Kettlebell Corner
Kettlebell Corner — where strength meets theory. Join us for a deeper dive into all things kettlebell, from technique and training principles to the physics behind movement and the mindset of strength. Hosted by StrongFirst SFG II certified coaches and Iron Revival co-founders, each episode explores the “why” behind the “how” to help practioners and coaches train smarter, not just harder. Whether you’re swinging for the first time, refining your snatch, or training for feats of strength this is your place to sharpen your skills and elevate your practice—one rep at a time.
Kettlebell Swing Coaching Session : Listener submitted video
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks analyze a listener's kettlebell swing technique, focusing on the four-beat swing concept. They break down the mechanics of the swing, identify common mistakes, and provide drills to improve technique. The conversation emphasizes the importance of leg drive and proper arm positioning to enhance performance and reduce injury risk. The hosts encourage listeners to submit their own videos for analysis and share insights on effective kettlebell training.
Download the Bells kettlebell training app from the apple app store here: https://apps.a...
The Optimization Myth : Should You Optimize Your Life?
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In this episode, Jeremiah and Roger explore the concept of optimization in fitness and health, emphasizing that most people should focus on simple, consistent practices rather than chasing perfection. They discuss the pitfalls of overcomplicating routines, the importance of process over obsession, and how to find what works for you.
Chapters
00:00 Introduction and overview of the episode
01:17 What is optimization and why do people chase it?
02:43 Critique of popular fitness advice and experts
04:52 The importance of qualified...
4 Beat Kettlebell Swings : Fix your Technique and Timing
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into the intricacies of kettlebell swings, focusing on the importance of timing, the definition of ballistic lifts, and the distinction between two-beater and four-beater swings. They provide insights into proper swing techniques, the significance of height in swings, and practical coaching tips for improving kettlebell performance. The conversation emphasizes the need for a clear understanding of swing phases and encourages listeners to assess their own swing techniques.
Download the Bells kettlebell training app from the apple app store...
Breathing for Readiness: Fixing the Mistakes That Can Limit Kettlebell Training
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Breathing for Readiness: Fixing the Mistakes That Limit Kettlebell Training
In this episode, Jeremiah Waylon and Roger Parks break down how breathing affects readiness, mobility, and overhead performance in kettlebell training. They focus on the most common breathing patterns they see, why both can create problems, and how to start retraining breath so the body can move and brace better.We discuss why the diaphragm matters, how poor breathing can create downstream issues in the neck, ribs, pelvis, and shoulders, and simple drills to improve breathing mechanics before adding...
The Essence of Learning: Kettlebell Skills
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into the intricacies of learning kettlebell skills. They discuss the importance of understanding the learning process, defining specific goals, and recognizing the physical capacity needed for effective training. The conversation emphasizes the essence of movements, simplifying complex skills, and the significance of actionable learning and coaching. The hosts encourage listeners to evaluate the information they consume and focus on principles that lead to effective training outcomes.
This episodes Bells App workout: https://theironrevival.com?a=share&u=2m1k...
Embracing Stress Management and Cognitive Offloading in Kettlebell Training
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Embracing Stress Management and Cognitive Offloading in Kettlebell Training
Discover how modifying training approaches to account for life stress and cognitive load can enhance performance and recovery. This episode delves into practical strategies for coaches and kettlebell practioners to streamline workouts, improve technique, and manage stress—both mental and physical.
Try the FREE Bells App Workout: Wolf : https://theironrevival.com?a=share&u=2m1kBLWoFPOVsYdvJzcnfJxH2TN2&r=e8c27464a6504f819bea04178d0d3a0e&e=production
Ke...
Kettlebell Training Pro Tips
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Join Jeremiah Waylon and Roger Parks as they explore the importance of context, flexibility, and curiosity in kettlebell training and life. This episode offers practical pro tips to enhance your training mindset and technique.
takeaways
Always consider context before making training decisions.
Be flexible with your goals to adapt to your current state.
Curiosity accelerates learning and reduces frustration.
Avoid negative self-talk and tantrums during training.
Focus on process and intention to improve technique.
