Active IQ Level 2 Award in Instructing Kettlebells (sample manual)

Manual 

Level 2 Award 

in Instructing 

Kettlebells 

Version AIQ004106

Section 1 

Planning a kettlebell 

session 

Introduction 

A kettlebell is a traditional Russian cast iron weight that looks like a cannon 

ball with a handle; essentially a Russian dumbbell, known as a Girya. 

Objectives 

By the end of this section you will be able to: 

• identify the historical background of kettlebell training 

• identify the benefits of using kettlebells 

• identify how to incorporate kettlebell lifts into an exercise programme 

• identify the safety considerations for instructing a kettlebell session 

• design a kettlebell programme.

Section 1: planning a kettlebell session 

Background 

In Russia and Eastern Europe kettlebell lifting is an 

international sport with local, national and world 

championships. 

Taking a closer look at a kettlebell we can see three 

main parts: the handle, the horns and the bell. 

Kettlebells are well established training tools. They’re 

used by athletes, mixed martial artists, power lifters, 

military forces and everyday gym goers. They provide 

a training system that is highly adaptable, cheap and 

easy to learn, and develops certain techniques that 

may be useful in other training modalities. 

Kettlebell exercises or ‘lifts’ are very effective for 

various physical fitness goals including developing 

strength, power, muscle endurance, flexibility, motor 

skills and a good body composition. 

History 

Handle 

Horns 

Bell 

It’s difficult to pinpoint the exact origins of kettlebells. 

It’s likely that kettlebells were used in Russia hundreds 

of years ago in village strength competitions between 

‘Bogatirs’ – a traditional Russian term meaning hero 

or valiant warrior. 

Another suggestion is that kettlebells were created as 

a counterweight for weighing and measuring goods 

when trading and bartering and sometimes these 

weights would be used by men to display feats of 

strength. 

Typical fitness gyms packed with futuristic looking 

cardiovascular and resistance machines are a 

relatively modern day phenomenon. These gyms 

provide a marked contrast to some of the early 

gymnasiums and the equipment used in them. 

Sigmund Klein set up a weightlifting gym in New 

York that became famous in the 1930s and 1940s 

for producing strongmen and kettlebells were a 

popular item of training equipment. 

Kettlebell training has its roots in the Russian 

Federation and has more recently been introduced 

in the West. 

Soviet weightlifting legends such as Vlasov, 

Zhabotinskiy, and Alexeyev started their Olympic 

careers with old-fashioned kettlebells. 

The Russian Special Forces have identified the potential 

of kettlebells. The official Soviet armed forces strength 

training manual pronounced kettlebell drills to be ‘one 

of the most effective means of strength development’ 

representing ‘a new era in the development of human 

strength-potential’. 

One of the modern day proponents of kettlebells 

is Pavel Tsatsouline (a nationallyranked kettlebell 

competitor). Originally born in the former USSR, 

Tsatsouline is partly responsible for the resurgence of 

kettlebell training in the West. 

Kettlebell timeline 

500 BC Ancient Greek dumbbells called 

‘halteres’ are used in ancient sports. 

50 BC Kettlebells or similar pieces of 

equipment may have been used 

by gladiators in ancient Rome. 

1000s 

Kettlebells are used in strength 

competitions and for weighing and 

measuring goods. 

1704 Kettlebell appears in the Russian 

dictionary. 

1900s 

Russian circus events and 

performers such as Louis Cyr use 

weighted devices. 

1913 Russian magazine Hercules 

reports: ‘Not a single sport develops 

our muscular strength and bodies 

as well as kettlebell athletics.’ 

1930s 

Sigmund Klein sets up a famous 

weightlifting gym in New York – 

kettlebells become a popular item 

of training equipment.

this kind of work, such as: 

• hypertension 

• osteoarthritis/rheumatoid arthritis 

• pregnancy 

• severe osteoporosis 

• obesity 

Programme design 

To design an effective programme we need a series of 

logically progressive training phases. It’s important to 

consider the client’s lifestyle, time available, training 

status, environment, equipment available, their likes 

and dislikes, and their objectives. 

Power 

Strength 

Hypertrophy 

Muscle endurance 

The ‘resistance training progression pyramid’ shows 

the various types of training goal that can be targeted 

by kettlebells. 

Warm-up and cool-down 

An appropriate warm-up for the client, environment 

and training session must be completed to prepare 

them for the lifts that follow. It should consist of a 

pulse raiser, dynamic stretches and warm-up drills. 

Also a cool-down must be included to return the 

body to a resting state. This should consist of a pulse 

lowering activity and stretches to maintain or develop 

flexibility. 

Main conditioning session 

Basic programme design rules consist of the 

following: 

• complex movements early (compound 

exercises) 

• large muscle groups first 

• balanced muscle group selection 

• synergist/fixators last (isolation). 

Using the swing may be the first step for kettlebell 

beginners. Existing exercises can be incorporated 

into a kettlebell routine. 

Workouts can be specifically designed to stress each 

of the energy systems (creatine phosphate, lactate 

and aerobic) by manipulating programme variables. 

Set and reps guidelines 

Some kettlebell lifts are more dynamic or explosive 

than others and may be suited to certain training 

goals, such as power. So, it’s important to think 

about exercise selection in training for specific goals. 

The time that muscles are under tension during 

particular lifts can also be used to determine the 

length of sets in order to conform to various training 

goals. 

