If you are looking for a Kettlebell Course that gives you a thorough understanding and a solid foundation, then this is the course for you!  

See what other people say about our courses…  

“A Must for anyone SERIOUS about taking their Kettlebell Performance to the next level. I learnt more in 3 hours than I have in months of DVD’s and books.”

John Limpus – Personal Trainer and Exercise BootCamps, Chiswick, London www.urbanvitality.com

“I have been using Kettlebells for about two months and following the RKC Enter The Kettlebell program and really wanted to see an RKC to nail down my technique as I had been generating tension in my neck.

Jamie was very hot on getting the right technique, this is the main emphasis of the course. He was able to spot problems and solve them – no more neck tension afterwards. As well as this it is a great pleasure to work with Jamie as he has clear enthusiasm and dedication for his work and has a surprising depth of knowledge, being both RKC and IKFF certified and this knowledge extends well beyond kettlebells. One simple tip instantly increased my pressing power.

I came away with a lot more than expected and all I learned on the course is covered by detailed supplementary information. I would recommend this course to anyone who wants to better their technique in a safe and well paced manner with a knowledgeable and likeable instructor. I plan to return for more later in the year!”

Roger Frederick West Feb 2010

” I attended Jamie’s  Kettlebell Concepts Course and I must have to say it was a very well presented course. Having never worked with kettlebells before I was unsure how much effect exercising with them would be. With Jamie’s great teaching skills mixed with his humour it soon became easy to understand the drills and improve all the way through the session. I certainly found out a lot about my own body and where I am needing to make improvements. I was impressed with his techniques for opening up the hips , thus allowing a much deeper squat within 2 minutes. I’m sure that anyone who attended Jamie’s courses would definitely benefit from the knowledge and drills you learn with him for your own training or for teaching your own clients. I would definitely be interested in future courses coming up. Cheers Jamie!”   

Darren Sutton Personal Trainer- Inspiring Fitness Warwick January 2010 

“As a Personal Trainer and Sports Massage Therapist I am constantly looking at ways of updating my knowledge. I have had a personal interest with the Russian Kettlebells for a number of years ever since I first saw them in my gym. Not really knowing what to do with them I never really used them. However, after purchasing some myself and ‘experimenting’ with them I decided the only thing to do was to get some professional help. So after a lot of searching I found Jamie Lloyd. I wanted to learn from a reputable Kettlebell Coach and Jamie helped me hone my technique, and ensure I was safe, so that I could teach my clients to use them- so it was the only way. The Kettlebell Concepts  Course provides a fantastic introduction on how to use the Kettlebells safely and effectively and also how to teach them.You come away feeling tired but also with a buzz, you will feel worked all over and you will even work muscles that you didn’t realise you have! I would highly recommend this course to anyone, even you even if you are not a fitness professional, it gives you a great foundation to start training with the Kettlebells.” 

Samantha Armstrong January 2010  

“I have been involved in the fitness industry for a long time as a Personal Trainer and Conditioning Coach. 
I am not easily impressed, but have to admit that the Kettlebell Concepts Course I attended was outstanding.
Jamie Lloyd has a huge amount of technical knowledge, and more importantly, is able to pass this knowledge on in a structured, easy to understand, safe and effective manner.
The course is ideal for fitness professionals who wish to fine-tune their existing skills, fitness enthusiasts who want to take their training to the next level, and complete beginners who are looking to learn the basics.
As such, I would wholeheartedly recommend this course for anyone who is interested in learning how to use kettlebells.” 

 
 Sam Tilbury,  December 2009
Personal Trainer, Zest Fitness. 

