This sample guide provides basic beginner instruction, but does not replace live training with an American Kettlebell Club coach. Seek out a qualified coach in your area, or take advantage of my comprehensive online kettlebell coaching program. Both firefighters and civilians can benefit from this in depth plan. When BUYING A KETTLEBELL, you're given access to the full version of the Get-Started Guide with video demonstration.

 KETTLEBELL BASICS  - full-length videos provided with WebBells program
Taking advantage of wrist wraps and chalk provides a degree of padding and sweat absorption. The first move to master is the Swing. This is simple matter of learning to use the back and legs to propel the bell while holding on with one arm. Breathing is as follows; exhale as you bend forward, inhale as you straighten up. This basic breathing pattern is followed throughout kettlebell lifting.

Be sure to pay attention the the angle of the bell handle (needs to be at 45 degrees) and the hook grip. Work on not muscling the bell, allowing momentum to takes its full course as the bell travels back between the legs.

An exception to the rule, the swing is not done for time, but rather a rep count. Start with a given number (say 25 on each hand) switching one time. Work on increasing total reps every week or every workout. Swings work best as a warm up (not at full intensity) or at the end the workout (at full intensity). Often times swing can be done with a heavier kettlelbell than you use in the jerk or snatch.

Next, it's a matter of learning to Clean. The clean is part of the Long Cycle, which is nothing more than a clean and jerk. Put long cycle on hold until you master jerking. As you can see in the video, the arm (elbow) gets folded into the body, with the elbow finding the hip. The same momentum that's used in the swing carries over here. Keep the travel (arc of the bell) relatively close to the body (both up and down).

The Rack Position is the landing mat for the clean, and has seven points that must be kept in mind; hips are forward, knees straight, back round, elbow on hip, arm in V-position, bell resting on hip of palm, wrist relaxed. 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 jerking.

 LEARN TO JERK OR PUSH PRESS 
The next process is to learn to Jerk. Not a simple move, as the jerk demands a full body connectedness and split second timing. It's perfectly fine to stick with the Push Press until jerking become second nature.

Get the concept (and feeling) 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 (relaxing quads) and hips slightly, quickly, and sharply, before popping up and immediately sitting back into the heels as the bell continues to rise up. Elbow lockout becomes a factor of speed, as your body moves away from the bell.

In contrast, the push press finishes the rep without a second dip. One dip and one pop, finishing with an upper body press. Stick with push presses, until you learn to jerk.

Once you get the jerk (or push press) down, go for your first 6-minute set. Pace yourself by watching a clock and moving at 8 to 10 reps per minute. An even pace throughout the set is best. Switch hands every minute or whenever necessary to start out. Eventually, you'll perform this movement with one arm switch in the middle of the set (IE: 10-minute set, switch at 5 minutes).

In a jerk and snatch workout, jerks are done first. Typically, one good set of 4 to 6 minutes is whats needed to build upon, eventually working towards 10 minutes. Reps per minute should be no more than 12, but no less than 8 to start. A faster pace can be sought later.

 LEARN TO SNATCH 
The Snatch is a super swing. Follow all the basics outlined in the webbells video. Chalking up is extra important, as is the hook-grip. Work on allowing the bell to drop properly, not over the top of the hand, but partially around the side as the arm collapses under the bell.

Rest is had in the lockout as well as the drop itself. Quick hands are needed to reposition quickly as the bell is weightless for a just brief moment, and then drive up. The bell should land on the palm hip, and be identical to a lockout in the jerk. Be sure to exhale fully as the bell drops, following the bell as it travels back between your legs (just like with the swing). Pacing should be at no more than 16, but no less than 12 per minute to start. A faster pace can be sought later. If snatch and jerks are done together, snatch is done last.

 PROGRAM STRUCTURE AND PROGRESSION 
You've attempted the swing, push press, jerk, and snatch. If your jerk and snatch still need work, keep practicing, but stick with swing and push press for your first few workouts, or until you gain proficiency.

Swings are done for a simple rep count. While some swings can be used to warm up, its main function is as a closer. Your first timed set should be a jerk (or if necessary, push press until the jerk is mastered). Attempt a 6-minute set, switching every minute at about 10 per minute. If you can't make 6 minutes, stick with 4 minutes and jump to 6 when you can (only 2 minute jumps). Switching is permitted every minute (or more frequently if necessary. Eventually work towards completing 10-minute, one switch sets.

Next add a snatch set. If the snatch isn't yet a workable exercise for you, perform your best set of swings. Once you've mastered the snatch, again try and go for 6 minutes switching every minute. Over time work towards 10-minute, one switch sets.

The ideal workout schedule features 5 weekly workouts of one jerk set and one snatch set. If possible add swings 3 days per week. Attempt to set a personal record (PR) as often as possible. If this type of workload seems too heavy, you can reduce snatching or jerking down to 3 days per week. Be sure to only train hard enough that you can still return to workout the next day. Log all training sessions.

To receive Lessons 2, 3 and 4 of Mike's WebBells custom online kettlebell coaching (with email instruction and weekly correspondence), please choose a payment option and fill out the simple form at top, left or send an e-mail to Mike at: Michael.Stefano@gmail.com. At the end of each two week period, submit your log and receive the next personalized lesson plan. Email Mike at any time during the program with questions or comments.