Kettlebell Swing Club

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KORE Wellness Kettlebell Rules of Training: WARNING! Most Kettlebell exercises can be dangerous and even fatal if used improperly.  The following are important safety guidelines for ensuring safety when training with Kettlebells. 1. Never try save a questionable rep!  Do not hesitate to get rid of your Kettlebell if you are about to lose control or something goes wrong (i.e. you lose balance or focus) a. Drop the Kettlebell and move away b. If your body is in a position where it might get hit (Turkish Get up) vigorously push the Kettlebell away from your body and let the bell fall. 2. Train where there are no concerns for property damage or injury to anyone including yourself.  Because of the potential need to drop a Kettlebell: a. Practice in an area where you will not destroy property by dropping a bell. b. Be sure your area is clear of pets and children. c. Always make sure there is nothing in your area when training with a Kettlebell. d. A five-foot radius around your body should be clear of furniture, other Kettlebells, etc. 3. Never sacrifice good technique for an extra rep.  Technique is essential when you are using Kettlebells and if you are tired or not focusing, STOP take a break and resume training when you are rested. 4. Practice safety measures at all times. Don’t do anything technically with your Kettlebells that you would not do with a 60-pound Kettlebell.  You technique should be the same whether you are lifting 13 pounds or 100 pounds. 5. The repetition is NOT OVER until the bell is touching the ground.  Nothing is more frustrating that watching a person do an exercise technically perfect, then use terrible technique to put the bell on the ground.  Use good technique from the time the bell leaves the ground until the bell is back on the ground. 6. Do not train in heavy soled shoes or shoes with big heel lifts, instead use very thin-soled shoes or go barefoot.  This enables you to have a better feel for the ground, and takes the strain off of your knees. 7. Keep your weight on your heels when your torso is folded, NEVER on your toes. 8. Protect your spine using breathing techniques to create intra-abdominal pressure and creating tension in the glutes (butt). 9. Always be aware of where your center of gravity is and when it is changing. 10.  Hold the Kettlebell on the heel of the palm and keep your wrist straight at all times (NO BROKEN WRISTS!) 11.  Catch the Kettlebell softly when doing cleans, practice proper timing and force control to perfect this technique. 12.  Your arms should stay loose when doing dynamic exercises like the swing or clean, the arm is simply the attachment, it should never muscle the bell into position. 13. Build up your training gradually using common sense and listen to your body. Instruction cannot cover all contingencies and there is no substitute for good judgement. I have read the Kettlebell training safety instructions on this and I understand and promise to adhere to all the rules of training when using Kettlebells.  I also understand that I am training at my own risk and K.O.R.E. Wellness is not responsible for any injury that may occur from improper training.  I have clearance from my doctor to do high intensity resistance training.   I Agree