Consider this "snatch support" in more ways than one.

Learn the skill of kettlebell training while being mindful of your core system (and have fun doing it!).

  • Get Stronger from the Inside Out

    Women often put up with symptoms like leaking, pain, or prolapse. While these issues are common, they're not normal and the solution isn't to ignore them. Learn how to consider your pelvic floor and the rest of your deep core system while learning to master fundamental kettlebell movements. Not only will you learn to swing, snatch, clean, and more, but you'll also leave with a better understanding of your body and women's health in general.

  • Connect with a Community of Women Who Are Cheering You On

    Learning something new can be intimidating. I strive to break it down as much as possible so that each movement has a version that you can work on. Additionally, you join a community of women who are mastering new things, too! Your participation grants you access to a Facebook group that enables you to post your wins, get support if you need it, and receive tips from me, my colleagues, and your peers.

  • Learn a Sustainable Fitness Practice

    This isn't a "quick fix" course. This isn't a bunch of random "fat-burning" workouts. Instead, I'll coach you to think of movement as "practice" instead of obligation. When we focus on skill-acquisition, we stop dreading the time spent moving our bodies. And when we have strategies that support our long-term health and athleticism, we'll be more likely to enjoy the process for years to come.

Course curriculum

A sample of what you'll find inside:

  • 1
    Welcome!
  • 2
    Module 1: Kettlebell Basics
  • 3
    Module 2: Anatomy Essentials and Strategy
  • 4
    Module 3: Strategy Adjustments: Breathing
  • 5
    Module 4:Strategy Adjustments: Positioning
  • 6
    Module 5: Strategy Adjustments: Tension and Load
  • 7
    Module 6: Strategy Adjustments: Manipulating Movement
  • 8
    Module 7: Strategy Recap
  • 9
    Module 8: Meeting the Prerequisites
  • 10
    Module 9: Maintain a Team
  • 11
    Module 10: Connecting with Your Pelvic Floor and Abdominal Wall
  • 12
    Module 11: Perinatal Considerations
  • 13
    Module 12: How to Navigate Practice
  • 14
    Module 13: Working Towards the Kettlebell Swing
  • 15
    Module 14: Working Towards the Turkish Get-Up
  • 16
    Module 15: Working Towards the Single Arm Swing
  • 17
    Module 16: Two-Hand Clean (Deadlift to Catch)
  • 18
    Module 17: Working Towards the Goblet Squat
  • 19
    Module 18: Working Towards the Single Arm Clean
  • 20
    Module 19: Working Towards the Press
  • 21
    Module 20: Working Towards the Snatch
  • 22
    Module 21: Working Towards the Windmill
  • 23
    Module 21: Mobility
  • 24
    Module 22: Bonus!
  • 25
    Module 23: CONGRATS!
  • 26
    References and Resources
  • READ THIS BEFORE CONTINUING Facebook Group! Introduction T-SHIRT DISCOUNT CODE Need a Kettlebell or Two?
  • Kettlebellementary: Basics of Working With Kettlebells How To Care For Your Hands
  • Anatomy & Physiology Essentials Strategy Overview
  • Strategy: Breathing Let's Talk (more!) About Breath, Baby Strategy Adjustment: Blow Before You Go (BBYG) Strategy Adjustment: Exhale Throughout the ROM What Are Your Breathing Tendencies? Breath Holding with PF Lift Mouth Positioning During Breathing Breathing Awareness/Practice
  • Strategy: Positioning Alignment
  • Strategy: Tension Strategy Adjustment: "Tension to Task" Strategy Adjustment: Tension Tendencies Strategy Adjustment: "Spread the Load"
  • Strategy: Manipulating Movement
  • Strategy Recap
  • How To Consider Prerequisites
  • Maintain a Team
  • Diastasis Recti: What is it? Assessing Yourself for DR How Do You Know if You're Doing an Appropriate Pelvic Floor Contraction? How Do You Know if You're Bearing Down on Your Pelvic Floor? How Do You Know That Your Core is Ready for a Movement? Discussing the Cue "Pull Belly Button to Spine" Assessing Abdominal Wall in Quadruped/Plank Exploring "Core" with Strategy: Entry-Level Suggestions Core Recap
  • Pregnancy and Early Postpartum Considerations Kettlebell Swing/Heavy Ballistics in Late(r) Pregnancy? Considering Overhead Positioning During Pregnancy/for Someone with DR Considering the Clean During Late Pregnancy Swing to Two Hand Clean/"Get Around the Belly" Catch How Early is Too Early? Perinatal "Cheat Sheet" / Reminders
  • How to Navigate Practice
