Fitness Center / Kettlebell Gym for Men & Women
Fitness, weight loss, pure performance, at one flat monthly fee
Learn the Fedorenko Method™ of kettlebell lifting at AKC Fitness LI
KETTLEBELL TRAINING RESOURCES
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Kettlebell lifting and the Fedorenko Method are best learned from an experienced AKC Coach or Trainer. To locate an AKC coach or training facility in your area, please contact us. AKC Fitness Long Island is conveniently located on Merrick Road in Seaford, NY (1 block west of rt. 135), serving both Long Island and the NYC Metro area.
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HANDY LINKS
AKC FITNESS LI ON YOUTUBE [GO]
More instructional vids, highlights
THE FEDORENKO METHOD [GO]
The VF-Method explained
COACH FEDORENKO WORKS OUT ON YOUTUBE [GO]
Valery Fedorenko video's -- Priceless
MIKE STEFANO ON FACEBOOK [GO]
Follow Coach Mike Stefano
AKC FITNESS LI KETTLEBELL BLOG [GO]
Stay up to date on AKC Fitness info / events / videos
KETTLEBELL LIVE INTRO LESSON [GO]
$50 value, register here for your lesson
PURCHASE KETTLEBELLS [GO]
Visit brand new WKC online store
KETTLEBELL GET-STARTED GUIDE
Below are three brief instructional overviews that cover the first 3 intro lessons (IE: Swing, Clean, and Push Press, also see videos at right). They will provide you with the basic understanding and the initial skill set necessary to get started with the VF-Method. To safely attain a greater level of proficiency, maximize your results, a QUALIFIED coach or trainer is recommended. All exercises should also be performed with an AKC professional grade kettlebell™ as shown.
INTRO LESSON ONE / SWING
The first move to master is the Swing, always done with one arm. It's important to remember that the Swing is not a simple squat, but a matter of learning to move the kettlebell with the legs, hips, and back, efficiently as possible. Breathing is as follows; exhale as you lower your torso forward, inhale as you straighten up. This same basic breathing and movement patterns are followed throughout kettlebell lifting. Be sure to pay attention the the angle of the bell handle (needs to be at 45 degrees) and the finger lock (thumb over index). See video for details.
Work on not muscling the bell with the upper body, allowing momentum to takes its full course as the bell travels back between legs. An exception to the norm, Swings are not done for time, but rather a rep count. Start with a given number (say 15 to 20 on each hand) switching hands one time. Work on increasing total gradually building your rep count. Swings work well as a warm up at lower intensities, or at the end the workout at full intensity. Don't underestimate the benefit of swings. They can deliver strength and endurance to the back, legs, and the all-important grip, as well as teach vital movement patterns.
INTRO LESSON TWO / CLEAN & RACK
Next, it's a matter of learning to Clean. The clean is how you bring the bell to the rack position, and it is part of the Long Cycle, which is nothing more than a clean with jerk. As you can see in the video, the arm (elbow) gets folded into the body, with the elbow finding the hip (or as close as you can get). The same momentum that's used in the swing carries over here. Keep the travel (arc of the bell) relatively close to the body. As little muscular effort and as much rest as possible is afforded in this classic position. Don't expect to master the rack immediately, but finding rest in this position is key to all push press and jerk progression, and this is something the kettlebell lifter should continually seek to improve.
6 POINTS OF THE RACK
The Rack Position is the landing mat for the clean, and has six points:
- bell handle diagonal, on hip of palm (pinky side)
- fingers are tucked behind handle
- elbow is resting on hip (or close as possible)
- arm rotated in V-position
- knees straight, hips forward
- wrist remains relaxed
INTRO LESSON THREE / PUSH PRESS
The Push Press demands a full body connectedness but without the split second timing of Jerk. It's perfectly fine to stick with the Push Press until jerking becomes second nature, or if it's part of your selected protocol. Get the concept down of throwing the bell up off your hip via the hip-elbow connection. To effectively generate force from the rack position, you need to dip forward, bending knees and hips slightly, quickly, and sharply, before popping up. The feet stay flat on the floor. The rep is finished (fixate the bell in lockout) without a second dip. Bell handle is still on the hip of the palm, diagonally across the hand. The bell sits overhead, fixed, slightly behind the body, elbow locked, the arm in line with the ear - resting. The bell is dropped straight down from lockout into the rack with as little tension as possible. Remember, on Push Press it's one dip and one pop, finishing with an upper body press. Pacing should be at no more than 12, but no less than 8 per minute to start. A faster pace can be sought later.
For more instruction, and continued Kettlebell Education, come in for a free trial lesson.
>>TOP ARTICLES | >>HANDY LINKS | >>GET STARTED GUIDE | >>CONTACT US
>>HANDY LINKS | >>GET STARTED GUIDE | >>TOP ARTICLES | >>CONTACT US
Kettlebell lifting and the Fedorenko Method are best learned from an experienced AKC Coach or Trainer. To locate an AKC coach or training facility in your area, please contact us. AKC Fitness Long Island is conveniently located on Merrick Road in Seaford, NY (1 block west of rt. 135), serving both Long Island and the NYC Metro area.