 “Jamie’s Kettlebells course was just what I was looking for.  It has given me the confidence and knowledge to progress my fitness program, particularly my core strength.  All kettlebell concepts were explained thoroughly and Jamie made sure everyone both understood and successfully applied the techniques until he was satisfied.  I also found my flexibility could be improved further with some new joint mobility exercises to warm up with.  I thoroughly enjoyed the course and recommend it to anyone who wishes to enhance their existing training or get seriously fit in short, sharp workouts” – Rick October 2009 

“I signed up for the Kettlebell Concepts  Course based on Jamie’s experience with having trained with some of the top names in the kettlebell field, and wasn’t disappointed. Jamie clearly demonstrates a broad knowledge of kettlebell training, with the emphasis of the course placed on safety and perfection of a comprehensive range of techniques in order to maximize and get the most from your own training potential and build a strong foundation to allow you to go on to challenge yourself with more advanced training. Julian March 2009 

“I was immensely impressed! Jamie’s depth of knowledge and passion for kettlebells is clear from the outset, and his enthusiasm is infectious. The course was hard work, but always fun and interesting, too. The focus was very much on technique and safety, which I think is the hallmark of a good instructor. As a significantly overweight and unfit beginner with a history of back trouble, I was apprehensive when I signed up, but I can’t fault the instruction. I was pushed and challenged but never beasted, belittled or patronised and, although the muscles I’d been working ached for a couple of days afterwards, I didn’t have so much as the slightest twinge in my back! The emphasis is on the individual and troubleshooting technique from the word go, giving the most solid foundation possible for subsequent training. What can I say Excellent Course!”  

Gwennan Thomas Journalist November 2008  

“As the Strength & Conditioning Coach For the London Pancrase Fight Team it is my responsibility to ensure each fighter is 100% and is physically and mentally fit for each fight. Whether it’s preparing top fighters like Jess Liuadin or even amateurs, Jamie has shown me in detail how to prepare my athletes by teaching me how develop their explosive strength, mental conditioning and endurance. All this training has given me a fresh approach and a solid foundation so that I can get the very best out of my fighters-thanks to Russian Kettlebells UK’s KettleFIT System.” 

Harry Selby  

Strength and Conditioning Coach For The London Pancrase Fight Team September 2008 

 ‘This course was very thorough, with a very sound emphasis on creating really solid basics. The tuition was clear, with careful demonstration and explanation, as well as each exercise being supported by well chosen build-up routines. The workouts incorporated were sensible, and people of different levels of knowledge and experience were well taken care of. There was none of the ‘I’m fitter than you’ stuff which sometimes can spoil these days. Unhesitating recommendation as a start for kettlebells’  

Andy Hathway January 2008  

‘Extremely hands on session. Jamie’s goal is to ensure your technique is honed rather than showing you 100 exercise variations. What you leave with is a great understanding of the benefits of kettlebell training, great technique on10+ foundation exercises, and some serious muscle fatigue! This is not a course for hand-off PT’s, you will learn a lot, have some great tuition and a damn good workout’. 

 Rob Wilkes Feb ‘08  

” As a newly qualified personal trainer I really reccommend Jamie Lloyd if you want to learn how to use kettlebells for your clients. He a friendly, highly knowledgable kettlebell instructor. He has a great teaching style breaking down each move to help you really understand and perfect the technique and get the best out of yourself. I’m definately really keen to use kettlebells with my clients in the future and will be using Jamie’s expertise again to further my knowledge!”  

• Busy people who struggle to find the time to exercise.
• Anyone who wants to learn in a fun and efficient way to help strengthen their entire body whilst learning how to make their bodies into fat burning machines.
• Are bored of conventional gym workouts.
• Athletes who want to take their training to a higher level such as martial artists, runners, triathletes, boxers, rugby players, soccer players, swimmers and almost anyone who is involved in sport.
• The at home exerciser who wants to gain new ideas for their current training.
• Personal Trainers, health practitioners of any level who want to use Kettlebells to rehabilitate their clients and boost their income.
• People who are currently using kettlebells and find that their current Kettlebell technique is under par.
• Anyone who wants to learn hands on from one of the UK’s Top Kettlebell Coaches in a small group setting and don’t want to spend hours making notes.