  • PRINTABLE PRACTICE TRACKER: Kettlebell Swing Step 1: Plank Reminder: Assessing Abdominal Wall in Quadruped/Plank Step 2: Isometric Bridge Step 3: Bridges Step 4: Kneeling Hinge Step 5: Dowel Hinge Step 6: Counterbalance/Front-Facing Dowel Hinge Step 7: Front-Loaded Hinge Step 8: Kettlebell Deadlift Step 9: Drag to Deadlift Reminder: Ballistics Set-Up Staying "Fast and Loose" During Training Step 10: Dead Hike Step 11: Pendulum Swing Step 12: World's Slowest Dead Stop Swing Step 13: Dead Stop Swings Step 14: Pop and Stop Step 15: Kettlebell Swing Russian vs. American Style Swings "Recovery" GRADUATION WORKOUT: Kettlebell Swing DOWNLOAD TO REFERENCE: Kettlebell Swing Pointers
  • PRINTABLE PRACTICE TRACKER: Turkish Get-Up Beginning Get-Up Variation #1 Beginning Get-Up Variation #2: No-Hands Get-Up Beginning Get-Up Variation #3: Side-Lying Get-Up Shoulder Flexion: A Prerequisite of Loaded Overhead Movements Strive for "Stacked" TGU Step 1: The Set-Up TGU Step 2: The Roll TGU Step 3: Press to Hand TGU Step 4: Bridge & Sweep Low(er) Sweep Option TGU Step 5: Hinge TGU Step 6: Windshield Wipe Windshield Wipe (Different Angle) TGU Step 7: Stand Up Before the Get-Up with Load: Arm Bar How to Safely Bail Out of a TGU Turkish Get-Up TGU (Alternate) Leg Stepping Over TGU (Alternate) Leg Stepping Over - Full Core Considerations of the TGU GRADUATION WORKOUT: Turkish Get-Up DOWNLOAD TO REFERENCE: Turkish Get-Up Pointers
  • PRINTABLE PRACTICE TRACKER: Single ArmKettlebell Swing Step 1: Single Arm Isometric Hold at Bottom Step 2: Single Arm Isometric Hold at Top Step 3: Single Arm Deadlift Step 4: Single Arm Drag to Deadlift Step 5: Single Arm Dead Hike Step 6: Single Arm Dead Stop Step 7: Single Arm Swing GRADUATION WORKOUT: Single Arm Swing DOWNLOAD TO REFERENCE: Single Arm Swing Pointers
  • PRINTABLE PRACTICE TRACKER: Two-Hand Clean Two Hand Clean (Deadlift to Catch) Swing to Two Hand Clean/"Get Around the Belly" Catch Clean Landings DOWNLOAD FOR REFERENCE: Two Hand Clean Pointers
  • PRINTABLE PRACTICE TRACKER: Goblet Squat Step 1: Loaded Quadruped Rock "Owning" the Bottom Position of a Squat Figuring Out Your Squat Step 2-4: Box Squat (Eccentric Focus, Concentric Focus) and Air Squats Step 5: Goblet Holds Step 6: Goblet Squats (More) Core Considerations of the Squat GRADUATION WORKOUT: Goblet Squats DOWNLOAD TO REFERENCE: Goblet Squat Pointers
  • PRINTABLE PRACTICE TRACKER: Clean Step 1: Cheat Clean Step 2: Dead Clean Two Things to Look for in the Descent Core Considerations of the Clean (and Snatch) Rotation in the Clean Step 3: Double Cleans (Optional) Zipper Drill Refresh: Clean Landings (More) Clean Pointers Step 4: Clean GRADUATION WORKOUT: S.A. Clean DOWNLOAD TO REFERENCE: Clean Pointers
  • PRINTABLE PRACTICE TRACKER: Press Strive for "Stacked" Step 1: Greasing the Groove Step 2: Press Step 2a: Isometric Overhead Holds Core Considerations for the Press GRADUATION WORKOUT: Press DOWNLOAD TO REFERENCE: Press Pointers
  • PRINTABLE PRACTICE TRACKER: Snatch Strive for "Stacked" Step 1: Top Down Snatch Step 2: High Pulls Snatch It! Step 3: Isometric Overhead Holds (Focusing on end position of snatch) Step 4: Isometric Hold to Top Down Snatch Drill A Note on Pacing/Breathing for the Snatch Step 5: Snatch Punch-Through (Optional) (More!) Core Considerations of the Snatch (and Clean) Step 6: The Snatch GRADUATION WORKOUT: Snatch DOWNLOAD TO REFERENCE: Snatch Pointers
  • PRINTABLE PRACTICE TRACKER: Windmill Refresh: Strive for "Stacked" Step 1: Kneeling Windmill Step 2: Unloaded Windmill Step 3: Bottom-Loaded Windmill Step 4: Windmill Core Considerations for the Windmill GRADUATION WORKOUT: Windmill DOWNLOAD TO REFERENCE: Windmill Pointers
  • How to Approach Mobility Lower Body: Hip: 90/90 PAILs & RAILs + Flow Lower/Upper Body: Hip/Thoracic Spine/Shoulders: Seated Squat PAILs/RAILs with Reciprocal Arm Reach Lower Body: Ankle PAILs/RAILs Lower Body: Hip Flexor PAILs/RAILs Lower Body: Hamstring PAILs/RAILs Lower Body: Hip CARs Lower Body: Leg Through the Stick Upper Body: Shoulder: GH CARs Upper Body: Scapular CARs Upper Body: T-spine: Open Book Upper Body: Shoulder/Scapula: Prone Swimmer Upper Body: Wrist Rock Upper Body: Shoulder: Isometric Stick Holds Upper Body: T-Spine Rotation Upper Body: Shoulder: GH PAILs/RAILs Full-Body Mobility Sequence 1: HS1 Full-Body Mobility Sequence 2: HS2 Full Body: Inch Worm Walk Full Body (Lower Body Dominant): Down Dog to Active Pigeon Full Body (Lower Body Dominant): Down Dog to Kneeling Hinge Full Body: Morning Routine Full Body: Spinal Segmentation Recovery
  • Interview with Antony Lo, Physio Detective Interview with Suzanne Ko of SKoFit Interview with Sarah Smith Part 1: Interview with Annemarie Everett, PT, DPT, WCS Part 3: Interview with Annemarie Everett, PT, DPT, WCS
  • Congratulations!
  • References Resources

Dial in strategies to manage *ALL* movements while learning to swing, get-up, clean, squat, press, and windmill at a pace that works for you!