Kettlebell Science With Benjamin Stevens

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Kettlebell Science With Benjamin Stevens

Kettlebell Science With Benjamin Stevens

Kettlebell Science
The most complete online kettlebell resource you’ll find, for both therapists and trainers alike.
Dr Benjamin Stevens

Description
If you want to learn kettlebells as they apply in a wide variety of settings from rehab to performance, rather than learning the narrower “right” (*cough*cough*) way to do it, then this course is for you. We approach kettlebells as movement optimists, utilizing what we know from the research and clinical experience to integrate kettlebell systems into the broader landscape of what is going on in the performance and rehab worlds today.

What You Will Learn
You’ll learn all the traditional movements, but you’ll also learn a variety of other options

• Kettlebell Deadlift
• Kettlebell Swing
• Kettlebell Clean
• Turkish Getup
• Kettlebell Arm Bar
• Goblet Squat
• Kettlebell Snatch
• Single Leg Deadlifts
• Kettlebell Swing Varieties
• Multiple Squat options
• Czech Getup
• Tactical Getup
• Technical Standup
• Developmental/Stability Arm Bar
• Multiple Kettlebell Clean Options
• Systematic Approach to Loaded Carries

Objectives

• Gain a grasp on real-world models for how to regress AND progress kettlebell training to close the gap between the clinic and the gym. Your athletes will feel better and your Gramma will be setting all-time PRs.
• Learn what the research says, what it doesn’t say, and where we can learn from other disciplines in our use of kettlebells. There’s tradition, and then there’s science, and the middle ground is the oh-so-sweet spot.
• Understand what proper and poor technique look like and when (and why!?) it matters. Get ready for biomechanics, rate of loading, and timing. Goniometers not welcome.
• Understand the nuances of kettlebells as an implement and why/how you should use them with your clients, while understanding the cues that are most likely to bring about the desired movement outcomes.
• Learn kettlebell training from both ends of the spectrum: detrained and rehab oriented, all the way to fitness and performance oriented. Let’s get real, those are not two ends of a spectrum, they are often the same person.