Excellence is top of our list when teaching you Kettlebells. Our unique KettleFIT™ system addresses your safety, form, posture, breathing, timing and grip. Rather than teaching you a bunch of exercises just to make you feel good, we will not only show you how to train with Kettlebells correctly, but we will further explain why each exercise is beneficial to you. It helps you individually to become proficient and efficient at each move.  

We will take the time to make sure your technique is honed 110% right before you move on to the next exercise. After completing the course you will have a solid foundation to become proficient and efficient in handling Kettlebells and achieve greater personal results.  

If after doing our KettleFIT Concepts Course™, you do not think that this is the best Kettlebell experience YOU have ever had, then we will give you DOUBLE your money back! And we mean that!  

What will you learn?  

• History Of The Bell
• The Benefits Of Kettlebell Training
• Joint Mobility and Kettlebell Warm Up
• Safe Hands and Kettlebell Safety
• The Functional Anatomy of the Kettlebell
• Proper Breathing for Optimal Lifting
• Muscle Activations Techniques to help you overcome tight hips and tight glutes
• The 2 Arm Swing
• The Dead Clean
• Front Squat and it’s variations
• Military Press
• The Windmill
• Program Design and the 5 Pillars of Kettlebell Training
• BONUS!!! learn some great ab exercises to help you get a six pack!!!

What will you gain?  

KettleFIT Concepts Course™ participants can expect one of the most comprehensive, in-depth day of kettlebell training that tests their current skills and instructs them on new kettlebell techniques that they’ve probably never seen or tried. Even the most experienced kettlebell user will undoubtedly find their form will be improved on every exercise, whilst understanding the reasons behind the movements being performed.
What really sets the KettleFIT Concepts Course™ apart from other Kettlebell Courses, is the attention for detail Jamie provides for each KettleFIT Concepts Course™ participant. Jamie leaves no stone unturned, and ensures everyone leaves the course feeling more confident at practicsing Kettlebells. The KettleFIT Concepts Course™is very hands on and you will be challenged but guided in a friendly small group format unlike some courses where they are overcrowded. The beauty of being taught in a small group format is that you will get 100% personal attention and every one of your questions will be answered on the day. Additionally, there is no questioning Jamie’s experience. He is undoubtedly seen as top quality Kettlebell Coach who has taught Kettlebells to hundreds of people, and is deemed to train everyone that comes across his path in detail and is the best prepared and qualified to take a group of people and give all of them what they are looking for out of a single class. Nobody gets left behind and nobody is beasted.   

Earlybird Offer: £97 or £147 after September 10th !   

What will you get for all this? 

• CERTIFICATE OF ATTENDANCE by email
• FREE T SHIRT
• FREE TOWEL
• FREE KETTLEBELL CONCEPTS MANUAL (covering everything you have learned)
• FREE JOINT MOBILITY MANUALS INCLUDING VIDEOS
• FREE KETTLEFIT CLASS (yes you may attend one of our KettleFIT Classes™ for free after attending this course!)
• FREE 4 WEEK PERSONALISED PROGRAM WORTH £50

UPCOMING COURSES !!!!     

• September 26th (only 4 places left!)
• October 17th
• November 14th
• December 12th

Courses are limited!  Only 10 places are available per course, so early booking is advised. To book your place and for course outline, contact Jamie Lloyd on: 

jamie@russiankettlebellsuk.com  

8 Reasons why you should attend and not miss this exclusive opportunity…  

1. We will explain why doing long slow aerobic training is no good for fat loss.
2. We will go over the basic mechanics of the core Kettlebell exercises and show you what you can do to help you shift 8lbs of fat in 30 days from just 10 minutes training a day.
3. Give you new drill combinations to take your metabolism through the roof.
4. Show you the real secrets of how not to rip your hands up when doing cleans.
5. Show you how to rehabilitate your back and shoulders forever with some fantastic bodyweight drills.
6. This is the meat of the course. Many of these exercises you have never seen before! Your body will have a new experience that cannot be missed!
7. We will cover tried and tested concepts for troubleshooting your Kettlebell technique and we will ensure you will have the best Kettlebell experience that you will ever have.
8. Discover how to improve your running fitness by just training with Kettlebells.