Training goal Strength Hypertrophy Endurance 

Intensity High Moderate Low 

Load as % of 1 RM >85% 67-85%

Section 2: Instructing a kettlebell session 

Preparation 

Warm-up exercise drills can be used in preparation for 

the main lifts. Such warm-up drills are an excellent 

means of introducing kettlebells to beginners and will 

also improve technique for the more complex lifts. 

Practice and correction is the key to achieving sound 

kettlebell technique. There are also various drills that 

can help solve technique issues for each lift. 

Good postural awareness is important for safe and 

effective kettlebell lifting; keeping a neutral spine is 

paramount, as this will place minimal stress on the 

passive structures of the spine (ligaments and discs). 

“Applying postural work to your kettlebell training will 

help you learn faster and will assist your development 

of strength, speed, and stamina….When optimal 

(or at least, better) posture is achieved, the tonic 

muscles do their job to stabilise the body, allowing 

the phasic muscles to focus on what they do best — 

lifting and moving the bell.” 

(Caldwell, 2008) 

The core should be activated on all kettlebell lifts to 

develop and aid stability. There are various breathing 

and core activation techniques used by lifters to 

increase potential force production. 

Positive teaching skills must be applied to all kettlebell 

sessions. Encourage the use of kettlebells without 

negativity or discrimination, adapt the teaching 

style to each client’s preferences and make sessions 

individual and fun. 

Warm-up drills 

Some kettlebell exercises are whole body, integrated 

movements that are technically demanding. The 

following drills can be used for teaching correct 

technique as well as warming up. The drills will 

introduce some specific kettlebell techniques and aim 

to activate muscles needed during the performance 

of various exercises. 

Bridge 

Overview Primary muscles Teaching points 

The bridge is an 

excellent drill 

to help clients 

activate the 

hamstrings and 

gluteal muscles 

in preparation for 

exercises such as 

the swing. 

• hamstrings 

• gluteal muscles 

• erector spinae 

• core 

1. Begin by lying flat on the floor in the supine position with 

knees bent, feet flat, toes pointing straight ahead and 

arms by sides. 

2. Activate the core by drawing the navel towards the spine 

and squeezing the glutes. 

3. With the core activated and glutes squeezed, lift the hips 

off the ground to form a straight line between knees and 

shoulders. 

4. Hold and slowly return the hips to the floor, touching the 

floor momentarily before repeating.

Plank 


The plank is a 

drill that can 

be used to help 

activate the core 

and encourage 

abdominal bracing. 

A feeling of 

connecting the 

core can also 

be achieved by 

activating the 

glutes. 

• core 

1. Adopt a completely neutral position – feet apart at hip 

width, neutral spine, head in line with the spine and 

elbows directly below the shoulders. 

2. Hold the body (in an isometric contraction) off the floor 

with the core activated. 

Press ups 


Press ups 

are useful for 

integrating the core 

activation achieved 

by exercises, such 

as the plank, into 

movements 

involving the 

limbs. 

• pectorals 

• deltoid 

• triceps 

• core 

1. Take the plank position, but take the bodyweight on the 

hands by placing them slightly wider than shoulder width 

apart. 

2. With the core activated, lower the body by flexing the 

elbows while maintaining a level position. 

3. Lower until the elbows reach 90 degrees. 

4. Press the body upwards to return to the start position. 

Squats 


Squats are an ideal 

warm-up for many 

kettlebell exercises 

including the 

swing, as it will 

work the majority 

of the muscles 

needed. 

• quadriceps 

• calves 


• core 


1. Feet shoulder width apart. 

2. Brace the abdominal and back muscles. 

3. Initiate the squat by flexing from the knees and hips. 

4. Lower slowly to a comfortable position (thighs parallel to 

the floor). 

5. From the bottom position push the ground away keeping 

the chest lifted throughout to maintain a neutral spine. 

6. Keep the knees in line with the toes and heels down 

throughout. 

7. Return to the standing position while concentrating on 

getting the hips forward and squeezing the glutes.

Kettlebell one-arm high pull (pre-requisite to the snatch) 


The pull is an 

effective exercise 

in its own right 

and a continuation 

from the kettlebell 

swing. Also an 

excellent drill for 

helping to teach 

the kettlebell 

snatch. Working 

the upper back 

musculature 

dynamically 

is valuable for 

developing upper 

body endurance, 

strength or power. 

Useful for throwing 

sports and martial 

arts. To avoid 

shoulder injuries 

it is important not 

to perform this 

exercise in the 

same way as an 

upright row –the 

movement instead 

comes from the 

lower body. 

Alternative options 

• quadriceps 



• rhomboids 

• trapezius 

• latissimus dorsi 

• biceps 

• deltoids 

(pectorals and 

triceps) 

1. The pull is an extension of the kettlebell swing, but at the 

top of the arc on the swing continue the arc slightly. 

2. As the kettlebell reaches chest height dynamically retract 

the shoulder girdle and in a fluid movement pull the 

kettlebell towards and to the outside of the shoulder. 

3. Keep the shoulders relaxed, the forearm straight, the wrist 

fixed and body strong. 

4. Keep the movement going by punching the kettlebell 

forwards and reversing the action while dropping into a 

stable kettlebell swing. 

Common problems and solutions 

1. Split stance high pull 

2. Double kettlebell high pull 

Error: creating too much upward drive and leading 

with a high elbow as though a typical dumbbell 

high pull. 

Correction: ensure the exercise begins with a good 

single arm swing, arcing the bell out in front. 

The pull and shoulder girdle retraction is quickly 

performed when the bell is momentarily weightless 

at shoulder height.

Active IQ Level 2 Award in Instructing Kettlebells (sample manual)

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