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Kettlebell and Bodyweight Training Course Mallorca

SPRING SPECIAL
2 for 1 on all of our courses!
Come with a friend and pay half each!!

Kettlebell and Bodyweight Training Course

In this course I will show you all of the foundation movements of kettlebell and bodyweight training. I will also show you my tried and tested system that I have refined over the past 6 years on how to train in the fastest and most effective manner and how to adjust it to cater for your specific goals e.g., fat loss, health, general fitness, athleticism, muscle mass and strength.

The most important part of this course is that you will learn how to move correctly while performing exercise. This will ensure safe and effective workouts, helping you achieve your chosen fitness goals in a fast, safe and effective manner.

As well as being a stand alone system, what you will learn in this course will also be applicable to barbell and dumbbell weight lifting. All human movement is based around squatting, the hip hinge, lunging, twisting and upper body pushing and pulling movements. In this course you will learn them all and then be able to apply them to every type of training or sporting activity.

 

What you will learn

Kettlebell Foundation Exercises

  • 2 Handed Swing and Swing Variations

  • 1 Arm Swing + Variations

  • Kettlebell Clean and Press

  • Goblet Squat + Kettlebell Squat Variations

  • Kettlebell Row

Body Weight Exercisespush up sequence

  • Body Weight Squat

  • Lunges + variations

  • Push Ups

  • Squat Thrust

  • Burpees

  • Jumping Jack

  • Mountain Climbers

  • Walk Outs

  • Pull Ups + Variations and Progressions (only if performed at the gym or with availability of pull up bar)

Course Structure

The course is implemented by having two, one to one (or small group) sessions per week, for 4 weeks.
This gives you time to practice the exercises learnt by yourself before the next session. I have found that this method gives the best results in the fastest time and ensures that you will be capable of training, without supervision in a safe and effective manner by the end of the course.
On the first session we will learn the kettlebell Swing which is the foundational movement of kettlebell training and build up from there.

On subsequent sessions we will work on new movements and clean up and perfect movements that we learnt in the previous sessions.

The focus of the Kettlebell and Bodyweight Training course is on learning correct technique.
Once we have achieved good technique, you will learn how to combine the bodyweight and kettlebell exercises into an effective workout program, catered to achieving your specific goals.

F.a.q
How many people are necessary for the kettlebell and bodyweight course?

The course can be done 1 to 1 or in a small groups of up to 5 people.

Where do you do the course?

The course can be done in the gym, at your house, boat, apartment etc or in the park. Basically anywhere where there is enough room (about 4sqm per person) and has a fairly flat surface.
In Mallorca.

Do I need my own kettlebells?

No, I will provide all equipment necessary for the course, although you will improve much faster if you buy a kettlebell (or have access to one) to practice between sessions.

What Weight Kettlebell Should I buy?

In general:
Men will start with a single 16kg kettlebell.

Women often need to buy two, a 12kg and an 8kg kettlebell as women tend to find 12kg to heavy for the pressing exercises.

Before buying a kettlebell shoot me a quick email describing your age, weight, general fitness and strength levels and I will let you know what to buy.

How Much Do Kettlebells Cost?

Kettlebells cost around 22€, 25€ and 40€ for 8kg, 12kg, 16kg kettlebells.

When Can I Start?

Straight away!
Send me an email to info(at)mallorcakettlebells.com and let the fun begin!

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Russian Kettlebells

In this article I would like to explain what it is that makes kettlebell training so great and how doing just one kettlebell exercise three times a week can have you well on your way to that beach body for the summer!

What is a Kettlebell?

Mallorca KettlbellsA kettlebell is a weight that looks like a canon ball with a handle. Kettlebell training is one of the only forms of weight lifting that increases muscular strength, endurance and dynamic flexibility all at the same time.

Part of the secret that makes this system so effective is the design of the weight.  With a normal weight you have the centre of gravity in your hand.  With a Kettlebell the centre of gravity is farther away from your hand on the end of the handle.  This makes the weight harder to control as it is free to move about.

The Kettlebell Swing

Mallorca kettlebells learn the swing!The basis of all kettlebell movements is the swing.  Dan John (one of the top American strength coaches) has this to say about the swing: “The metabolic hit of a correct set of swings is going to be shocking. It’s one of the best conditioning exercises I know. And according to a new study coming out of the University of Wisconsin, the kettlebell snatch – which is quite similar, metabolically speaking – is “equivalent to running a six-minute mile pace” and “burns as many calories as cross-country skiing up hill at a fast pace”.  The swing is a simple move to watch but a little more complex to learn.  This is why it is extremely important to get taught by a qualified kettlebell instructor. I have seen many personal trainers in Mallorca claiming to be kettlebell instructors teaching poor technique and performing normal dumbbell exercises with kettlebells.  If you are not doing swings, snatches and Turkish get ups then you are not doing kettlebell training.

