progression checklist

bottoms up kettlebell series

markers of control

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • hold/Carry

    • option 1 - box breath

      • Inhale for 2-5 seconds

      • Hold after the inhale for 2-5 seconds

      • Exhale for 2-5 seconds

      • Hold after the exhale for 2-5 seconds

      • Attempt to increase hold times for all phases of the breath

      • Heavier weights will likely make longer hold times more challenging

    • option 2 - 4-7-8 breath

      • Attempt to:

        • Inhale for 4 seconds

        • Hold after the inhale for 7 seconds

        • Exhale for 8 seconds

      • Build hold times up gradually as needed

        • Example:

          • Start with 2-3-4 for 1-2 weeks

          • Progress to 3-4-6 for 1-2 weeks

          • Progress to 4-7-8

  • squat

    • OPTION 1 (LIGHTER LIFTS)

      • Inhale on the way down, exhale on the way up

    • OPTION 2 (HEAVIER LIFTS)

      • Inhale while standing

      • Hold the inhale as you lower down and through the initiation of standing (through the “sticking point” or hardest part of the movement)

      • Exhale as you return to standing

  • press

    • OPTION 1 (LIGHTER LIFTS)

      • Inhale on the way down, exhale on the way up

    • OPTION 2 (HEAVIER LIFTS)

      • Inhale while the kettlebell is at the shoulder

      • Hold the inhale as you initiate the press (through the “sticking point” or hardest part of the movement)

      • Exhale as you “lock out” overhead

      • Inhale as the kettlebell descends back to the shoulder

      • Hold the inhale as you initiate the second repetition (through the “sticking point” or hardest part of the movement)

postural control

  • Do not progress if any of the following compensations occur

    • hold/carry

      • The head is excessively forward in front of the trunk

      • The forearm is not vertical (the elbow is inside or outside the line of the kettlebell)

      • The spine is excessively extended or flexed

    • squat

      • The head is excessively forward in front of the trunk

      • The forearm is not vertical (the elbow is inside or outside the line of the kettlebell)

      • The spine is excessively extended or flexed

      • The knees or feet collapse inward excessively

    • press

      • The head is excessively forward in front of the trunk

      • The shoulder “shrugs” excessively

      • The forearm does not remain vertical (the elbow moves inside or outside the line of the kettlebell)

      • The spine extends or flexes excessively

impact control

  • Land lightly and fluidly when walking forward, backward, or sideways

  • The kettlebell remains in its bottoms-up position without it falling onto the forearm

  • No bouncing or collapsing while descending in the squat or when returning the kettlebell to the shoulder while pressing