Course will be held at Wimbledon 12-3pm!

Sign up now 

By participating in a Health First Fitness UK “CST (Circular Strength Training)
for Clubbells” Workshop you will learn the latest cutting-edge health-first
exercise techniques to assist you in achieving:-
Joint Mobility Exercise Routines:-
Fun to perform, active moving meditations which involve moving all the major joints
of our bodies from head to toe and belly to fingertips to prepare our mind & body for
exercise. Our goal is to create effortless energised movement by synching the
movement of our bodies with our breathing, and learning how we can be breathed
by our movement.

Compensatory Movement Exercise Routines:-
Movement routines to release the areas of tightness which are created by the
habitual postures and repetitive movement we perform in our training environment.
Help re-balance your body and mind to maximise performance, prevent injury and
achieve deeper relaxation!

Clubbell Exercise Routines:-

Physically and mentally challenging whole body workouts using the most inefficient
training tool available – The Clubbell! Due to its inefficiency you will get the most
effective workout imaginable, it will work every muscle in your body and aid you in
strengthening your areas of weakness! The Clubbell is a nasty unforgiving piece of
training equipment that will kick your butt in a totally different way to anything else that you’ve experienced!

Pain-Free Movement
Greater Performance
Faster Recovery
Enhanced Focus
Better Breathing
Deeper Relaxation
Improved Personal Energy Management

This is a 3 hour Clubbell course is aimed at all fitness levels, from the keen fitness enthusiast to the personal trainer or anyone who is genuinely intrested in using Clubbellls for optimum health.

“The Clubbell’s primary genius is leverage is displacement relatively lightweight but superior force-muscle without deystroying joints.
2010 is The Year of The Clubbell!”

Scott Sonnon
Learn, Practice, Sophisticate & Evolve

To book the course contact Jamie Lloyd on jamie@russiankettlebellsuk.com

Investment is £79 and comes with certificate of attendance

Time: 11am-2pm

Where?

Wimbledon

“Get out there and start lifting to what is gonna be the greatest Kettlebell event of the year!”

1 Hour Long Cycle Challenge in aid of Pakistan Floods Appeal!
What inspired Jamie Lloyd to put on a “One Hour Long Cycle” event when in competition it only lasts 10 minutes?

Nothing like this has ever been done in the UK before, I felt it was about time! In Russia, lifting for very long periods of time is not rare. You require significant mental toughness and focus that the Russian sportsmen are hooured for!  “So why not here in London?” Jamie asked himself.

Sergey Rachinskiy has inspired Jamie as he is reknowed for his ulitimate  strength endurance. This man really is the king of all  kettlebell sport! He has the mental strength of 20 rugby teams! Just a few of his achievements are: 5,555 jerks with a 24kg kettlebell in 12 hours without stopping(world record), 212 consecutive barbell squats using 100kg(220lbs)(world record), 720 repetitions in Long Cycle with a 24kg kettlebell in 1 hour(world record), Honored Master of Sport, Master of Sport World Class, Honored Coach of Russia, 9-time World Champion, 12-time Champion of Russia.

Jamie has been indpired by these feats of strength and would like to help others develop their very own landmarks in kettlebell sport!

So lets begin!

Jamie Lloyd is asking all kettlebellers no matter how much yhou can lift, to  participate in this event and join me to help raise money in raise of the floods in Pakistan!

When is the event and it’s start time start time?
The One Hour Long Cycle will take place on Saturday November 6th, 2010.
All lifters will begin at 11am and finish at 12pm.

What are the rules? Very few!

Everyone is welcome! You may lift wahtever you like! You may do doubles or singles!You can even switch hands whenever you feel like it when the going gets tough!  We will all start together and end the great endurance event together! If you can try not to place the kettlebell down!   Everyone who participates will be asked to contribute to a £20 donation. All proceeds go to Pakistan Floods Appeal. Anybody can lift with us no matter how experienced you are! If you cannot attend maybe even video yourself too! You may even want to make a donation too even if you cannot attend!

