
Diaphragmatic or Bio-mechanical Breathing :
This typically involves inhaling and pressurizing on the eccentric part of the
movement and exhaling during or at the top of the concentric part of the
movement. Breathing in this manner creates pressure in the thoracic cavity
protects spine. This method is best used when lifting maximal weights and/or
acclimating to a new exercise.
Ex : Squat - inhale on the way down and exhale on the way up.
Anatomical Breathing :
This breathing is performed in a manner opposite of what is outlined above.
Inhale on the concentric portion and exhale on eccentric portion. This method
is best used when lifting sub-maximal weights for high repetitions.
Ex : Snatch - exhale on the way down and inhale on the way up.
Key principals training for time one of the base premises of what we teach is to
focus on training for time - In other words, doing progressively longer and longer
sets until you reach a designated goal. In competition, this goal is typically 10
mins but can be as high as 20,30 or even 60 mins.
3. Figure 8 :
Warms up - Shoulder joints, upper pecs
4. Posterior Deltoid stretching /with wider grip (option)
Warms up - Post delt, core
5. Achilles tendon warm up (heal stretch)
Warms up - Ankle joint
6. Figure 8 (passing thru legs)
Warms up - Hips, Abdomen, arms, core
7. Spot Jumping lunge
Warms up - Entire body
Kettlebell exercises :
SWING :
The swing is first and basic exercises in KB training. It's a back and forth motion
of the arm holding KB between the legs with shoulder acting as a hinge.
The height of the swing should be around chest level as the bell moves up
by keeping the knees straight. Drive should be through hip.
Primary muscles involved :
Full body movement, focuses on musculature of posterior chain. Involves core
majorly, Glutes, Hamstrings, quadriceps and lower back.
Benefits :
Swing is fundamental of KB exercise. It teaches hip extension how to produce
and reduce force and also linking of upper and lower body as one unit.
Breathing :
1. Exhale as move the bell down between the legs and Inhale as bring towards
chest (for first few reps)
2. Exhale as you move the bell down between the legs, Inhale in between as
you move the bell up and exhale once again as you bring the bell in front of
chest.
Reps per minute :
5-20 RPMs
SWING Steps
CLEAN :
Clean is combination of swing and rack. Catching the bell across forearm
and biceps is commonly know as Rack position.
Primary muscles involved :
Same as swing in addition latisimus dorsi and biceps get activated due to
pulling movement of KB while racking.
Benefits :
Benefits similar to Swing in addition to that rack position teaches how to
relax under load. While racking KB grip strength and shoulders get worked.
Breathing :
Inhale as you swing KB up towards your chest and exhale as you rack KB,
then inhale as you rest. Exhale as you swing KB between the legs and
continue with same breathing process.
Reps per minute :
5-20 RPMs
CLEAN Steps
PRESS :
Press is simple overhead movement done without using legs, from the rack
position lift the bell up straight keeping less distance between your hand &
ear. Bring back the bell in rack position.
Primary muscles involved :
Shoulders, triceps and upper back are primary muscles involved.
Benefits :
It's a strict upper body movement, develops shoulders, triceps. Swing, clean
and press when done together are entire body movement which works
in integrity.
Breathing :
Use diaphragmatic breathing - Inhale while racking and exhale on top as you
push up.
Reps per minute :
5-20 RPMs
PRESS Steps
PUSH PRESS :
Push press is a dynamic movement as compared with Press, it involves leg
movement with your press movements. With the driving force from the legs
the lifter propels the KB upwards with legs locked before the arms get locked.
Primary muscles involved :
Quads, glutes, core, shoulders, triceps and upper back are primary muscles
involved.
Benefits :
It's a strict upper body movement, with the driving force from the legs the
joints, tendons, and ligaments are conditioned, along with shoulders and
triceps. Entire body works together as one unit.
Breathing :
Exhale as you dip your knees, then inhale in between followed by exhale on
hand lockout. Remember your knees get lock out first before your elbow gets
straight.
Reps per minute :
5-20 RPMs
SNATCH :
Snatch movement is primarily swinging movement, as lifting KB overhead after
completing swing movement. Snatch movements involves shoulder jerking
in co-ordination with legs. Snatch is less of shoulder and more of hip movement
generated from ground. Final fixation of KB is when arms and legs are locked
out. Rest period is when you lockout your arms at top.
Primary muscles involved :
Snatch is full body movement. Posterior chain (Calves, Hams, glutes and back)
are majorly involved apart from that core, shoulders, triceps and biceps are also
involved.
Benefits :
Due to little rest position, snatch is classified as difficult exercise. It develops
strength, explosiveness, endurance, work capacity and core strength. Improves
grip strength significantly. Also teaches body to produce/reduce force which can
effectively used for sport specific training.
Breathing :
Use anatomical breathing - Initially inhale as you push bells up and exhale as
you swing the bell back between legs. While in rest position (while you lock up)
you can take several breathes to recover.
As you progress, use 3 exhales, 1. Exhale as you swing bell between legs, 2. As
you lift the bell near your chest, 3. As you lockout your arms.
Inhale as you move hand towards gravity (top to bottom).
Reps per minute :
12-16 RPMs
SNATCH Steps
Windmill - Low
Windmill - High
This position is quite technical and feels unnatural at first, until one gets
used to it. While it is possible to hold a kettlebell in what "looks and feels
like a rack" position (straight back, elbows not in contact with the body), it
craves a lot of unnecessary tension in the whole arm all the way down to
the hand.
