Functional kettlebell training: do more with kettlebells

Clifton Harski

5,000+ Students

4.9

All Levels

Part 1

1 Core Module

318 Lectures

L01

Experience and Delivery

L01

Kettlebell Anatomy Lesson

L01

Intro to swings

L01

Intro to cleans

L01

Snatch Intro

L01

Pressing intro

L01

Step Up Intro: Why even do these

L01

Halo

L01

Introduction to half kneeling

L01

Introduction to the challenges

L01

Windmills Intro: It's a hinge!

L01

Programming General Thoughts

L01

Lecture - Closing Thoughts and Thank You

L01

Welcome to part two of the curriculum

L01

Outline of Swangs

L01

Turkish Get Up

L01

Double Bell Intro

L01

Traveling Drills: Why?

L01

6 PATTERNS

L01

KB Deadlift

L01

Floor Press

L01

KB Row

L01

Lunges: ways to hold the bell

L01

Why are you doing bodybuilding and isolation work? Isn't that against the mantra of kettlebells?

L01

Loaded Carries

L02

Welcome to the course from the whole staff

L02

A KB is NOT a funny shaped barbell!

L02

HINGING: DISCUSSION AND EXERCISES THAT PRECEDE SWINGS

L02

Vertical vs Swing Path

L02

Why would you do a snatch?

L02

Bottom Up Press

L02

Pull-overs

L02

Logistics of the set up for safety and effectiveness

L02

Intro part 2

L02

Be Able Challenge (swings and pushups EMOM) part 1

L02

Windmill

L02

Classic Rep Ranges

L02

Lateral Swangs: Muscley version

L02

What bells should I have in my studio?

L02

Double Bell SWINGS

L02

Starting Position additional notes on TGU

L02

Traveling Cleans and Press Options

L02

Squats: Multiple Rack Hold Options

L02

Hybrid Stance Deadlift

L02

Floor Press arm positioning note

L02

Adding rotation to the row

L02

Physique training introduction

L03

Clifton Harski introduction – principal instructor

L03

How the shape of the bell changes loading potential

L03

Discussion of hinging from John

L03

Vertical Cleans

L03

Vertical Snatch

L03

Bottom up press notes

L03

Vertical Step Up Cleans and Snatches

L03

Pull-overs: double bell

L03

Half kneeling windmills

L03

Be Able Challenge (swings and pushups EMOM) part 2

L03

Kettlebell training is great power training: where does it go in a workout?