Kettlebell training is fast and effective!

Not having time to train isn’t a valid excuse any more!  Doing five to fifteen minutes of swings 30 seconds on, 30 seconds off, three times a week is more than enough work to keep you in good shape.  If you’re the sedentary type with a little weight to lose then the 30/30 protocol will have that excess gone in no time.

Kettlebell Snatch – The Ultimate Conditioning Tool!

As Dan John has mentioned the snatch, lets learn a little about it.  The kettlebell snatch is a variation of the Olympic weight lifting move with the same name.  Whereas the Olympic weight lifting move can take years to master and can incur great bodily harm, as it involves lifting heavy weights from the floor to above the head in one move, the kettlebell snatch takes only a few lessons to learn and has all of the benefits of the Olympic exercise.  The kettlebell snatch is great for increasing power and explosiveness in athletes and it is also the ultimate conditioning weapon for martial artists and endurance cyclists or runners.

Turkish Get Up – The All Star Kettlebell Exercise

The last exercise I would like to introduce you to is the “all star” of kettlebell exercises.  If I were forced to chose only one exercise to do for the rest of my life it would have to be the Turkish get up.  This odd sounding exercise also awards you with some odd looks when performed in a commercial gym.  It involves lying down on the floor, pressing a kettlebell into the air and then getting up off the floor while holding the kettlebell over head.  Once we have got up to standing it is time to get back down to the floor again.  It is a full body exercise that concentrates on shoulder stability and core strength as well as working every other muscle in your body.

Kettlebell training has something for everyone; it is suitable for men and women of all ages, for beginners looking to learn something new, effective and fun, or for the experienced athlete looking for that little something that is going to give them the edge over their competition.

If you are in Mallorca and would like to learn how to train with this magnificent tool take a look at my
MKB Level 1 course.

If you already have some experience and with the kettlebell and would like to refine your skills or learn how to train with double then take a look at my MKB Level 2 – Intermediate to Advanced Kettlebell Course or MKB Level – 3 Double Kettlebell Course.

If you are interested in personal training or would just like more information on weight loss nutrition or training in general then please contact me by clicking here

Real Kettlebell Training!

There are companies offering fitness instructor training left right and centre.  In London hundreds of new fitness trainers are churned out every weekend.  Many of the courses are weekend seminars where you go in being an absolute beginner and two days later you come out with a certificate saying that you are qualified to train people with 48 hours or less of experience.  Can you see where things could go wrong?

From Zero to Hero

The first kettlebell Instructor course I did was like this.  I had never swung a kettlebell in my life before the first day of the instructor course and 48 hours later I was qualified to teach KB training without having any real experience.

I didn’t go straight out and start training clients with the kettlebell.  I trained hard for a year and learnt everything I could about kettlebell training before using it with my clients.  The point I am trying to make here is that just because someone has a certificate saying that they are an instructor doesn’t actually mean that they have the necessary experience and knowledge to teach properly; especially when making instructors is such a lucrative business and the easier it is for people to get qualified, the more people will come to do the courses.

I am writing this article because kettlebell training is starting to get very popular but the quality of instruction I am seeing from big gyms and popular trainers is anything but good or kettlebell training.

A friend told me that one of the big gyms on in Mallorca had kettlebells so I set up a meeting with the head trainer .  As  I talked to him I realised that the gym had no real interest in kettlebell training apart from that it was a new trend that they wanted to take advantage of.  They had no trainers qualified or with any experience in kettlebell training and they didn’t even have the normal starting weight (16kg) for men, everything was a lot lighter.  Basically what they were doing was normal circuits using very light kettlebells just like you would use a dumbbell and selling it as kettlebell training.  The problem with this is that you wont get all of the amazing benefits from kettlebell training because you are not doing kettlebell training.  I have had a couple of clients reluctant to do kettlebell training because they had tried it at this gym and said that it was no different to normal weights.  Needless to say, once I got them doing real kettlebell training they started seeing results straight away and loved it!

Kettlebell Training – Love at First Sight!

Kettlebell Snatch by Mallorca Kettlebells

I fell in love with kettlebell training because it is extremely effective for burning fat, superior athletic conditioning and creating explosive strength.

