Kettlebell exercises are multi-joint compound movements that build strength and endurance in all the posterior chain which are also the muscles that develop athleticism – run faster, jump higher, hit harder. The swing is the foundation of Russian Kettlebell training.

It teaches:

(a) The hip thrust that is powerful and explosive

(b) Compressed breathing

(c) How to generate force quickly.

This exercise gives you the skills necessary to excel in all Kettlebell lifts. Spend a lot of time perfecting your swings. Hand to Hand Swings develop rotational power development and strengthen core which is applicable to any sport or vocation.

Are kettlebell swings bad for your back? NO! Correctly executed Kettlebell swings are probably one of the best lower-back rehabilitation or pre-rehabilitation exercises you can do. Swings build serious strength and endurance in the muscles if your lower back and core which is one of the factors of maintaining back health. Focus needs to be on proper lifting mechanics and generating maximum speed and power from your hips.

Course Outline:

When used correctly, kettlebells are extremely effective training tools for providing total body strength and conditioning. The workshop will equip you with the practical knowledge and skills to perform the kettlebell exercises safely and effectively. Basic kettlebell swings, goblet squats, renegade rows, Turkish get ups and presses are but some of the movement techniques in developing strength and cardiovascular endurance.

Kettlebell exercise prescriptions and programming not only enhance the function of athletic performance but also serve as physical rehabilitation.

  1. Classification of Exercises – Hardstyle & Russian Style
  2. Terminology in Kettlebell Sports
  3. Safety in Kettlebell Training
  4. Technique of hardstyle kettlebell movements
    – Swings and variations
    – Squats and variations
    – Turkish Get Ups
  5. Technique of competitive Kettlebell Sports Lifts
    – Swings
    – Jerk
    – Snatch
    – Long Cycle
  6. Methods of teaching Kettlebell
  7. Basic fundamentals and principles of Kettlebell Training
  8. Flexibility and its importance in Kettlebell Training
  9. General Physical Preparedness Exercises as supplementary to Kettlebell Training
  10. Programming

About the Instructor:

Kettlebell Hayati

Hayati Nuffus



ACE Certified Trainer (2009)

ACSM Certified Trainer (2013)

CrossFit Level 1 (2010)

Rehab Trainer (2015)

IKFF & IKSFA Certified

Vice President for Asian Union of Kettlebell

Competition Experience

Hong Kong kettlebell Open 2011

Singapore Kettlebell Championship 2012

Hong Kong Kettlebell Championship 2012

IUKL World Cup, Russia 2012

Japan Kettlebell Championship 2012

Asian Kettlebell Championship, Singapore 2013

Russia Kettlebell Grand Prix, St Peters 2014

Japan Kettlebell Championship 2015

Certified Kettlebell Judge

Course Date and Venue

Course title:Ketacademy Kettlebell Sports Level 1
Date: 22-23 October 2016
Time: 9:00am-5:00pm
Venue: TBA
Fees: S$700 per person
Closing date for registration: 15 October 2016
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