L03

Windmill, part 2

L03

Lateral Swangs: Fasically Version

L03

Space and other considerations for using kettlebells in the gym

L03

Elbow to Hand Notes

L03

Double Bell Kickstand Swings

L03

Traveling Cleans

L03

Rack Position Lecture Follow Up

L03

RDL

L03

2 bell floor press

L03

2 bell bent over row

L03

Lying tricep extensions

L04

Gini Grimsley introduction

L04

KB Types and shape considerations

L04

Hinge to Squat Spectrum

L04

Peek-a-Boo Clean aka Two Hand Vertical Clean

L04

Vertical Snatches from different positions

L04

Palm Pressing

L04

Arm Bar

L04

90 Degree Open Windmill

L04

Swing versions of step up clean and snatch

L04

Windmills: complicated progressions

L04

Structure of a workout

L04

Be Athletic Challenge: Step Up Snatches 80 reps in 5-minutes

L04

Unbreakable Training App for even more variety

L04

Lateral Cleans

L04

Double Bell Kickstand Swings with Rotation

L04

Leg Sweep Notes

L04

Bazooka Position for squats and lunges

L04

Traveling Press

L04

Hybrid Stance RDL

L04

Single leg glute bridge floor press

L04

Tricep overhead extension

L04

Kettlebell vs Dumbbell in rows

L05

John Rusin introduction

L05

Metal vs Flesh

L05

An oral history of how to swing

L05

The Rack position

L05

Swing Snatches

L05

Standard KB Press

L05

Bent Press

L05

Half kneeling adductor setup windmill

L05

Be Adaptable Challenge: CJA CJA Slide, 36 reps in 3-minutes

L05

Anchor Step Up Clean

L05

Periodization Thoughts

L05

Thank you from Dr John Rusin

L05

Lateral Snatches

L05

Double Bell Cleans

L05

TGU Usage: and FKT Opinion Piece

L05

Floating Heels Squats

L05

Traveling Clean and Press

L05

Deadlift Single Arm

L05

Squeeze Press

L05

Renegade Rows

L05

Delts: Press to slow reverse fly lowering

L06

Introduction to the course: Core Concepts, Ideas and Supporting Information

L06

General Notes on Pain and Progressing your volume

L06

Glutes in the swing…overrated?

L06

2 hand assist clean teaching progression to single hand

L06

Swing Snatch, bell over the top version (hardstyle)

L06

Palm Press Hand Assist (a 'regression' for regular pressing for clients struggling)

L06

Single Arm Casts

L06

Back foot position note

L06

Step Up Variations

L06

Be Adaptable: The CJA CJA Slide Instruction

L06

Example from Unbreakable

L06

Diagonal Swangs

L06

Double Bell Cleans: Impact on Receiving Note

L06

Creeper Clean and Press: Leg Demolishment

L06

Kickstand Squats: Better overload for lower body with bells

L06

Deadlift Horn Grip Option

L06

Delts swingy rear delt fly

L06

Archer Row from High Side Plank

L07

Who is this certification for?

L07

Footwear choices with kettlebell training

L07

Spine sparing effects of using rotation and different stances in hinges

L07

Off hand assist in the cleans for smoother catches in rack

L07

Swing Snatch Rotational Version

L07

Strict Press vs Some side bend in the press

L07

Inline Windmill

L07

BA Challenge Implementation

L07

Minimum Tools Suggested, or ONLY KETTLEBELLS?

L07

Double Bell Squats

L07

Diagonal Split Stance (first progression)

L07

Traveling Killa Crossover Palm Clean

L07

Kickstand positioning notes

L07

Double bell options

L07

biceps: Curls basic

L08

FKT Tenets

L08

Foot contact pressure with the ground

L08

What is horizontal force? How much is there in KB swings? Does this matter?

L08

Row, Show, Go technique for teaching cleans

L08

Snatch Hand Positioning

L08

Press Variations

L08

Half Kneeling setup troubleshooting

L08

Local vs Global Endurance

L08

Diagonal Stagger Stance Swang (second progression)

L08

Double Bell Pressing

L08

Traveling Swings: Side Shuffle Swings

L08

Kickstand Elevated working leg for MORE DEPTH

L08

Backrack Good Morning

L08

biceps: hammer curls

L09

FKT Final CORE Tenet: Athleticism

L09

Hand Care and kettlebells

L09

Pre Swing Drills

L09

Vertical Cleans from different stances

L09

High Float vs High Pull

L09

Open Rotation Presses

L09

Half Kneeling swings, cleans and snatches

L09

HR Zones

L09

Diagonal Stagger Stance: knee collapse concern?

L09

Double Bell Snatches

L09

Side Shuffle Swing: Inside Leg

L09

Kickstand NO TOE setup for GREATER DEPTH

L09

Scaling examples in a group workout

L09

biceps: 2 hand curls

L10

Kettlebell Styles: Hardstyle vs Sport vs FKT

L10

Coaching Differences in groups vs 1on1 and more

L10

Anterior Loaded Good Morning part 1

L10

Catching the clean in different positions, and CHAINS VS FLOW terminology

L10

Snatches: common errors and more fine tuning

L10

Closing Rotation Press

L10

2 hand swing from half kneeling

L10

Twist Pattern Inclusion in FKT Programming

L10

Pivoting = Freeing the Heel = Freeing the Hips

L10

Progressions of Double Bell Techniques and Options

L10

Side Shuffle Swing: Outside leg direction change

L10

Overhead squats

L10

Deadlift Progressions

L10

biceps: squatted preacher curls

L11

Move Well: A definition

L11

KB TIPS AND TRICKS: Stacked Kettlebell Grip Technique

L11

Anterior Good Morning Part 2

L11

Hang Position in vertical Cleans

L11

Snatch Common Errors

L11

Horn Pressing

L11

Single arm swing from half kneeling, up leg arm

L11

Chains, Flows, Complexes

L11

Diagonal Stagger Stance with Single Pivot (third progression)

