4-Week Online Kettlebell Press and Squat Camp

This online camp is all about simplicity and just two kettlebell exercises, the press and squat, but all variations are covered for the press which means you’ll learn how to press for strength, flexibility, mobility, power, and cardio. This camp includes the little details that matter.

The camp is based on our online certification material for Master The Kettlebell Press (see video below), and Master The Kettlebell Squat.
The camp is for beginners to intermediate, for males and females, and even for those with only one kettlebell.

The online camp access for coaching and interaction lasts for 4 weeks but you will retain full access to all the content so that you can refer back to it later.

You will learn many press variations, but more importantly how to work out with just the press and squat plus how to do it correctly and stay injury-free.

✅ The press variations covered, but not limited to are:

1. Strict shoulder press
2. Military press
3. Bent press
4. Push press
5. Seated press
6. Chest press
7. Tripod press
8. Spiral press
9. Split-stance press
10. Rear press
11. Side press
12. Sots press
13. Seesaw press
14. Bent side press
15. Goblet press
16. Single and double kettlebell
17. Alternating and seesaw
18. Different grip variations
19. And so much more

✅ The video content is over 2 hours and also covers:

• Reasons to press
• Pressing path
• Grip
• Clean
• Racking
• Breathing
• Getting past sticking points
• Common injuries
• Safety
• Overhead position
• Involving the spine
• And so much more

The squat will be focused on a small selection of the main variations.

You can start with 1 kettlebell
It’s for beginner to advanced
You’ll learn a tremendous amount
You’ll get some of the finest kettlebell workouts

✅ Included with your purchase is:

• Ebooks
  • Master The Kettlebell Press
  • Kettlebell Training Fundamentals
• Videos
• Coaching
• Private group access

If you decide to also join the group, know that there is no need to go live, there is no specific time to work out, you work in your own time and you devote as much or as little to the camp as you want. You keep access to the content after the 4 weeks so you can always complete it later and just use the camp to prepare and gain more knowledge.

The camp can also be used to post your workout or drilling videos for assessment and coaching feedback. The fundamentals book which is included will allow any beginner to participate.

The 4-week online camp can be used to immerse yourself in the strength exercises and learn to do things right while taking advantage of the top-notch coaching, and/or you can just dive into the workouts. You can also focus on the fundamentals and get those right before you immerse yourself in the workouts. The choice is yours, but know that you will have content for years to come.

✅ The goals of the camp but not limited to are:

1. Strength
2. Cardio
3. Flexibility
4. Improving form and technique

✅ WHAT DO YOU GET?

You will get private group access.
Optional coaching.
Instructional videos.
Follow-along workout videos.
Master The Kettlebell Press book.
Kettlebell Training Fundamentals book.
Videos to avoid common mistakes.

Total value $24.95 + $24.95 + $99.95 + $14.95+ $14.95 + $80 = $259.75
You pay just $49.95

Inner circle members or Gold Members join our new monthly camps for free, which is another one of the inner circle benefits. Become a member of IKU™ today and join any upcoming camp for free and access 250+ workouts, programs, and routines.

Testimonials

Again, it’s suitable for anyone, even beginners, as there is a whole topic on Fundamentals. There are also alternatives and progressions to work on. You can’t beat this.

This is my 6th Camp with IKU/Cavemantraining. I started with Swing-Camp in November and have attended every camp since then – this in itself speaks volumes about quality and value provided during the camps. NEO is no exception there. Far beyond the technical benefits (through coaching and corrections) and material value (digital products), you get access to a great and supportive community (accountability, cheers and support all the way!) and end up making new friends all around the World!

Philipp Wolf

Online Kettlebell Certification

The camp is based on the online kettlebell certification material from Master The Kettlebell Press. If you are considering getting certified you may want to buy a certification instead, or enroll in the camp, take advantage of the coaching, and then enroll in the certification. You can request the camp fee to be deducted.

• Master The Kettlebell Press L3 Trainer Normally $349
• Master The Kettlebell Press L4 Teacher Normally $399
• Master The Kettlebell Press L5 Athlete Normally $599
• Master The Kettlebell Press L6 Coach Normally $1,299

All certifications require you to pass skill tests, meaning you need to demonstrate good form and technique, take online exams with multiple choice, and take open essays from the open book. All certifications provide an official IKU™ / Cavemantraining™ certificate upon passing.

The following assessments and physical tests are required. The percentage displayed is M for males and F for females.

• L3 Trainer
  • Assessments (with a suitable weight)
    • Single kettlebell
      • Strict press
      • Military press
      • Push press
      • Seated press
      • Chest press
      • Rotational press
      • Spiral press
      • Split-stance press
      • Goblet press
    • Double kettlebell
      • Strict press
      • Seesaw press
  • Physical Tests
    • Strict press M33%/F28% of your body weight as a single or double kettlebell (weight divided by the 2 kbs)
    • Chest presses M25%/F20% of your body weight single or M33%/F30% double
    • 100 unbroken alternating clean and strict press @ M18%/F16% of your body weight
  • Completion limit 3 months
• L4 Teacher
  • Assessments (all from L3 with a suitable weight)
    • Single kettlebell
      • Tripod press
      • Bent press
      • Rear press
      • Sots press
      • Bent side press
      • Spartan side press
      • Waiters press
      • Open palm press
      • Fingertips press
    • Double kettlebell
      • Military press
      • Push press
      • Seated press
      • Chest press
      • Split-stance press
  • Physical Tests (all from L3)
    • 20 double kettlebell strict presses @ M25%/F20% of your body weight per kb
    • 50 alternating clean and strict presses @ M25%/F20% of your body weight
  • Completion limit 5 months
• L5 Athlete
  • Assessments (all from L4 with a suitable weight)
  • Physical Tests (all from L4)
    • 20 unbroken double kettlebell strict presses @ M25%/F20% of your body weight per kb
    • 50 unbroken alternating clean and strict presses @ M25%/F20% of your body weight
    • Bent press M33%/F28% of your body weight
    • Chest press M50%/F45% of your body weight in total divided over two kettlebells
  • Completion limit 6 months
• L6 Coach
  • Assessments (all from L5 with 24kg for males and 20kg for females)
  • Physical Tests (all from L5)
    • 20 unbroken double kettlebell military presses @ M25%/F20% of your body weight per kb
  • Requires the filming of a coaching session, program, and workout design
  • Completion limit 8 months

Unbroken means to not put the weight down. Unbroken becomes easy when you learn how to pace, breathe, rack, and grip properly which is what this certification teaches.
If you fail your first submission of your physical test(s) then you will have an additional 3 months to submit them.

Photo credits: George Paradissis SFG
The course/certification is provided by a StrongFirst certified instructor, however, StrongFirst does not employ anyone from IKU™ nor endorse any of the course content.