MOST RECENT ARTICLES
Erin S. / Busy Professional & Mother of Two [GO]
Erin gets it done in under 30 minutes
Tom G. / Lose 20 Lbs. and Feels Great [GO]
Nagging shoulder pain disappears
Kettlebells, The Fitness Triple Crown [GO]
Strength, Cardio, Flexibility training in one set
Tapping Into Your Inner Strength [GO]
Whether you think you can, or think you can't, you're right
Kettlebell's Five Commandments [GO]
We'll stick to the 5 most important!
Julie S. / The Motivator [GO]
28 pound weight loss and counting
Kettlebells, Like Running with Weights [GO]
Burn up to 20 calories per minute
Skinny Strong [GO]
Build strength, not size
As Seen on TV [GO]
AKC Fitness LI on News12
Blood Sweat and Kettlebells [GO]
A user's guide to lifting
How to Fix a Broken Lockout [GO]
beginner tips
HANDY LINKS
AKC FITNESS LI ON YOUTUBE [GO]
More instructional vids, highlights
THE FEDORENKO METHOD [GO]
The VF-Method explained
COACH FEDORENKO WORKS OUT ON YOUTUBE [GO]
Valery Fedorenko video's -- Priceless
MIKE STEFANO ON FACEBOOK [GO]
Follow Coach Mike Stefano
AKC FITNESS LI KETTLEBELL BLOG [GO]
Stay up to date on AKC Fitness info / events / videos
KETTLEBELL LIVE INTRO LESSON [GO]
$50 value, register here for your lesson
PURCHASE KETTLEBELLS [GO]
Visit brand new WKC online store
KETTLEBELL GET-STARTED GUIDE
Below are three brief instructional overviews that cover the first 3 intro lessons (IE: Swing, Clean, and Push Press, also see videos at right). They will provide you with the basic understanding and the initial skill set necessary to get started with the VF-Method. To safely attain a greater level of proficiency, maximize your results, a QUALIFIED coach or trainer is recommended. All exercises should also be performed with an AKC professional grade kettlebell™ as shown.
INTRO LESSON ONE / SWING
The first move to master is the Swing, always done with one arm. It's important to remember that the Swing is not a simple squat, but a matter of learning to move the kettlebell with the legs, hips, and back, efficiently as possible. Breathing is as follows; exhale as you lower your torso forward, inhale as you straighten up. This same basic breathing and movement patterns are followed throughout kettlebell lifting. Be sure to pay attention the the angle of the bell handle (needs to be at 45 degrees) and the finger lock (thumb over index). See video for details.
Work on not muscling the bell with the upper body, allowing momentum to takes its full course as the bell travels back between legs. An exception to the norm, Swings are not done for time, but rather a rep count. Start with a given number (say 15 to 20 on each hand) switching hands one time. Work on increasing total gradually building your rep count. Swings work well as a warm up at lower intensities, or at the end the workout at full intensity. Don't underestimate the benefit of swings. They can deliver strength and endurance to the back, legs, and the all-important grip, as well as teach vital movement patterns.
INTRO LESSON TWO / CLEAN & RACK
Next, it's a matter of learning to Clean. The clean is how you bring the bell to the rack position, and it is part of the Long Cycle, which is nothing more than a clean with jerk. As you can see in the video, the arm (elbow) gets folded into the body, with the elbow finding the hip (or as close as you can get). The same momentum that's used in the swing carries over here. Keep the travel (arc of the bell) relatively close to the body. As little muscular effort and as much rest as possible is afforded in this classic position. Don't expect to master the rack immediately, but finding rest in this position is key to all push press and jerk progression, and this is something the kettlebell lifter should continually seek to improve.
6 POINTS OF THE RACK
The Rack Position is the landing mat for the clean, and has six points:
- bell handle diagonal, on hip of palm (pinky side)
- fingers are tucked behind handle
- elbow is resting on hip (or close as possible)
- arm rotated in V-position
- knees straight, hips forward
- wrist remains relaxed
INTRO LESSON THREE / PUSH PRESS
The Push Press demands a full body connectedness but without the split second timing of Jerk. It's perfectly fine to stick with the Push Press until jerking becomes second nature, or if it's part of your selected protocol. Get the concept down of throwing the bell up off your hip via the hip-elbow connection. To effectively generate force from the rack position, you need to dip forward, bending knees and hips slightly, quickly, and sharply, before popping up. The feet stay flat on the floor. The rep is finished (fixate the bell in lockout) without a second dip. Bell handle is still on the hip of the palm, diagonally across the hand. The bell sits overhead, fixed, slightly behind the body, elbow locked, the arm in line with the ear - resting. The bell is dropped straight down from lockout into the rack with as little tension as possible. Remember, on Push Press it's one dip and one pop, finishing with an upper body press. Pacing should be at no more than 12, but no less than 8 per minute to start. A faster pace can be sought later.
For more instruction, and continued Kettlebell Education, come in for a free trial lesson.
>>TOP ARTICLES | >>HANDY LINKS | >>GET STARTED GUIDE | >>CONTACT US