Break Your Kettlebell Press Plateau
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In this episode, we explore effective strategies to break through pressing plateaus, emphasizing technical adjustments, recovery, and alternative training methods like deadlifts and kettlebell carries. Perfect for lifters in their 40s and beyond, aiming to optimize shoulder health and strength gains.
key topics
Press plateau solutions
Technical form adjustments
Recovery and deload strategies
Chapters
00:00 Introduction to Kettlebell Training
02:30 Breaking Through Press Plateaus
05:02 Assessing Mobility and Pa...
The Engine Of Your Kettlebell Lifts: Leg Drive Explained
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In this episode, Jeremiah and Roger explore the mechanics of kettlebell swings, emphasizing the importance of leg drive and the concept of the 'engine' in lifting. They use a dot and laser experiment to clarify how force is generated and transferred during lifts, providing practical insights for coaches and practitioners.
key topics
The concept of the 'engine' in kettlebell lifts
The dot and laser experiment to illustrate force transfer
The importance of leg drive in kettlebell swings, cleans, and sn...
Eat Before You Train
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This episode explores the impact of nutrition, specifically eating before kettlebell training, on workout performance and results. Jeremiah and Roger discuss energy systems, the effects of fasted training, and practical tips for optimizing performance.
Chapters
00:00 Introduction to kettlebell training and episode overview
01:04 Understanding energy systems and their relevance to training
03:44 The importance of nutrition in maximizing workout results
04:51 Mythbusting: Fasted training and fat burning
05:46 The ATP-PC energy system and its role in...
Kettlebell Swing Force: Cutting Through the Noise
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In this episode, Jeremiah Waylon and Roger Parks analyze kettlebell techniques, physics, and common misconceptions. They clarify how forces work in kettlebell swings, address questions about symmetry, and debunk myths about injury risks.
key topics
Kettlebell swing mechanics and force direction
The role of vertical and horizontal forces in kettlebell training
Addressing symmetry and injury concerns in kettlebell workouts
Chapters
00:00 Introduction to Kettlebell Corner
01:17 The Weight Discrepancy Dilemma
07:42 Analyzing Kettlebell Techniques
10:25 Understanding Fo...
Waving the Load: The Simplest Programming Tool You're Not Using
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In this episode of Kettlebell Corner coach Jeremiah Waylon dives into practical strategies for structuring kettlebell workouts using the wave method to optimize strength, endurance, and recovery. This episode breaks down how to apply deliberate variations in volume and intensity to achieve consistent progress without overcomplicating your training plan. An ideal approach for beginners and a refreshing change from decision fatigue for adults with full lives and decisions on a regular basis. Great for experienced kettlebell practitioners to change the pace between specific training programs.
Key topics<...
Stop Squatting With Your Spine
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In this episode of Kettlebell Corner(from the Vault), Jeremiah Waylon and Roger Parks explore the mechanics behind effective squatting, emphasizing the importance of proper spinal engagement and body awareness. Whether you're a beginner or an experienced lifter, understanding how your body moves can drastically improve your technique and prevent injury.
Key Topics
The misconception of feeling squats with your back and how it affects performanceHow the spine interacts with the pelvis, glutes, and thoracolumbar fascia during a squatCommon compensations, such as arching the back...Kettlebell Q&A: Vol. 2 Preflight checklist, max press psychology, and kettlebell readiness
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into various aspects of kettlebell training, focusing on how to design effective and safe training sessions, the importance of understanding the nervous system, and readiness for kettlebell workouts. They discuss the psychological strategies needed for achieving max presses and how to convince others of the benefits of kettlebell training. The conversation emphasizes the significance of preparation, movement patterns, and the mental aspects of training.
takeaways
Designing a t...
Kettlebell Questions & Answers: Volume 1
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks dive into various aspects of kettlebell training, focusing on coaching techniques, understanding training plateaus, the importance of recovery, and adapting training methods as one ages. They answer listener questions, providing insights on how to effectively coach clients, navigate their development, and structure workouts for optimal results. The conversation emphasizes the need for specificity in training goals and the significance of recovery in achieving fitness objectives.