Translation: By trying to muscle the bell into place the athlete won't be able
to hold it in place for as long as he possibly could. While it is easy to do with
a light kettlebell or in a short set, it quickly becomes tiring with a heavier
bell or a long set. More importantly, it puts undue stress on the shoulder belt
and back.
Key Points :
- elbow(s) down on the hip bone, upper arm in contact with the torso
- hand(s) close to the center line
- hips pushed forward
- knees locked
- handle facing down and neutral wrists
- false grip to protect the fingers
In the proper rack position there is only a minimal load distribution onto the
back. Elbow(s) are kept tucked into the hip, just above the iliac crest, or at
least as close to the body as possible. Athletes with good flexibility can rest
the elbows snugly into the little hollow above the iliac crest. The weight is
transferred directly onto the hip, not the back or shoulders. This close contact
is essential for maximal upward drive of the bell when doing jerks.
Resting the elbows on the crest of the ilium reduces the excessive forces of
gravity and the resulting stress on the joints, as well as increases the efficiency
of motor actions (leg drive).
In the rack position, the legs are straight. While the upper body is leaning
back, the pelvis should be pushed forward by actively activating the glutes,
which provide extra stability for the lower back.
Assessment :
Before any type of direct instructions begin, assessment of individual client
is mandatory.
Assessment before KB Workouts :
In regard to assessing movement ability, we strongly recommend doing some
type of movement screen.
Understand clients need before any kettlebell exercise is designed. X ray of
lower back or spine is important before you design any program.
Weak glutes are associated with tight hip flexors. The major hip flexor
muscles are the Ilopsoas (Illicus & psoas major), and the rectus femoris
(one of four of the quadricep muscles). Overdeveloped and tight hip flexors
contribute to lower back pain by causing the pelvis to tilt forward. To
counteract this, kettlebells promote hip flexor flexibility and strengthen
the abdominal muscles. This reduces pelvic tilt and decreases lower back
pain.
The major back extensor muscles are the erector spinae group, which are
the spinalis (medial), the longissimus (center) and iliocostalis (lateral). When
it comes to the muscles of the back, lower back strength...does not appear
to reduce the odds of back problems, muscular endurance does.
There is no better method for developing back extensor endurance than high
repetition Kettlebell swings or snatches.
5. Sensible Ballistic Loading Reduces the Odds of Arthritis
Repetitive ballistic loading of kettlebell swings and other quick lifts appears
to be highly beneficial to your joints, provided you do not over do it. Joints
subjected to heavy impact are relatively free of osteoarthritis in old age and
those subjected to much lower loading experience a greater incidence of
osteoarthritis and cartilage fibrillation.It appears that the cartilage of joints
subjected to regular impulsive loading with relatively high contact stresses is
mechanically much stiffer and better adapted to withstand the exceptional
loading of running or jumping than the softer cartilage associated with low
loading. Thus, joint cartilage subjected to regular repetitive loading remains
healthy and copes very well with impulsive loads, whereas cartilage that is
heavily loaded infrequently softensthe collagen network loses its cohesion
and the cartilage deteriorates.
6. Kettlebell Exercises are Great for Strengthening the Mulitfidus Muscle
Weakness in this small intrinsic spine muscle has been linked
to back problems.
Kettlebell exercises ... safely recruit and strengthen the
multifidus.
Swings (100)
Swing, Clean and Push Press (16 each hand)
Snatch (25 each hand)
Full squat (30)
Agility Ladder
Agility is the ability to change the direction of the body in an efficient and
effective manner and to achieve this you require a combination of
balance, speed, strength and co-ordination.
Agility is the ability to respond quickly. It is about being able to move
quickly and accurately without having to think too much about it. If the
players on a team are strong and agile then the team will be very difficult
to beat. There are various exercises that can be used to improve
response time and to make a player more agile and they are known as
agility exercises.
In sports like football agility training can help player get out of tough
corners and avoid serious injury by moving quickly. Runners can get out
faster from the gate with the help of agility training. In sports like soccer
and basketball, agility training can improve a player's ability to handle the
ball. A great agility exercise that does not require any special equipment
is running at different speed at random intervals.
Balance
The ability to maintain equilibrium when stationary or moving
through the coordinated actions of our sensory functions (eyes,
ears and the proprioceptive organs in our joints)
Speed
The ability to move all or part of the body quickly
Strength
The ability of a muscle or muscle group to overcome a resistance
Co-ordination
The ability to control the movement of the body in co-operation
with the body's sensory functions e.g. catching a ball (ball, hand
and eye co-ordination)
Muscle memory and Foot Speed using and agility ladder
Muscle memory is frequently referred to as motor learning. Essentially,
when you do something over and over and over, your body
remembers this as procedural memory.
Muscle memory is learning a physical motor task into memory through
repetition lots of it.
Your feet learn to move faster. Whether you are a volleyball setter, a
football quarterback, a basketball point guard, a baseball shortstop or
just about any other position in an athletic event, you can improve
your foot speed and become quicker, faster, and stronger.
What Agility Ladder Training Does
Agility ladder training isnt for sissies. This is a serious workout for serious
athletes and you may be one. Someday. These drills are going to help you
learn how to move on and off the court. When you move during a basketball
game, for example, you need to move quickly while also assessing your
placement in relation to the hoop while also turning to get away from
another player. This is a complicated set of movements, but training with a
speed ladder can and will help you succeed.
Fast feet
Lateral fast feet
Base shuffle
In and out
Lateral in and out
Scissors
Single leg dissociation
Hop scotch
Lateral hops
10.
Casting Kettlebells
Suspension Trainer
THANK YOU