L11

Alternating and Reciprocal Drills with Double Bells: Defining terms before showing drills

L11

Traveling Step Up Snatch Sequence

L11

Suitcase deadlift

L11

biceps: palm curls

L12

BA Progression System

L12

KB TIPS AND TRICKS: Gripping in the corners for more efficient gripping

L12

Pull Throughs

L12

Hand Skill in the clean

L12

The down portion of the snatch

L12

Poolside Pressing

L12

Single arm swing from half kneeling down leg arm

L12

Complexes vs chains vs flows

L12

Diagonal Stagger Stance with Double Pivot (progression 4)

L12

Anchor Cleans and Gorilla Cleans

L12

Step up snatch sequence

L12

Deadlifts increased range

L12

biceps: rotational curls

L13

Are kettlebells 'optimal'?

L13

Individualization and no dogma

L13

What about deadlifts as a prereq?

L13

Swing Cleans

L13

Speer Swing option for helping with hand skill

L13

Mechanical Drop Set. A magnificent shoulder pump.

L13

Half kneeling cleans and snatches

L13

KB Flow thoughts

L13

Anchor Drills: Defining and showcase

L13

Banded kb deadlifts

L13

biceps: 2 bell options lecture

L14

Is there anything magical about kettlebells?

L14

Different setups to help people with pain

L14

2 Hand Swing

L14

2 hand swing clean

L14

T-Spine Rotation Technique in a snatch

L14

Press variation programming lecture

L14

Half kneeling swing, clean, snatch chain from adductor

L14

Creating a flow in a class setting

L14

Alternating and Reciprocal Pressing Drills

L14

2 bell banded

L14

Chest exercises

L15

Variety vs Variability

L15

Different body shapes considerations

L15

Hiking the bell

L15

Swing Cleans

L15

Little note on a sporty style you might see

L15

Pressing: Power Versions (push press, jerks, thrusters)

L15

Implementation of half kneeling lecture

L15

Gorilla Snatches (reciprocal snatches)

L15

2 bells per hand

L15

Chest Flys

L16

Practice of Skill VS 'just' Working Out

L16

John on critical thinking and no dogma

L16

Single Swings

L16

Swing cleans from different positions

L16

Snatch Progression options

L16

Push Press

L16

Half Kneeling Complexes, warmup utility lecture

L16

Clean and Snatch at the same time

L16

Kickstand Deadlift

L16

Pecs focused pullover

L17

KB Skill Practice becomes your sport

L17

Timing of hips and arms, and the T-Rex swing

L17

Swing cleans catch in different positions

L17

Swing Snatches out of different positions

L17

Jerk

L17

Clean and Press AT THE SAME TIME

L17

Kickstand: Where is it working lecture

L17

Calf and Hamstring Bridge

L18

Traditional usage of kettlebells…

L18

2 Hand swings.

L18

KB Cleans: Common Errors, Finer Points, and more

L18

Catch Snatch in split stance

L18

Jerk Trouble Shooting

L18

Can the bell sizes be different in double bell work?

L18

Kickstand double bell deadlift

L18

Calves

L19

What even is 'functional'?

L19

Breathing in the swing

L19

Common Errors in cleans

L19

Hand Switch Snatch

L19

Kickstand Options

L19

Kickstand ipsilateral loaded deadlift

L20

Lifelong Performance: the 6 physical qualities we all need to train

L20

Bell Path Discussion: linear vs pendulum / horizontal vs vertical.

L20

Hand Jumping in KB Cleans: Hand Skill Reiteration

L20

Thrusters

L20

Kickstand with rotation deadlift

L21

What is Strength? Strength for real people.