All donations are welcome too!

Event Location:

The One Hour Long Cycle will be held in Wimbledon.

So there you go. The One Hour Long Cycle charity Kettlebell event is getting closer so get out there tell your friends and get togetherfor the greatest kettlebell event of 2010!

Jamie Lloyd can’t wait to see you in action and lift with you!

For mor information go to:-

http://www.russiankettlebellsuk.com or e mail your interest to

jamie@russiankettlebellsuk.com

This is a fantastic curry recipe to tempt even the most ardent carnivores away from meat. Butternut squash is like the meat of the vegetable kingdom.!

Recipe:

You will need:
­ 1kg (2lb) of mixed vegetables (like those in the vegetarian chilli) chopped into 1″ squares,
­ 1 large butternut squash, peeled, deseeded and cut into 1 inch squares,
­ 3 large onions,
­ 4 cloves garlic,
­ 2 x 400ml tins of chopped tomatoes,
­ 1 pint vegetable stock,
­ 100g (3.5oz) block of creamed coconut,
­ 2 teaspoons each of turmeric, cumin, paprika, coriander, chilli powder, curry powder (medium or hot depending on your preference),
­ Olive oil for cooking,

What you do with all this:

­ Heat the olive oil in a large saucepan and then lightly fry the onions and garlic for 15-20 minutes until transparent (do not brown).
­ Transfer this mixture to a side dish then heat some more olive oil in the same pan and put in all the spices and lightly fry for 2-3 minutes.
­ Put the onion mix back in the pan with the spices and mix thoroughly.
­ Add the tinned tomatoes and vegetable stock and bring to the boil. Simmer for 5 minutes then remove from the heat and allow the mixture to cool slightly before blending it into a smooth mixture.
­ Return the mixture to the heat and stir in the coconut block until it is completely dissolved.
­ You now have a delicious curry sauce to which you can add all the vegetables. Put the lid on the saucepan and simmer gently until the vegetables are cooked to your liking (about 30 minutes).

Let me know your thoughts and enjoy!  

Enjoy!

Jamie Lloyd
http://www.russiankettlebellsuk.com

As you know I have been using kettlebells for some time now and just wanted to catch up with a friend of mine Troy Anderson from over the Atlantic and discuss kettlebell Training.

In the interview we cover:

– Kettlebell Certification IKFF vs RKC which is most useful

– How to use kettlebells to improve sport performance of both Rugby and Soccer

– How to implement KB’s for reducing pain and injury when training for long distance endurance races

– Also Kettlbell Concepts Course discussed

Kettlebell Concepts Course

and

A course for combat sports athletes

 for the interview go to….

http://kbfatloss.ning.com/forum/topics/uk-kettlebell-expert-jamie

Enjoy!

Jamie

Who else wants to tighten their belts a notch or two and have your friends commentating on how great you look after 21 days training?

Well for most of us this isn’t the reality!  

Training with us needn’t feel like an uphill struggle.

We won’t beast you.

We won’t make you do crunches or force you to run round the park.

Training with Russian Kettlebells UK will seem life changing; you won’t even need to step inside a sweaty smelly gym again! Even your aches and pains will go away and your goals will seem achievable. This is because we have developed our unique KettleFIT system that will make you feel amazing in just 21 days from now.

Wouldn’t it be fantastic if you could wear that size 12 dress again, be able to actually step on the scales and see a ‘new you’, have less aches and pains, and have more energy, and your whole body feels more firmer and toned than ever before. Most of all you would look FAB even in your swimwear.

Our KettleFIT system is guaranteed to help you achieve everything mentioned. Its one of the most popular life changing success systems in the fitness industry today, and you can certainly be part of it only if you want to take 100% action TODAY.