Chapters
00:00 Introduction to Kettlebell Corner
<...Hardstyle or Sport style, Principles Reign Supreme
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In this episode of Kettlebell Corner, coach Jeremiah Waylon shares his personal journey with kettlebells, discussing the evolution of his training from hardstyle to kettlebell sport. He emphasizes the importance of coaching, personal development, the Iron Revival philosophy and principle based approach to kettlebell training. Jeremiah invites listeners to engage with the podcast by sharing their kettlebell skills for coaching and feedback, highlighting the community aspect of kettlebell training. So if you are looking to get free coaching feedback from the guys send your videos to [email protected] or submit via instagram @t...
The Get Up: Solving A Movement Puzzle
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In this conversation, Jeremiah Waylon and Roger Parks delve into the intricacies of kettlebell training, particularly focusing on the getup exercise. They explore the concept of movement as a puzzle, emphasizing the importance of understanding the basics, minimizing distance for efficiency, and maintaining a strong base of support. The discussion highlights the role of torque, the significance of pausing to check positions, and the need for customization in movements. They also touch on the anatomy involved in the getup and the importance of learning through practice, ultimately advocating for a thoughtful and...
When Is It Time to Progress Your Kettlebell Training?
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In this episode, Coaches Jeremiah Waylon and Roger Parks explore the nuanced factors that indicate whether you're ready to advance your kettlebell training or movement practice. They emphasize understanding movement competency, context, efficiency, and signs from your body, providing practical insights to optimize progress safely and effectively.
Key Topics:
The importance of defining movement competency and understanding its variabilityHow pain influences the decision to progress or regressRecognizing true efficiency versus mechanical perfectionThe role of balance, coordination, and cognitive load in progression decisionsObjective and subjective indicators: st...Mastering Your Training Goals: A Comprehensive Guide
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks discuss the essential factors to consider when setting fitness goals, particularly in the context of kettlebell training. They emphasize the importance of understanding one's lifestyle, movement competency, and the importance of strength and muscle mass. The conversation also touches on the significance of specialization in training, the concept of functional fitness, and the necessity of adapting goals over time to ensure continuous progress. Throughout the discussion, they provide insights into how kettlebells can serve as a versatile tool for achieving various fitness...
Returning to Kettlebells After Injury
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into the complexities of managing injuries and returning to training. They discuss the difference between pain and injury, the importance of mental outlook in recovery, and the role of proper rehabilitation. The conversation emphasizes the need for a gradual return to training, the significance of technique, and the necessity of listening to one's body. They share personal experiences and practical advice for navigating the challenges of injury management while maintaining a sustainable training regimen.
Chapters<...
5 Essential Questions For The Kettlebell Press
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into the critical questions surrounding kettlebell pressing. They emphasize the importance of understanding one's goals, assessing physical preparedness, choosing the right stance, selecting the appropriate clean and grip, and developing a theoretical understanding of the lift. The conversation is rich with insights aimed at helping listeners improve their kettlebell pressing technique and overall strength training approach.
Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084
New Year, Old You: Waiting To Start Is Why You Fail
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In this episode, Jeremiah and Roger discuss the common challenges people face when trying to make fitness changes, especially around the New Year. They emphasize the importance of taking action now rather than waiting for the 'perfect' time, the dangers of perfectionism, and the necessity of starting small. The conversation also covers the significance of establishing a routine, reframing failure as a learning opportunity, and the essential components of a successful fitness journey, including the non-negotiable triangle of adequate stimulus, recovery, and nutrition. Ultimately, they stress the power of consistency and the importance...
Unlock Your Kettlebell Skills: Active vs. Passive Techniques
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks delve into the nuances of active versus passive training techniques in kettlebell workouts. They explore how active engagement can enhance strength and control, while passive techniques can utilize gravity and momentum for efficiency. The discussion covers various kettlebell movements, the importance of joint stability, and effective cues for training. The hosts emphasize the need for balance between tension and relaxation to optimize performance and prevent injury.
Takeaways
Active training involves using muscle...