L21

Pistol Grip Option

L21

True single leg cleans are not on our menu

L21

Kickstand 2 bell banded option

L22

Troubleshooting the 2 hand swing

L22

KB Cleans: Progressions to Be Athletic

L22

Single Leg Deadlifts

L23

Common Errors

L23

Hand Switch Cleans

L24

Sometimes the answer is to go heavier to fix a swing…

L24

Swing Clean into Lunge

L25

Towel Swings

L25

Lateralized Cleans

L26

Too much arms? Watch the bottom of the bell

L26

Bulgarian Cleans

L27

Leaning back in the swing: happens when it's heavy enough.

L27

The Crevice Crucifier

L28

Excessive tension during swings

L28

Palm Cleans

L29

Single Arm Swings

L29

Palm Clean Intro

L30

Anti Rotation Single Arm Swings

L30

Through the legs palm clean: lateral stances

L31

Single arm swings WITH Rotation

L31

Palm cleans from kickstand

L32

Single arm swings: palm back, hand position three.

L32

Speed Skater Palm Cleans

L33

Hand Switching

L34

Kickstand Stance: A fundamental position in FKT

L35

Kickstand Stance: What, how, why…

L36

Kickstand swings: no rotation, and with rotation

L37

Handswitch and footswitch swings (plus step together)

L38

Ipsilateral Swings

L39

True Single Leg Swings

L40

Lecture: how to implement different types of swings

L41

Tips and tricks: a different starting position for swings

Part 2

1 Core Module

111 Lectures

Swangs (Advanced Swing Angles)

13 Lectures

Bodypart Physique Training

21 Lectures

L01

Outline of Swangs

L01

Welcome to part two of the curriculum

L01

Turkish Get Up

L01

Double Bell Intro

L01

Traveling Drills: Why?

L01

L01

KB Deadlift

L01

Floor Press

L01

Lunge

L01

Loaded Carries

L01

KB Row

L01

Why are you doing bodybuilding and isolation work? Isn't that against the mantra of kettlebells?

L02

Welcome

L02

Lateral Swangs, Cleans, Snatches

L02

Double Bell SWINGS

L02

Starting Position additional notes on TGU

L02

Traveling Cleans and Press Options

L02

6 PATTERNS

L02

Hybrid Stance Deadlift

L02

Lunges: ways to hold the bell

L02

Adding rotation to the row

L02

Physique training introduction

L02

Floor Press arm positioning note

L03

Lateral Swangs: Muscley version

L03

Double Bell Kickstand Swings

L03

Elbow to Hand Notes

L03

Traveling Cleans

L03

Squats

L03

RDL

L03

Arms: delts, triceps, biceps

L03

2 bell floor press

L03

2 bell bent over row

L04

Lateral Swangs: Fasically Version

L04

Leg Sweep Notes

L04

Double Bell Kickstand Swings with Rotation

L04

Traveling Press

L04

Squats: Multiple Rack Hold Options

L04

Hybrid Stance RDL

L04

Single leg glute bridge floor press

L04

Kettlebell vs Dumbbell in rows

L04

Lying tricep extensions

L05

Lateral Cleans

L05

TGU Usage: and FKT Opinion Piece

L05

Double Bell Cleans

L05

Traveling Clean and Press

L05

Rack Position Lecture Follow Up

L05

Deadlift Single Arm

L05

Renegade Rows

L05

Squeeze Press

L05

Tricep overhead extension

L06

Lateral Snatches

L06

Double Bell Cleans: Impact on Receiving Note

L06

Creeper Clean and Press: Leg Demolishment

L06

Bazooka Position for squats and lunges

L06

Deadlift Horn Grip Option

L06

Archer Row from High Side Plank

L06

Delts: Press to slow reverse fly lowering

L07

Diagonal Swangs

L07

Double Bell Squats

L07

Traveling Killa Crossover Palm Clean

L07

Floating Heels Squats

L07

Double bell options

L07

Delts swingy rear delt fly

L08

Diagonal Split Stance (first progression)

L08

Double Bell Pressing

L08

Traveling Swings: Side Shuffle Swings

L08

Kickstand Squats: Better overload for lower body with bells

L08

Backrack Good Morning

L08

biceps: Curls basic

L09

Diagonal Stagger Stance Swang (second progression)

L09

Double Bell Snatches

L09

Side Shuffle Swing: Inside Leg

L09

Kickstand positioning notes

L09

Scaling examples in a group workout

L09

biceps: hammer curls

L10

Diagonal Stagger Stance: knee collapse concern?