Kettlebell Science With Benjamin Stevens

Curriculum
183 Lessons

• A Clinical and Biomechanical Breakdown of the Kettlebell Swing.
  A Clinical and Biomechanical Breakdown of the Kettlebell Swing
• Introduction
  How this course came to be
  How to take this course
  Introduction to the Instructor and to Kettlebells
• Breathing
  Breathing Notes
  Breathing Lecture
  Breathing via Position and Eccentric Activation of the Abdominal Wall
  Biomechanical Breathing Match – Reason for Timing the Inhale
  Interesting Read: Kime and the Moving Body – Somatic Codes in Japanese Martial Arts
  EXTRA: Alternative Lecture on Biomechanical Breathing Match
  Peer Reviewed: Greater diaphragm fatigability in individuals with recurrent low back pain
  BREATHING QUIZ
  Peer Reviewed: Postural Function of the Diaphragm in Persons With and Without Chronic Low Back Pain
  Peer Reviewed: Stabilizing Function Of The Diaphragm: Dynamic MRI And Synchronized Spirometric Assessment
  Peer Reviewed: Analysis of Diaphragm Movement during Tidal Breathing and during its Activation while Breath Holding Using MRI Synchronized with Spirometry
  Peer Reviewed: Contraction Of The Human Diaphragm During Rapid Postural Adjustments
  Peer Reviewed: Voice Production during a Weightlifting and Support Task
  Peer Reviewed: The Effects Of Forced Exhalation And Inhalation, Grunting, And Valsalva Maneuver On Forehand Force In Collegiate Tennis Players
  Peer Reviewed: The Perception of Benefit of Vocalization on Performance When Producing Maximum Effort
  Peer Reviewed: Grunting In Tennis Increases Ball Velocity But Not Oxygen Cost
  Peer Reviewed: Investigation of the Breathing Pattern Structure in Competitive Exercises of Kettlebell Lifters
• Tension & Relaxation
  Tension & Relaxation
  Peer Reviewed: Evidence Of A Double Peak In Muscle Activation To Enhance Strike Speed And Force: An Example With Elite Mixed Martial Arts Fighters
• Position, Risk, Movement Strategy
  Position Notes
  Position & Risk Lecture
  Risk and Position Quiz
• Hip Hinge
  Hip Hinge Notes
  Hip Hinge & Hinge Pinch
  Foot Rooting
  Stick Hinge
  Shaka Hinge
  Banded Hinges and Plank
  Hip Hinging Quiz
  Recommended Practice: Hip Hinge
• Deadlift
  Deadlift Notes
  Deadlift Lecture
  Recommended Practice: Deadlifts
  Deadlift Breakout
  Peer Reviewed: Anthropometry and the Deadlift
  Peer Reviewed: Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power
  Peer Reviewed: Electromyographic activity in deadlift exercise and its variants. A systematic review (2020)
• Load Bridges the Gap
  Load & Cueing Notes
  Load Bridges the Gap & The 3 Ways That Load Changes How We Move
  Peer Reviewed: Sticks and Stones: The Impact of Language in Musculoskeletal Rehabilitation
  Cueing 101: The Assumptions in our Cues and Lingo
  Internal vs External Cueing
  Loading Quiz
• Attentional Focus
  Peer Reviewed: Attentional Focus And Motor Learning: A Review Of 15 Years (2013)
  Peer Reviewed: Differential Effects Of Attentional Focus Strategies During Long-term Resistance Training
  Peer Reviewed: Instructing Skilled Athletes To Focus Their Attention Externally At Greater Distances Enhances Jumping Performance
  Peer Reviewed: Coaching Instructions and Cues for Enhancing Sprint Performance
• Swings
  Checklist: The Kettlebell Swing
  Swing Notes
  Intro to Swings & Hand Launcher
  Hike Pass Repeats
  Swing Singles
  Kettlebell Swing
  Single Hand Swings
  Recommended Practice: Swings
• Swings Continued
  Guest Interview: Prof Stuart McGill
  Reviewing Sheer Patterns in the Spine with Kime
  Swing Extra Notes
  Swings: Hamstrings, Technique, EMG studies, Clinical
  On “Quality”, Inertial Contribution, and Tension.
  Clinical Talk: Timing, Lever Arms, and Torque
  SAMPLE: Beginners
  Swing Quiz
• Swing Supplementary Material
  Peer Reviewed: Kettlebell Swing, Snatch, And Bottoms-up Carry: Back And Hip Muscle Activation, Motion, And Low Back Loads
  Peer Reviewed: Changes in the medial–lateral hamstring activation ratio with foot rotation during lower limb exercise
  Peer Reviewed: Core Muscle Activation In One-armed And Two-armed Kettlebell Swing
  Peer Reviewed: Kettlebell Swing Targets Semitendinosus And Supine Leg Curl Targets Biceps Femoris- An EMG Study With Rehabilitation Implications
  Peer Reviewed: EMG Of Lower Limb Muscles During Kettlebell Exercises
  Peer Reviewed: Impact of exercise selection on hamstring muscle activation
  Peer Reviewed: Kinematic Comparisons of Kettlebell Two-Arm Swings by Skill Level
  Peer Reviewed: Kinematic And Kinetic Variables Differ Between Kettlebell Swing Styles
  Peer Reviewed: Hamstring myoelectrical activity during three different kettlebell swing exercises
  Peer Reviewed: Electromyographical Comparison Of Muscle Activation Patterns Across Three Commonly Performed Kettlebell Exercises
  Peer Reviewed: EMG Analysis and Sagittal Plane Kinematics of the Two-Handed and Single-Handed KB Swing: A Descriptive Study
  Peer Reviewed: Biomechanical Loading Of The AMERICAN Kettlebell Swing
  Peer Reviewed: Trunk Muscle Activity in One- and Two-Armed American Kettlebell Swing in Resistance-Trained Men
  Peer Reviewed: Effects Of Kettlebell Mass On Lower-body Joint Kinetics During A Kettlebell Swing Exercise
  Swing Breakout (with some cleans as well)
• Goblet Squat
  Goblet Squat
  BONUS: Dan John – Inventor of the Goblet Squat
  Recommended Practice: Goblets Squat
• Cleans
  Clean Notes
  Clean 1 (Safety, Dead, Cradle)
  Cleans 2 (Regular and Cues)
  Cleans 3 (Casting & Arm Wrestle)
  Pin & Slice Slo Mo
  Cleans Quiz
  Recommended Practice: Cleans
  Sample: Double Cleans with 32 KG x 2
  Workout Sample: 3 Swings, 2 Cleans, 3 Swings
  BONUS: Calluses and Kettlebell Movement
• Sticks & Stones
  Sticks & Stones Notes
  Therapeutic Alliance
  Therapeutic Emplotment
  Peer Reviewed: A Review Of Therapist Characteristics And Techniques Positively Impacting The Therapeutic Alliance
  Peer Reviewed: Therapeutic Alliance Predicts Symptomatic Improvement Session by Session
  Peer Reviewed: Relation of the Therapeutic Alliance With Outcome and Other Variables: A Meta-Analytic Review
  Peer Reviewed: Therapeutic Alliance Facilitates Adherence To Physiotherapy-led Exercise And Physical Activity For Older Adults With Knee Pain: A Longitudinal Qualitative Study
  Peer Reviewed: A Review Of Therapist Characteristics And Techniques Negatively Impacting The Therapeutic Alliance

