Intro to Kettlebells

simply strong.

Coach

Kelly Berndt

The kettlebell is the minimalist's ultimate strength and conditioning tool. The kettlebell is a low impact tool that builds explosive strength, improves conditioning, promotes mobility, increases grip strength and encourages fat loss and muscle gain. Our Intro to Kettlebells program will implement Strongfirst's methodology to teach you the swing, snatch, clean, squat, press and get-up so you can add the versatility of the kettlebell into your training.

At Simply Strong, our goal is to provide simple, effective, and efficient programming through an accessible app that encourages commitment, consistency, and adherence.

COMMITMENT

Strength is not gained over days or weeks, but rather accrued over months and years.

There is no quick path or miracle 8 week program that will take you from weak to strong. Strength requires commitment over the long haul.

CONSISTENCY

There is no off-season from strength.

Strength is lost much more rapidly than it is accrued. Failure to stay consistent will create a perpetual cycle where are you always starting back at square one. Being committed day after day, week after week, month after month, and year after year is a grind - and it’s not always easy.

Everyone likes to claim to be a “hard worker” but sometimes hard work is not the ability to push yourself to the limit, but rather the ability to continue to show up even when there are many excuses not to.

ADHERENCE

Strength is a skill that requires adherent practice to improve.

Mindset matters. Viewing strength as a skill that can be accrued and improved through practice will change the way you approach your training. When you view your workouts as practice you will no longer painfully toil away and mindlessly sweat as you chase results that seem miles away. When you approach training as practice you will focus more on incremental improvements instead of end results. This mindset will keep you more engaged in your training and provide you with a deeper appreciation for the process.

We set simple adherence benchmarks of averaging 2 training sessions per week and accumulating 100 training sessions a year. To reach these benchmarks in a 52 week year you must be committed, consistent, and avoid extended absences from your training. This benchmark serves as the baseline adherence required to expect positive results.

$50

Get Intro to Kettlebells

A Handheld Gym

The sheer amount of equipment available in commercial gyms can be overwhelming and frankly intimidating. Most gym goers are familiar with the kettlebell, but few really understand and appreciate how versatile this tool really is. The foundational kettlebell movements fit into 2 criteria - ballistics and grinds and understanding how to perform them will open the door to more efficient training.

Ballistics

The ballistic KB movements include the swing, snatch, and clean and are performed with speed and precision. Ballistic movements build an iron grip, explosive strength, and challenge your conditioning in ways few things do.

Grinds

Counter to KB ballistics are the grinds - which include the get up, press, and squat. These movements teach you how to create tension throughout your system to maximize your strength. They help to build total body strength and mobility while building muscle and promoting fat loss.

Break Free From Training Constraints

People tend to compartmentalize their training, believing that exercises can only “work” localized areas of your body. People believe they need leg exercises, arm exercises, ab exercises, etc. to see results. The beauty of the kettlebell movements is that when done right, every exercise will “work” everything! This total body strength building translates well to sport and everyday life.

Strength For Everyone

One of the greatest benefits of kettlebell training is that it is suitable and adaptable to work for virtually everyone. Even if you think you are too old, too heavy, or too weak to train with kettlebells - there is a path and a plan for you!

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