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Ready to sign up? Here’s How…

  1. Fill out the Registration Form on this page
  2. Click the Login | Register button at the top right of your screen (if on a mobile device, in the menu/navigation at the top of your phone’s screen)
  3. This will take you to the MindBody website, where you can sign up for your FREE FIRST CLASS!
  4. Login with the email and password you used to fill out the Registration form (see step 1 image below)
  5. Click on the “ONLINE STORE” tab (see step 2 image below)
  6. Scroll to the bottom of the page and select FREE TRIAL SESSION, or purchase a package! (see step 3 image below)

Welcome to SOS Kettlebell training systems and philosophy!

You can improve all types of strength in our classes including Agile, Endurance, Explosive, Maximum, Relative, Speed, Starting
Learn to Breathe first then MOVE. The most effect way to exercise is to integrate movement around breathing patterns.
If you are after fat loss understand that 80% of results rely on your diet, 10% on rest & recovery and 10% from your training routine.

Mobility & Movement– Should develop into breathing first move second, autonomous, consistent and intuitive daily practice. Mobility is to focus on developing strength through the full range of the motion of the joint very slowly at first and building up the speed and the number of reps to keep progressing. It’s much more than a warm-up.

ALWAYS focusing on movement quality.. The last rep should look exactly like the first.

Use the FITT principle when considering your strength & fitness plan.

Frequency- How often you train ie: daily, weekly, monthly, and yearly.

Intensity- How vigorously you perform your reps/sets. How heavy, how many, how much rest in between reps/sets

Time- How long your routine is with weight used. Pace or actual working time. Reps x time x lbs. used= work capacity.

Type- KB and BW training offer the most use of strength development. BB training is the best for Maximum strength. Spend your time practicing what you need.

Train at 80% intensity with 100% focus. Always manage fatigue. Leave one rep in the bank.

The importance of training quality & consistency– To get the fastest results lead with proper nutrition, rest, recovery and proper stress management. Prioritize your fitness, find time to move even if something comes up, a short mobility routine or some bodyweight exercises will go a long way. Have a point to every training session and work on individual needs, not just mindless high intensity physical busy work. Spend more time working on what is needed like skills for your sport or enjoying life..

Every class begins with the mobility warm up-

Neck :up/down, side to side, tilts, forward glide, circles

Shoulders & Thoracic cage: rolls, alternating rolls, chest bumps, lateral glides, arm swings, flop & cross, shoulder screws, waist twist, lateral bends

Lumbar & Hips: pelvic tilts, hip hike, pelvic circles, hinge/back bend, squat, cossack, hip flexor, hamstring, quad

* Extras=Shin box, slalom, pigeon, base, birddog, teacup, ragdoll, lying twist, frog, knee drop,
The Body weight strength movement patterns we use in classes

Lower body – Squat, hinge, lunge

Upper body – Press, pull



*plank, push up, pull up, crawls, carries whole body activities*

Unique benefits of kettlebell training

Efficient- you can get a lot done in a short amount = quicker results.

Challenging, fun with constant variety of exercises to keep training interesting.

Safe way to build strength cardio and flexibility all at once.

KB Training System Fundamentals to master

Grinds & Ballistics, TGU, Deadlift (2 leg, 1 leg), Swing (2 hand 1 hand), Clean, Snatch, Press (Bottom up), Squat (Goblet, single), Row

The 5 technical aspects of each exercise to consider;

Body position- Different stances and positions for injury prevention and maximum results.
Holds and grips- The proper ways to hold kettlebells related to each exercises (most common oversight).
Breathing- Learn breathing techniques to protect your spine and strengthen the whole body (most common oversight).
Muscle engagement & timing- What muscle groups to engage and when.
The Bell Path- The most efficient lines the bell should be traveling.

Kettlebell Fundamental Exercises in detail

The Get Up: Foundational kettlebell exercise which is good for core activation, intramuscular (whole body) coordination, shoulder flexibility and stability. Start by lying on the ground and establishing the base foot side and rolling onto the other side.
Make sure lats stay engaged throughout the whole lift. Keeping shoulders down & away and neck long. Roll into a side plank and push palm into the floor and position hand under shoulder for best stability. Thoracic bridge. Pull straight leg through to a resting, kneeling position making sure to acknowledge top hand position. Weight transfer. Knee pivot or sweep. Stand. Check shoulder stability. Reverse lunge to kneeling stable position. Knee pivot or sweep. Weight transfer. Kick the leg through to second thoracic bridge. Return to the ground as slow as possible.

Deadlift: Most people think KB training will hurt their back. To avoid this get the muscles from glutes to chest working together. Scapular extension. Keep a straight line from tailbone to top of head and reach back with pelvis. Illustrate with stick. Always revert to fold without weight.
2 Leg: Start with feet about hips width try slight differences to find the best for you. Hinge forward inhaling through dissension and exhale through the top of the lift.
Kickstand: Slight staggered stance. Bell side foot in kickstand position
1 Leg: Bell opposite side of plant foot. Keep toe pointed down and leg connected to torso or go back to kickstand.

Swing: Foundational kettlebell exercise. The deadlift mechanics with fwd. / rev momentum.
2 hand: 5 faster deadlifts with 5 swings and park. Avoid bending knees forward make sure to reach back with hips. If felt in the back revert to DL’s or bw hinge. If 5&5 go ok.
Set up by rooting and packing into swing ready position, get some distance and hike, straighten out into standing plank, float the bell, decelerate and park it.

1hand: Same set up. Avoid twisting or buckling at the top and in the back swing. Touch your wrist to your inner groin in the back swing and tap the bell at the top.

Clean: The transitional exercise. Avoid the common dangerous problems of banging up your wrist & shoulders or tearing your hands. Start by bringing the bell into rack position with two hands and acknowledge hand position with straight wrist and bell at heel of palm. Hand hop over the callous line to the hook grip catch. Practice the timing of the catch (before it goes below ribs) and guide into the back swing. Know that the longer the bell has to fall and the further away the more dangerous it is. The legs drive the bell. Use the right amount of energy for each rep to avoid banging.

Snatch: Requirements; Minimum 500 good swings. Not a necessary lift. Marginal benefit over swings with higher risk. Start with both hands clean, rack and press bell. Once fixated, roll bell off the side and time the catch before the bell passes eyesight. Guide close to the body in the back swing.

Press: To check for pressing flexibility raise straight arm overhead with palm facing in. Lots of variety. Bottom up: Start by positioning hand in center of handle, back swing and bring the bell upside down. Rack the bell with a straight wrist, vertical forearm with hips forward and glutes engaged. Make sure to get full lock out with shoulders down and back and lower elbow to ribs.

Row: Best exercise to fix posture and strengthen posterior of upper body.
Start with folded squat stance. Can be done with support from hand or arm. Make sure legs and core are engaged. Keep shoulders down & back and pull bell in a vertical line to the lowest rib.

Squat: Foundational kettlebell exercise.
Goblet Squat: Start with feet about hips width but find stance that feels best on hips. Stand over bell and 2 hand clean the bell to chest level. Squeeze tight on the horns. Keep shoulders back and down, sternum lifted and descend down guiding elbows to knees Make sure knees don’t buckle. Inhale through nose down and exhale through lips up and flex entire body.


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