21/05/2016 Kettlebell seminar

We had a great kettlebell seminar in Langley ( Slough) Small group but very strong people with! We did good GFM    (ground force method) for warm up and joints mobility! What did we do?

swings, TGU, press, snatch,  double kettlebell swing, double clean, double press, double squat, and man maker at the end!

  • TGU

First of all we practiced the TGU without weight just get the right movement, after get up with shoes on the fist before the kettlebell.  To get progress in TGU we followed a simple routine!

-get up with weight                                                                                                                                                                                  -5 half kneeling presses each side                                                                                                                                                          -10 double hand swings                                                                                                                                                                          – do it 2 times and go 1 size heavier to the next TGU!

It was working very well nearly everyone got new PB in TGU!

  • Snatch

We learned the snatches( high pull, half snatches, one arm swings and snatches)  all went easy to the group we already did before but now with some good practice made it better!

  • press

Lets get some progress in pressing! Followed the ETK protocol! 1.2.3 presses 3 times, swings, botom up presses and some guys just pressed a new PB again :o) Kept more focus on the strong aggressive clean, strong stance, the right movement and tension! ( breath behind the shield)


  • Double kettlebell drills

1 kettlebell is fun so double kettlebells are double fun! The focus was on the right movement, posture,tension and breathing! With double kettlebells the risk is double too to get injury so very important every little details! After some correction work we followed a simple routine with partners! ” I go you go”

5×5 Double kettlebell swings,                                                                                                                                                                 5×2 double kettlebell clean                                                                                                                                                                     5×2 double kettlebell squat                                                                                                                                                                     5×2 double kettlebell press

At the end just for more fun! The Man Maker!

Push up position on 2 kettlebells, rowing with left and right hand, push up up to the feet, clean, press and squat at the end! Very important the tension with the arm on the kettlebell during rowing, back is straight gluts core tight as much possible!

At the end some good stretching, GFM and fun! Everyone was very tired but happy with lots of practicing and new things they got during this 3 hours!


Every month we have a 3 hours seminar for kettlebell or Muay Thai Boxing (self defence, combination, striking for mma) in Langley at the East Berkshire College! All levels welcome and any question you may have feel free to contact us!

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