L10

Progressions of Double Bell Techniques and Options

L10

Side Shuffle Swing: Outside leg direction change

L10

Kickstand Elevated working leg for MORE DEPTH

L10

Deadlift Progressions

L10

biceps: 2 hand curls

L11

Pivoting = Freeing the Heel = Freeing the Hips

L11

Alternating and Reciprocal Drills with Double Bells: Defining terms before showing drills

L11

Traveling Step Up Snatch Sequence

L11

Kickstand NO TOE setup for GREATER DEPTH

L11

Suitcase deadlift

L11

biceps: squatted preacher curls

L12

Diagonal Stagger Stance with Single Pivot (third progression)

L12

Anchor Cleans and Gorilla Cleans

L12

Step up snatch sequence

L12

Overhead squats

L12

Deadlifts increased range

L12

biceps: palm curls

L13

Diagonal Stagger Stance with Double Pivot (progression 4)

L13

Anchor Drills: Defining and showcase

L13

biceps: rotational curls

L13

Banded kb deadlifts

L14

Alternating and Reciprocal Pressing Drills

L14

2 bell banded

L14

biceps: 2 bell options lecture

L15

Gorilla Snatches (reciprocal snatches)

L15

2 bells per hand

L15

Chest

L16

Clean and Snatch at the same time

L16

Kickstand and Single Leg Deadlifts

L16

Chest exercises

L17

Clean and Press AT THE SAME TIME

L17

Kickstand Deadlift

L17

Chest Flys

L18

Can the bell sizes be different in double bell work?

L18

Kickstand: Where is it working lecture

L18

Pecs focused pullover

L19

Kickstand double bell deadlift

L19

Lower Body: Adductors, Calves

L20

Kickstand ipsilateral loaded deadlift

L20

Calf and Hamstring Bridge

L21

Kickstand with rotation deadlift

L21

Calves

L22

Kickstand 2 bell banded option

L23

Single Leg Deadlifts

Meet CliF, Your Instructor

Clifton Harski

COO + Director of Education, Pain-Free Performance

Clifton Harski is a coach and teacher who helps people train hard without getting beat up. He turns tricky movement and kettlebell problems into simple steps you can use right away.

He has led 450+ workshops and certifications over the last 10+ years. He also helped build and run a small-group training business with multiple locations before moving into his role at Pain-Free Performance.

Inside FKT, he’ll show you how to coach the basics well, fix the common mistakes fast, and make the kettlebell work for real people.

Functional kettlebell training: do more with kettlebells

Part 1

FKT Fundamentals

Welcome to Functional Kettlebell Training

Kettlebell Anatomy & Practicalities

Swings

Cleans

Snatches

Press

Upper Body Mobility KB Drills

Step Up Drills

Half Kneeling Drills

Windmills

BA Challenges

Programming

Closing Thoughts

FKT Progressions

Welcome

Swangs (Advanced Swing Angles)

Turkish Get Up

Double Kettlebell Drills

Traveling Kettlebell Drills

Squat

Hinge (Deadlifts)

Lunge

Push

Pull

Carry

Bodypart Physique Training

Part 2

FKT Progressions

Welcome

Swangs (Advanced Swing Angles)

Turkish Get Up

Double Kettlebell Drills

Traveling Kettlebell Drills

Squat

Hinge (Deadlifts)

Lunge

Push

Pull

Carry

Bodypart Physique Training

Meet CliF, Your Instructor

Clifton Harski