Build Power With Your Kettlebell
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon, Roger Parks, and Os Aponte delve into the intricacies of power training with kettlebells. They discuss the physics of power, the importance of understanding velocity versus acceleration, and how these concepts apply to various sports and everyday fitness. The conversation also touches on the significance of proper technique, the role of the nervous system, and the benefits of consistent practice. The hosts emphasize the need for a strong foundation before advancing to more complex training methods.
<...
Too Easy? Too Hard? How to Know If Your Workout Actually Worked
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Are you pushing too hard, or not hard enough? In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the theory of training intensity, revealing how to find the perfect "Goldilocks Zone" to build strength and skill with your kettlebells without destroying yourself.
Forget feeling "smashed" after every workout. We break down the critical concept of Minimum Effective Dose (MED) and give you the objective and subjective markers you need to ensure your training is effective, consistent, and sustainable for long-term results.
<...The Kettlebell Snatch: How to Actually Learn It
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks dive deep into the kettlebell snatch, clarifying common misconceptions and breaking down the technique into manageable components. They emphasize the importance of understanding the snatch as a unique movement, distinct from swings and cleans, and provide practical drills to master both the ascent and descent of the lift. The conversation also covers common pitfalls, key cues for effective snatching, and the significance of commitment in executing the movement safely and effectively.
Chapters
Double Bells: What Changes and Why It Matters
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Double kettlebells don’t just make training “harder” — they change the entire way your body produces force, maintains posture, and reveals the truth about your mechanics.
In this episode of Kettlebell Corner, Hosts/Coaches Jeremiah Waylon and Roger Parks break down why double bells matter, when to use them, and the hidden adaptations they create that single bells simply can’t touch.
Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084
Get Roger P...
The Clean: The Most Underrated Kettlebell Lift (And Why Yours Might Be Broken)
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In this episode, Jeremiah Waylon and Roger Parks delve into the often overlooked kettlebell clean, discussing its significance as a foundational lift that enhances strength and technique for other kettlebell exercises. They explore common errors, the importance of leg drive, and the mechanics of the clean, emphasizing the need for proper technique to avoid injury and maximize effectiveness. The conversation also touches on the clean's relationship with other lifts, misconceptions surrounding cues, and practical tips for improving performance.
Download the Bells kettlebell training app from the apple app store...
Becoming A Kettlebell Coach and What To Look For In Your Coach
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If you are looking to become a kettlebell coach or hire a kettlebell coach in this conversation, Roger Parks, Jeremiah Waylon, and special guest coach Os Aponte discuss the essential qualities and qualifications needed to become a successful kettlebell coach. They explore the importance of certifications, the balance between theory and practical experience, and the continuous journey of learning and problem-solving in coaching. The discussion emphasizes the value of community, open-mindedness, and the distinction between being a general strength coach and a specialized kettlebell coach. The hosts share personal experiences and insights, encouraging a...
How Long Does It Take? The Real Timeline of Adaptation
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the various aspects of kettlebell training, focusing on the timeframes for different adaptations such as motor learning, cardiovascular fitness, muscle growth, and the conditioning of tendons and ligaments. They emphasize the importance of technique, consistency, and the right mindset in achieving fitness goals while also discussing the common pitfalls that can lead to injuries. The conversation is rich with insights on how to approach kettlebell training effectively and safely, making it a valuable resource for both beginners...
The Truth About Kettlebell Weight Selection: How Heavy Should You Go?
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In this conversation, Jeremiah Waylon and Roger Parks delve into the often asked question of how heavy should my kettlebell be? They expose the myth of magic numbers, and the importance of technique and recovery. They discuss the 80% rule for strength training, the significance of understanding one's one rep max, and how to adapt training over time. The dialogue emphasizes the need for technical proficiency and the role of volume in building strength, while also addressing the differences between ballistic and grind lifts when it comes to weight selection.
5 First Principles Behind Every Kettlebell Lift
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into some first principles of kettlebell training. They discuss the importance of understanding the physics behind kettlebell movements, including force, mass, acceleration, and balance. The conversation emphasizes simplifying coaching techniques and applying principle based thinking to improve kettlebell skills such as the press, swing, clean, and snatch. The hosts also highlight the significance of center of mass and torque in effective lifting, providing practical applications for listeners to enhance their training.
