Learn the Technique of Kettlebell Sport
Different from traditional hardstyle lifting, Sport is a unique mix of gaining strength while building endurance. Sport focuses on lifting a kettlebell for a specific amount of time, between 5 to 10 minutes, without putting the bell down. It turned this non-runner into a person that can appreciate what it means to an endurance athlete, but with weights! You can look forward to testing both physical capacity and mental tenacity at the same time.
This course is meant to help get comfortable around a competition kettlebell and spend time honing in technique, either to set you up to start training for double bell lifts or your first competition, or just to pick up some new skills to add to your fitness and movement library. During the 4 weeks, build a foundation of strength and endurance to be able to complete Sport specific lifts.
Participants will learn single bell lifts and work to complete a modified Pentathlon at the end of the 4 weeks. The Pentathlon will consist of completing 3 minutes of each of the following lifts: Clean, Long Cycle, Jerk, Half Snatch and Snatch.
Along with learning the lifts, participants will also receive guidance on best practices for mobility and supplemental conditioning to help maximize your ability to move well. Students will also receive homework programming to do on their own time an additional day of the week to practice the lifts and build on what they have learned in class.
Who is this for?
Beginner level or new to kettlebells, returning athletes that need a refresher, or experience with hardstyle kettlebell but have never tried Sport. (Must be 18 years or older.)
ABOUT COACH LIZ
Liz (she/her) is a Filipino American personal trainer and Kettlebell Sport Coach with midwest roots. She leads the No Talent Battle Fitness Competition Kettlebell Team in Seattle, WA. Liz believes movement is for everyone and centers body awareness and mental tenacity in her work. She loves supporting clients as they take the strength and confidence built in the gym out into the world wherever they may go. She wants to keep expanding the knowledge of Sport, but do so along with the importance of inclusion, community first and making it more accessible and removing barriers to those who have never picked up a kettlebell or competed before.
LOCATION
777 Strength & Conditioning in Georgetown
1115 S Elizabeth St, Seattle, WA 98108
The parking lot is partially gravel and asphalt. The gym is ground level and the entrance has a door with no stairs and a garage door. There are two bathrooms and one shower.
PARKING: Please park on the OUTSIDE of the gate anywhere on Elizabeth St. or on Ellis Ave. Inside the gate is private parking for the gym owner and the tenants above the gym.
CLASS SCHEDULE
Sundays, 12p–1p:
October 22
October 29
November 5
November 12
PRICING
This program is available with flexible pricing. If you can afford to pay the full price, please do so. If not, you can determine an amount that works within your means.
$99 [low] / $174 [average] / 249 [high] (+tax)
*(Please refer to this chart of 'The Green Bottle' by Alexis J. Cunningfolk from their blog post, The Sliding Scale: A Tool of Economic Justice. when thinking about which level fits you best. Source: Fitness4AllBodies)
The price includes:
4 weeks of 1x/week live classes that focus on learning technique and skills, along with ways to improve your mobility and supplemental conditioning to support healthy movement.
4 weeks of 1x/week home programming to help build on the skills learned in class, with demonstration videos to help guide your movement.
Access to all content for additional 4 weeks after the course is over.
EQUIPMENT NEEDED
A few things that will help you get started:
Yourself!
A water bottle
Optional:
Yoga mat (for warm up and cool down if you prefer)
Chalk (for your hands and kettlebell)
Wrist protection (like wristguards or wrist wraps)
On the left: a traditional hardstyle kettlebell, usually made of cast iron. As the weight goes up, the handles and bells get larger. On the right, a competition style kettlebell which are usually steel, keep the shape of the bell and handle the same as the weight of the bell goes up. This helps with technique and grip training, so that you can keep working on your skills without having to change how you hold the bell when you advance.