Since I did my first zero to hero kettlebell instructor course I have travelled the world to train with the best.  I once read somewhere that if you want to be the best you have to learn from the best, so that is what I did.  Last year I went to Hungary to do the Russian Kettlebell Challenge which is the gold standard of kettlebell training instructor courses led by the top names in the business.  This is no zero to hero course.  I had to train 5 days a week for four months to prepare myself to pass the physical test which involves snatching a 24kg kettlebell from the floor to overhead 100 times in under 5 minutes after three 8 hour days of non stop kettlebell training.  The tests also included showing proper technique in double kettlebell exercises (double swing, clean and press, front squat) performed with two 24kg kettlebells.  After the RKC I was still hungry for more and just by chance Mike Mahler (who is the go to guy for double kettlebell training)was doing a seminar in London so I flew there and did that too.  In September 2012 I will be going to do the CKT ( Certified Kettlebell Trainer) course in Barcelona with Steve Cotter who is arguably one of the best kettlebell instructors and practitioners of all time!

How do I know if I’m doing real kettlebell training?

The easiest thing you can do is look for an RKC or CKT.  There are only two on the island so that is easy, Dave from Viva Sports and myself.  You can also go to Rob Martin at CrossFit Mallorca for good kettlebell instruction.

If you are doing swings, clean and press, Turkish get ups and snatches then you are doing kettlebell training.  If you are doing overhead triceps extensions, lunges and biceps curls then you are doing exercises holding a kettlebell which isn’t the same and will not produce the same results.

To gain all of the amazing benefits that real Russian kettlebell training has to offer try one of my Kettlebell Courses!

 

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Double Trouble!

Double Kettlebell Training.

Here is a way to get double the results in half the time.  Throw another kettlebell into the equation!

Training with Mike Mahler

Mike Mahler and I in London

I have just come back from London where I attended a seminar given by Mike Mahler.  Mike Mahler is “the man” when it comes to double kettlebell training. Mike has been a strength trainer and kettlebell instructor for over nine years and has delivered workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, and lifestyle.  Mike is well known as one of the leading experts on effective kettlebell training for size, strength, fat loss and conditioning.

Learn from the best to be the best!

Just a quick side note before I carry on talking about kettlebells;  if you have a passion in life, go and learn from the best in the trade or try and work alongside these people.  There are seminars given on anything and everything from business to gardening to weight training.  If you follow a writer, trainer, etc and they are doing a seminar or workshop, go and do it.  The price you pay is paid back a million times just from the energy you get from practising what you love with a person you admire or respect and being in the company of people who share your passion and views.  In the last couple of years I have spent a lot of money travelling all over Europe to train with who I consider to be the best in the game.  I have trained and learned from Pavel Tsatsouline who is single handedly responsible for making kettlebell training famous worldwide, Jeff Neupert, Tracy and Mark Reifkind and last but not least Mike Mahler.  These people are the top of the kettlebell food chain and training with them has taken my technique, experience and training skills to another level; all of this passes over to the results seen by my clients.  Just to recap, don’t think about it, just do it!  If you can’t afford it then go for the next best thing, find the best in your area and go and train with them.

Back to Double Trouble!

Swinging two kettlebells in Mallorca

If you want to see double the results in half the time, all you have to do is train with two kettlebells instead of one.  Seems simple, but it isn’t.  For a start you are immediately doubling the weight you are handling.  Now you have two cannonballs pulling at you that you have to control.  This is what makes it so effective!  Once you start to dominate the bells you will reap the benefits.  A stronger, more resilient body with less fat and more muscle in all the right places.  Stronger core and back, more power, speed and agility for the sport you practice; the benefits are endless!  There is a but, and the but is that you need to progress at a logical pace.  You can’t just come along and grab two kettlebells and start training.  You need to learn the basic moves; swing, clean and press and snatch with one kettlebell before you start with two.  This doesn’t take long and the benefits from training with one kettlebell are probably way more effective than any other type of training you have tried before.  Kettlebell training is a no-frills-no-nonsense system.  You have to put in a little hard work to get really incredible results.

Back pain

A lot of back pain comes from weak back muscles.  The muscles in your back are muscles that are very hard to work without doing some form of weight training.  Most forms of weight training are boring and laborious whereas anyone can pick up a kettlebell and swing it for 5 minutes.  The basic kettlebell swing works almost every muscle in your body and concentrates on the “posterior chain” which is made up of all the muscles running down the back of your body.  Many people have seen enormous improvements in posture and back pains by just performing the kettlebell swing a couple of times a week; it is also one of the fastest ways of curing scoliosis.
Come and experience the amazing results described above.  I have trained under the leading kettlebell experts in the world and can pass all of this knowledge and technique on to you.  For more information check out my MKB Level 3 workshop where I will teach you how to train with double kettlebells and how juice them so you get the greatest benefits and results in the minimum amount of time!