Kettlebell Science With Benjamin Stevens

• Movement Options
  Movement Options Notes
  Movement Options 1 (Squats)
  Breakout Sample: U/L Front Squat
  Movement Options 2 (DL and Capture)
  BONUS: Capturing Breakout (Volume very low)
  Movement Options 3 (Squat Swing)
  Recommended Practice: Movement Options
• Quick Recap
  BONUS: Quick Review of Principles
• Pressing
  Pressing Notes
  Modern Thinking – Pressing kettlebells
  Review of cleans – Pressing
  Pressing 1 (Progressions)
  Both arms – SA:DA
  Pressing 2 (Plus)
  Pressing Quiz
  Recommended Practice: Pressing
  Workout Sample 6 (OH Press)
  BONUS: Alternative Pressing Lecture
  Peer Reviewed: Weightlifting Overhead Pressing Derivatives: A Review of the Literature
  Peer Reviewed: Comparison of Muscle Activation during an Overhead Press: Kettlebell v. Dumbbell
  Peer Reviewed: Surface Electromyographic Analysis of Exercises for the Trapezius and Serratus Anterior Muscles
  Peer Reviewed: Stability of Resistance Training Implement alters EMG Activity during the Overhead Press
• Snatch
  Snatch Notes
  Snatch Lecture: Intro
  Snatch Lecture: Progression to the Snatch.
  Progressions to the Snatch
  Snatch Lecture & Breakouts: Taming the Arc and Eccentric Portion
  Slow Motion Snatch (For Reference)
  Hand Ripping and the way down in the Snatch
  Full Sets of Snatches!
  Snatch Quiz
  Recommended Practice: Snatch
  BONUS: Alternative Snatch Lecture
  BONUS: Applied Snatch Strategy
  Peer Reviewed: External kinetics of the kettlebell snatch in amateur lifters (Sport Style Snatch)
• Arm Bar
  Arm Bar Notes
  Arm Bar Part 1
  Arm Bar Part 2
  Peer Reviewed: The Kettlebell Arm Bar
  BONUS: Arm Bar Alternative Lecture Part 1
  BONUS: Arm Bar Alternative Lecture Part 2 (Ft Mike’s Ass!)
  Arm Bar DNS Integration w Michael Maxwell
  BONUS: Arm Bar Breakout Footage
  Recommended Practice: Arm Bar
• Getups
  Getup Notes
  Turkish Getups Part 1
  Turkish Getups Partt 2
  Getup Variations and Options
  Getup Quiz
  Recommended Practice: Getups
  BONUS: Turkish Getup Pattern Assist
  BONUS: Alternative Lecture Part 1 and Bottom Half Breakout
  BONUS: Alternative Lecture on other Getup Types
  BONUS: Getup Breakout
  Peer Reviewed: A Descriptive Analysis Of Shoulder Muscle Activities During 2 Individual Stages Of The Turkish Get-up Exercise
  Peer Reviewed: Kettlebell Turkish Get-Up: Training Tool for Injury Prevention and Performance Enhancement

Kettlebell Science With Benjamin Stevens

• Loaded Carries
  Loaded Carries Notes
  Loaded Carries Lecture Part 1
  Loaded Carries Lecture Part 2
  Loaded Carries Lecture Part 3
  Loaded Carries Lecture Part 4
  Loaded Carries Lecture Part 5
  Loaded Carries Matrix
  Loaded Carries Quiz
  BONUS: Weighted Carries Breakout (B/L FR)
  BONUS: Loaded Carries Bonus Lecture (Sheer & Shift)
  Loaded Carries Bonus Lecture (Quiet Walking Focus)
  Double FR Loaded Carry Sample
  BONUS: Loaded Carries Breakout Video (Carries and Planes)
  BONUS: RNT Training the Carry
  BONUS: Loaded Carry Breakout 2 (OH Carries)
  BONUS: Loaded Carries Workout Sample (Loaded Carries)
  Peer Reviewed: Surface Electromyographic Analysis Of Differential Effects In Kettlebell Carries For The Serratus Anterior Muscles
• Application Session
  Application Session Part 1
  Application session Part 2
  Application Session Part 3
  BONUS: Lecture Corrective Recap and Shoulder Case Study
• Outro
  Download some literature!
  Outro & Thank you

Dr. Benjamin Stevens, DC, BSKin, CSCS

Is a highly experienced professional with a diverse background in teaching and attending courses throughout North America. As the founder of Somatic Senses, he is dedicated to bringing impactful, evidence-based, and cutting-edge health approaches to a broader audience through coursework. Dr. Stevens has presented on various topics for professional sports teams, health associations, and private groups. Based in Kelowna, BC, his current interests include neuroscience, concussion, Blood Flow Restriction, Return to Sport, and Strength & Conditioning. In his free time, he enjoys activities like gym workouts, backcountry touring, kettlebell juggling, and quality time with his family.

Kettlebell Science With Benjamin Stevens

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