Know this before your first training

Welcome! You made the first step to meet us. Below we collected all information which will help you to prepare for your first session with LKC.

The below information is not the usual T&C, it is your best interest to read it.

• Clothing

  During training wear a comfortable training short or sweatpants, one in which you can confortably squat down to the lowest point.

  On upperbody wear a t-shirt or jersey, in which you can lift your arms all the way up.

  Your shoes must be flat sole, without ankle support.

• Eating, drinking

  Bring a bottle of water with you, because you might want to drink during breaks.

  You should consume your last meal at least one hour before the training start. The best state is empty stomach (but not hungry), because some excercise requires strong contraction of the abdomen part.

• Attention

  During your first class, as well as along the first 3 months, you will get more attention from the coach to ramp up your skills. To learn kettlebell specific movements you will get all the help needed. You might incline to hide in the last row, but your best interest is to get trough the initial phase to be able to concentrate on the quality of the movements. The real fun will start when you will be able to progress with weights and endurance.

• Training session

  A kettlebell training session is led by a coach; usually consists of

  • warm-up (10-15 min),
  • main session (30-35 min) including
    • bodyweight and weighted exercises to strengthen and activate the muscles used in the competition-style lifts, particularly focusing on the legs, core and shoulders.
    • competition-style lifts, including one-arm snatch, one- and two-arm jerk and long cycle, with emphasis on improving technique and efficiency
  • cool-down and stretching

  All exercises can be adapted according to individual strength and fitness.

  If you follow the correct form, you are golden, if you do not then the coach will guide you back to the path. Our coaches have a sharp eye!

• Medical Self Assessment

  A medial self assessment form needs to be filled and signed by you before commencing the training with us. Please print it at home, fill it and bring it with you. If you can't print it, we will give it you when we meet.

  You can download the form here.

• Heads Up!

  Please give us a heads up, that you intend to come for the next session. Send us a short message by filling and submitting this below form.

  Send

• Enter The Kettlebell by Pavel Tsatsuline

  If you have time, you can go even further in preparation, watch this video. If you have not, just read the Kettlebell Safety 101.