If you are looking for a London Personal Trainer who can promise guaranteed results within 21 days then give us a call today!

In fact high quality, Personal Trainers in London are hard to come across. You will probably find it difficult to find the same Personal Trainer who works under the same roof as London’s’ Top Practitioners and still offers a DOUBLE your money back guarantee.

So if you are really serious about transforming your body and taking action today then e mail jamie@russiankettlebellsuk.com or call 08001123410 for training in Wimbledon..

Some of the tools Jamie uses to get his clients guaranteed results:

Apart from Kettlebells, Jamie uses Boxing, Speed and Agility and Quickness Ladders, Sledgehammers, Tyres, Medicine Balls, Foam Rollers, Swiss Balls, Bosu…..oh and not to mention YOUR own bodyweight!

For Men and Women run by one of the UK’s top Kettlebell and strength Coaches Jamie Lloyd

Imagine Losing Up to 8 Pounds Every 21 Days?

See what others say when training with us….

“I tried gym memberships aerobics dvd’s, crash diets, slimming clubs…nothing worked!
I then decided to give Russian Kettlebells UK a try.I had my initial training and felt great. After just 6 weeks of training twice weekly with Jamie, I had lost a whopping 9lbs…that’s over 4kgs
My fitness level, strength and endurance are improving each week and every session is one to look forward to because it’s fun but oh so efficient!
Take it from me…if you are considering training with Jamie it will be the best investment for you! As it definitely worked for me!”
Sophie January 2009

We’ll we guarantee YOU will get in Fantastic Shape, Look Fab and have fun or we’ll give you a full return on your investment if you don’t lose more than a clothes size within 21 DAYS of training with us (but you must follow our guidelines!)

What are The Metabolic Kettlebell Classes?

In addition to covering all the basic kettlebell drills from my KettleFIT System for ALL, I put a real emphasis on having fun so you won’t have to worry about getting bored or waiting for any machine!
So if you are feeling like a couch potatoe and are stuck in a rut we will help you…..

• Drop a clothes size in 21 days or we will refund you every penny back
• Have fun
• Meet other like minded people
• Bust your belly fat
• Banish your bingo wings
• Sky rocket your fitness
• Increase energy levels
• Improve strength
• Supercharge your fitness           

You will also get: 

You will be expected to give 100% and follow everything we say!
After all we know what it takes to help you!

Investment: £99 (and thats just £12 a sessions compared to £65 of my 121 training sesions

 Every Monday and Wednesday at 7:30pm-8:30pm

***NEW**** Saturday Classes are here!

These are suitable for all levels and are just once a week and are suitable for the weekend warriors!

4 week course every Saturday 10-11am

All Kettlebell classes take place in Wimbledon in the great outdoors!

All training will take place in the great outdoors in Wimbledon.

If you don’t drop a clothes size within 21 days of training with us, we will give you a full return on your investment and give you a place on the next METABOLIC Kettlebell Classes for nothing!

So you have nothing to lose!
Only 10 places available!

to book contact:

Jamie Lloyd
http://www.russiankettlebellsuk.com

This 60 minute session will supercharge your fitness and melt your unwanted FAT. This session is taken place outdoors and is not your regular aerobics class! All the exercises will be done using kettlebells and your own bodyweight. You don’t need to be fit to do the Kettlebell Classes- its open for all levels and suits both men and women. We get more women coming to Kettlebell Classes than men- so come on girls!

What are Kettlebell Classes???

2 x 60 minute sessions a week taken by Jamie Lloyd, and usually takes place in the great outdoors in Wimbledon.

Mondays 19:30-20:30

Wednesdays 19:30-20:30

Each Kettlebell Class is based on 2 diffrent workouts just using Kettlebells and your own bodyweight….

KettleFIT Cardio and Strength

KettleFIT Cardio and Core

Each class is suitable for all levels and we will challenge you and your fitness every time-but we promise you will get guaranteed results and drop a clothes size in 30 days or will will give you a refund and DOUBLE your money back!