Download the...
The Missing Link In Your Kettlebell Swing (It's Not What You Think)
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In this episode of Kettlebell Corner, the conversation introduces the 'Horny Thighs Drill' as a practical method to teach the swing effectively. The coaches delve into the intricacies of kettlebell swings focusing on the often-overlooked aspects of kinematics and kinetics. They discuss the importance of understanding the forces and timing involved in kettlebell swings, emphasizing the need for proper technique and drills to enhance performance. The conversation introduces the 'Horny Thighs Drill' as a practical method to teach the swing effectively. The hosts explore the ballistic nature of the swing and provide actionable...
Kettlebells vs. Core Work: Do You Really Need Extra Abs Training?
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into the intricacies of core training, discussing its importance, anatomy, and various training methods. They explore the concept of the core as the 'glue' of the body, the necessity of targeted core exercises, and the balance between stability and mobility in training. The conversation also touches on breathing techniques, the role of gravity in core exercises, and the significance of the spinal engine theory. Throughout the discussion, they share personal insights and favorite exercises, emphasizing that squats and deadlifts alone...
The 5 Exercises Kettlebell Lifters Are Not Doing but Should
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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks discuss the top 5 essential exercises to complement kettlebell training. They explore the importance of barbell deadlifts, mace training, pull-ups, push-ups, and zone two cardio, emphasizing how these movements can enhance overall strength and fitness. The conversation highlights the versatility of kettlebells while acknowledging the need for additional exercises to achieve a well-rounded training regimen.
Takeaways
Kettlebells are versatile but may leave gaps in training.
Barbell deadlifts provide essential overload...
Ladder Training: The Good, The Bad, and The Ugly
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In this episode, Jeremiah and Roger delve into the concept of Kettlebell training with ladders, exploring their benefits, techniques, and potential pitfalls. They discuss how ladders can be an effective training method for beginners, emphasizing the importance of technique and recovery. The conversation also covers the risks of pushing to failure, the significance of choosing the right weight, and managing volume to avoid fatigue. Practical applications of ladder training are highlighted, along with limitations for ballistic movements. The episode concludes with insights on avoiding stagnation and common pitfalls in ladder training, reinforcing the...
Why Your Stance Matters: From Squats to Snatches
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks delve into the critical role of stance in kettlebell training. They discuss how balance, stance width, and proper positioning of the body can significantly impact performance and force production during lifts. The conversation covers practical tips for finding the ideal stance, the importance of shin angles, and how to maximize force through effective leverage and torque. Understanding the principles of stance can lead to better training outcomes.
Takeaways
Balance is...
3 Ways To Use Timing To Improve Your Kettlebell Skills
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks delve into the critical aspect of timing in kettlebell training. They discuss the importance of understanding force and its relationship with timing, emphasizing that without time, force is meaningless. The conversation explores how body movement affects kettlebell skills, particularly focusing on what moves first during exercises like swings and presses. They also analyze the kettlebell's movement and the significance of pauses in ballistic movements, providing insights on how to improve kettlebell techniques through observation and practice.
Takeaways<...
Keep The Kettlebell Over Your Foot
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks discuss a fundamental principle of kettlebell training: keeping the kettlebell over your foot. They explore the physics behind this principle, including the line of gravity, balance, torque, and how these concepts apply to various kettlebell lifts. The conversation emphasizes the importance of maintaining proper form to enhance performance, reduce injury risk, and improve overall efficiency in kettlebell training. Practical applications and examples are provided to illustrate how this principle can be effectively implemented in workouts.
...
Snatch Grip Tips : Tired of Tearing Up Your Hands?
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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the mechanics of the kettlebell snatch. They discuss the importance of understanding force production and projection, emphasizing the role of leg drive and the distinction between static and dynamic pulls. The conversation covers common errors in technique, the significance of stance adjustments, and the mechanics of the off arm during the snatch. They also address the feeling of heaviness in the bell, the importance of leaning back, and introduce a thumbless snatch drill to enhance grip awareness. The...
