Kettlebell Foundation Course
The Foundation Course is the platform to entering our group kettlebell classes. The two, 55 minute courses, will teach you the fundamental kettlebell exercises to prepare you thoroughly for our fast paced and challenging group classes.
The first course will cover the Swing, Snap Up, Goblet Squat, the HARD-STYLE lock, diaphragmatic breathing, anatomy of the kettlebell, and kettlebell safety. You will learn ALOT about your body, posture and the POWER of coordinating breath with movement Yes! You will sweat!
The second course will be scheduled 3-7 days after the completion of the first. This will give you a few days to practice your prescribed homework. If you don’t do your homework, you will not become proficient. We will review all techniques from you first course and clean up any areas that need attention. Progressing on to teaching the Clean, Press, Snatch & The Get Up.
(If more instruction is needed after the two mandatory courses, see Continued Kettlebell skill training.)
If you are proficient in the basics, you do not need to take the Foundation Course. However, prior to attending a class, you must make an appointment with one of our certified instructors to demonstrate your technique in Russian kettlebell training.
Kettlebell Classes
Our group classes are based on the RKC- Hardstyle of kettlebell training. We stay true to form as we provide a challenging workout that is balanced with teaching. The structured classes provide you with the focus to demonstrate appropriate technique and perform with maximum power. Class size ranges from 5-20 comrades and include two instructors at all times.
Preparation for Class
- Be prepared with flat soled shoes or to be barefoot (www.vibramfivefingers.com)
- Towel and water recommended
- Exercise clothing
- Hand Protection (see article on SOCK SLEEVE)
When training OUTDOORS: sunscreen, water (2), sunglasses
Continued Kettlebell Skill Training
Private one on one training.
Functional Movement Screen and Corrective Exercise System
Functional Movement Screen (FMS) is a reliable, seven-step screening system with three clearing tests, designed to rank movement patterns basic to normal function of active people. By screening these patterns, movement limitations and asymmetries can be identified. Once complete, the client is prescribed with individualized corrective exercise to normalize movement before increasing physical demands with training. Movement pattern corrective strategy is a form of exercise that focuses more on improving mobility, stability, basic motor control and whole movement patterns than the parameters of physical fitness and performance.
The Seven tests consist of a Deep Squat, Hurdle Step, In-Line lunge, Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-Up, and Rotary Stability. FMS was developed by Lee Burton and Gray Cook.
Personal Training
Bergen Kettlebell also offers private and semi-private training, in-home or at the facility. Whether your looking for a change in routine, strength gains, better performance in a specific sport, a nutrition & exercise combo plan, or a post-rehab program our 10 years of personal training experience will meet you with success in your program.
In addition to being experienced kettlebell instructors, Bergen Kettlebell’s team has advanced credentials in such areas as Functional Movement Screen, ActivCore, Sport Specific Training, Pilates and Nutrition.