We also cover proper cooldown, stretching and even provide you with a 4 week program to do on your own when not at class!

You will also get:-

FREE T Shirt
FREE Towel
FREE 4 Week Detoxification Diet with follow along recipes and cookbook .
FREE KettleFIT Home Exercise Program
You will be asked to follow this 100% for 30 days to help you melt that extra fat.

Who are Kettlebell Classes for?

Anyone who wants to burn off 8lbs of fat in 30 days and for those who are sick and tired of their current training and wants guaranteed results!

With our new Kettlebell Classes you will get quality training in half the time of your normal workout.

It is a unique solution that is ideal for anyone who wants to…

• Sculpt Your Body
• Slash and burn fat quickly
• Increase flexibility, agility and mobility
• Build muscular strength
• Add tone and definition to your body
• Boost your energy level
• Reduce stress and tension in your body
• Build confidence

Book your place today!

Where?
Wimbledon Chase and in the great outdoors!

New classes start February 1st!

Investment: £99 for 8 classes

Book Your Place Today!

Only 12 places per class! (4 places left now!)

Apply to:-

jamie@russiankettlebellsuk.com

* FACT: KettleFIT Classes will supercharge your metabolism and help rid of unwanted fat forever like no other exercise class. Losing 1% of bodyfat a week over 8 weeks is not uncommon.

re only 12 of them.

• All classes will be paid for up front in advance
• Classes will take place in all weather
• Any missed sessions can be made up before the month ends. No refunds will be given for any reason and no sessions will be made up at a future date
• All class participants must sign a medical disclaimer before participating
• All class participants will promise to give 100% when the going gets tough
• Everyone will be guaranteed to have fun and get guaranteed results!
• Earlybird price is £99 or £117 on the day!

Join London’s most popular Kettlebell Class  Today and Sign up now!

Overhead Kettlebell Squat

Ok try this for an advanced version of the squat!

Execution:

• Firstly clean the Kettlebell in the rack position and then punch the Kettlebell overhead.
• After pressing the bell overhead, retract the scapula and lock out arm.
• Twist the body slightly at the hips, towards the side pressing the bell.
• Lower youself down slowly as low as you can go, stick your bum out and imagine you are sitting back in a chair, inhaling on the way down.
• Squeeze your glutes and engage your core musculature.
• Pause at the bottom for a split second before standing back up.
• Stand up with bell over head and exhale on the way up.
• Keep eyes fixed on the bell throughout the squat.

Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Start Position Finish Position

• All classes will be paid for up front in advance
• Classes will take place in all weather
• Any missed sessions can be made up before the month ends. No refunds will be given for any reason and no sessions will be made up at a future date
• All class participants must sign a medical disclaimer before participating
• All class participants will promise to give 100% when the going gets tough
• Everyone will be guaranteed to have fun and get guaranteed results!
• Earlybird price is £99 or £117 on the day!

Sign up now

When doing Kettlebell Snatches for the first time most people tend to get sore forearms and sore hands. This is because that they are inexperienced and try to muscle the bell overhead with improper technique. But through repetition, proper practice and coaching from a qualified and experienced Kettlebell coach your blisters will soon disappear as your technique becomes more proficient. So how do I avoid getting blisters and sore hands when snatching?

Firstly ensure you get a qualified Kettlebell coach to look at your form.
This will help you understand where you are going wrong. For most people they tend to learn from You Tube or a Kettlebell DVD, and they muscle the bell overhead and go out hard as if they were sprinting a 100m dash. Do this over and over again you will soon consume a lot of ATP and burn yourself out! Believe me when I first started doing snatches about 3 years ago, I tore up both my hands due to using a very aggressive technique- and you know what?? I lost about 3 weeks training time because I ripped up my hands. It’s not tough and it’s not clever!

So before you start inflicting pain think about your technique first!

The ‘Hard Style’ Kettlebell Training way will force you to burn yourself out and you won’t last very long. So think of a ‘marathon runner’ and train like a marathon runner and remember to be efficient.

