Master The Kettlebell Clean (course/certification)

The Kettlebell Clean is generally looked at as just one exercise and there isn’t much to learn about it. Anyone who believes the same and takes this course will understand the complexity of a Clean done correctly and safely. A whole new world of possibilities, workouts, and thinking will open up to them.

In this course, you will learn how to Clean for fat loss, strength, power, endurance, avoid injury, avoid common mistakes, and so much more.

“The Master the Kettlebell Clean Course is a great course for anyone wanting to improve their Cleaning technique, and learn more/different variations that go way beyond the often limited view of some of the common “Styles” in Kettlebell.
Taco manages to build the Skill with great progression and teaches all kinds of variations independent of Styles or desired applications. From GPP to Sports to basic Juggling, single Kettlebell as well as Double Kettlebell… it’s all there.”— Philipp Wolf BJJ Black Belt

 

 

• This course breaks down the technical aspects of the kettlebell clean exercise into easy-to-comprehend explanations.
• The kettlebell knowledge in this course is an absolute must for any kettlebell practitioner whether beginner or advanced.
• Master the basic clean and variations so that you can program more exercises in your training that are based on the clean or flow from it.
• Concise instruction and insights into everything kettlebell clean related.
• Pick and learn the exercises that fit your goals whether cardio or strength.
• Train safely and avoid injury.
• Make your training exciting again!

We’ll teach you not only how to use the kettlebell clean for cardio and power but we’ll also teach you variations that allow you passage to the kettlebell juggling world and start creating exciting flows while looking like a professional.

Introduction

 

Structure

Like most of our online kettlebell courses and certifications, this course is structured as:

• Course content
  • Videos
  • Ebook(s)
• L1 Student (course)
• L2 Graduate (course with certificate of participation)
• L3 Trainer (official certification)
• L4 Teacher (official certification)
• L5 Athlete (official certification)
• L6 Coach (official certification)

 

Who is this course for?

Which level is best for you?

If you are only after the study material and then want to process that on your own without assessments, tests, or strict exams, then L1 or L2 are for you. If you are or want to become a trainer and want to increase your knowledge vastly, or an at-home user that is interested in coaching and making sure everything is correct and proven with a certificate of certification then L3 and up are for you.

L1 and L2 have no requirements and L3 and up provide official online certification by IKU™ and Cavemantraining™. The certifications are not limited to those who want to train others only, a certification gives you personalized coaching and the confidence that you are doing things correctly and safely. You will need to pass exams, assessments, and tests when you take one of our certifications. If you enroll in a course then you get all the content and optional exams.

 

L3 requires you to pass the following assessments and tests:

You will be assessed on the following single kettlebell clean variations:

1. Assisted Dead Clean Drill
2. Assisted Dead Clean
3. Assisted Hang Clean
4. Assisted Hip Hinge Clean
5. Assisted Dead Start Hip Hinge Clean
6. Dead Clean Single
7. Alternating Dead Clean
8. Hang Clean Single
9. Alternating Hang Clean
10. Swingclean Single
11. Alternating Swingclean
12. Double-Arm Swingclean
13. Speed Switch
14. Pendulum Clean
15. Bottoms Up Horn Grip Clean
16. Horn Grip Clean
17. Goblet Clean

To be assessed with a suitable weight agreed upon with your assessor.

You will need to pass the following physical test(s)

1 set of 50 reps single kettlebell dead clean (switch at will)
1 set of 50 reps single kettlebell hang clean (switch at will)
1 set of 50 reps single kettlebell swingclean (switch at will)
1 set of 30 reps single kettlebell speed switch (using a heavier weight)

There is a 2-and-a-half-minute time limit per set and a 1-minute rest after each set To be performed with a suitable weight agreed upon with your assessor

The time limit for completion is 3 months from the date of enrollment.

 

L3.1 requires you to pass the following assessments and tests:

You will be assessed on the following single and double kettlebell clean variations:

1. Dead Clean Double
2. Swingclean Double
3. Hang Clean Double
4. Gorilla Clean Double
5. Pendulum Clean Double
6. Open Palm Clean Single
7. Dead Start Waiters Clean Single
8. Bottoms-up Clean Single
9. Bottoms-up Clean Double
10. Pass-Through Switch Clean
11. Single Suitcase Hang Clean
12. Single Suitcase Hang Clean Double
13. Suitcase Dead Clean Single
14. Suitcase Dead Clean Double

You will need to pass the following physical test(s)

Test 1

6 × Gorilla clean (heavier weight)
4-minute EMOM
1-minute rest

8 × Gorilla clean
4-minute EMOM
1-minute rest

6 × Gorilla clean
4-minute EMOM

20 × Pass-Through Switch Clean

 

Test 2

5-minute unbroken double kettlebell pendulum clean

With a suitable weight agreed upon with your assessor
The second 5-minute test can be performed on another day

The time limit for completion is 4 months from the date of enrollment.

What is a kettlebell clean?

 

L4 requires you to pass everything from L3 and the following test:

Physical Test

Single kettlebell work
10 × dead start open palm clean
50 × alternating kettlebell dead clean
50 × pass-through switch clean
50 × suitcase hang clean
10 × dead start waiters clean
Switch at will
15-minute time-cap
16kg/35lb for males and 12kg/26lb for females

Teach

You are required to film yourself teaching a beginner the dead or hang clean within a time frame of 15 minutes.

The time limit for course completion is 5 months from the date of enrollment.

Why kettlebell clean?

 

L5 requires you to pass everything from L4 and the following test:

Physical Tests

100 × double kettlebell dead clean
Double 16kg/35lb for males and 12kg/26lb for females 10-minute time-cap

The time limit for course completion is 6 months from the date of enrollment.

 

L6 requires you to pass everything from L5 and the following test:

The L3 test now has a minimum weight requirement of 20kg/44lb for males and 16kg/35lb for females.

For the L3.1 test, it is 16kg/35lb for males and 12kg/26lb for females. This means the L3 tests need to be completed either again but with this weight requirement or must have been completed for the first time with this weight requirement.

Program

You have to design and submit several programs focused on the clean.

The time limit for course completion is 6 months from the date of enrollment.

 

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Master one of the most important exercises in kettlebell training and avoid injury

With this  course, you will:

• improve your kettlebell training
• learn how to avoid kettlebell clean injuries
• learn how to become more efficient
• learn all kettlebell clean variations to make your training more exciting

 

Kettlebell training clean

If you want to get into kettlebell training, you have to master the clean. As simple as this exercise might sound, there is a whole lot involved, and the clean is an exercise in which beginners often get injured. The book covers common injuries and how to avoid them.

A clean can be a transition to another move, for example performing 10 swings, clean, and 10 shoulder presses. A clean can be included in a combo, for example in the clean and jerk, clean and press, or clean and front squat. A clean can be an exercise on its own, for example, 10 dead cleans on the left and right side, 10 gorilla cleans, or 10 double kettlebell swing cleans.

It’s an essential move, and this course is an essential resource for anyone looking to perfect their kettlebell technique and avoid injury.

This course is for at-home kettlebell enthusiasts, crossfitters, and fighters. Included are quite a few variations of the clean that are great for MMA or BJJ fighters.

This course is for beginners, but also for those who are more advanced, and it’s guaranteed that it has plenty of information that you’ve not seen before.

The book or course comes with detailed descriptions, photos, and links to instructional videos.