So how do you become efficient?

Ok as the Snatch uses the whole kinetic chain to execute the lift, then you need to be excellent at every component of the snatch.

Yes you should be excellent, to make yourself efficient to avoid burning yourself out and getting injured.

So bare these simple rules when snatching:-

1. Develop a powerful hip snap
Use a very heavy Kettlebell that you can swing with perfect form over 10 times. Maybe use this as a strength day. Do 10 x 10 sets with 30 seconds recovery. This will condition your hip thrust and enable you to gain maximum power from the legs, core and hips when snatching.

2. Strengthen your core
Strengthen your core by doing Turkish Get Ups, Windmills and Slingshots. Yes you can do these exercises back to back to develop core strength.

3. Improve your Grip Strength
Improve your Grip Strength by using grippers, doing Bottoms Up Cleans, Bottoms Up Presses Hot Potatoe or Farmers Walks. Train your grip at least 1 x a week; this will help you get strong forearms and grip for the Snatch.

4. Condition your aerobic fitness
Condition your aerobic fitness by training for TIME not ripped hands! So maybe do a 6-10 minute snatch test at least once a week using a light weight. For guys use a 12/16/20kg and girls use 8kg/12kg and do 10 minutes of snatches but with alternate arms, changing after every minute. Don’t count reps. Aim for time, that way your strength endurance will improve and it will teach you to slow down and be more efficient.

5. Practice
Perform a maximum snatch test 1 x a week without alternating arms on a weight that you feel comfortable with. Ensure you have excellent form.

So what is excellent form?

Well as there are 3 components to the snatch, The POP, The PULL and The Punch, train these 3 different moves on their own.

The pop being one arm swings. So when doing one arm swings use the index finger and thumb and grip the Kettlebell on the knuckle of the bell.

Then The Pull is the second part of the Snatch where you are doing a HIGH PULL.

The third part of the snatch is the ‘Punch’ known as the ‘Military Press’.

So maybe do 5 sets of 5-10 reps of these 3 components 1 day a week as well.

6. The right grip
Remember to ‘wrap’ the bell around your hand using a ‘corkscrew technique’ in the lockout phase of the Snatch. (This is where you are holding and wrap the bell around your hand and hold the bell overhead position). What you should do is to use a slight flick of the wrist to ensure the Kettlebell travels outward wrapping around the wrist without any impact to your forearm. It’s a much more efficient way to perform the Snatch and gets you moving like a marathon runner-getting more reps in without overloading your body and your flexors and extensors in your forearms!

But inexperienced Snatch enthusiasts will usually use the flip method, with a slight pull to decelerate the bell onto the top of the forearm- eventually banging and bruising their forearm. This is not good when doing high reps as you will fatigue very quickly and get a nice purple lump on your arm and it will you’re your recovery put a set back to your training time.

7.  Avoid pinching of skin between the handle and palm
When the Kettlebell is in the downward phase some people pinch their hand and eventually ripping their hands up. This can be avoided with a technique called the ‘OK GRIP’.
The ‘OK GRIP’ is achieved by holding the Kettlebell handle by the knuckle- using the index finger and thumb.

When the Kettlebell is over head in the ‘Press Position’ it is given a little momentum upwards and the Kettlebell moves away from the body. It is then possible with proper timing and good judgment to rotate the handle using the ‘OK’ grip. The Kettlebell is then cushioned and lands comfortably with thumb pointing back ready for the next Snatch. This method again allows for more reps by not pinching the skin and aggravating any blisters that may be present.

7. Protect your Hands
Use Red Indian Oil/ hand cream to keep you hands supple.

8. Prepare your hands
Soak your hands in warm water for 10 minutes 2 x a day.

9. Use climbing chalk
Try to use climbing chalk to allow the sweat to be absorbed and so that the bell can glide through your hand.

10. Practice Safely
Ripped up hands east into your precious training time!

To Your Success!