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Welcome to the FaB FiVe Kettlebell Course
You will get stronger, explosive and more mobile!
You will also notice some impressive side effects like:
- Increased muscle mass
- Improved fat burning
- Greater athleticism
- Crazy cardiovascular improvements
FaB FiVe is the Ultimate Goal
I believe these five movements are the keys to building better humans.
- Swings
- The Short Cycle (Clean & Press)
- Snatch
- Squat
- Turkish Get Up
The Contents
New content being added daily until my FULL launch! Learn swings, cleans, snatches, programming and more!
Intro to FaB FiVe
Welcome to the FaB FiVe Kettlebell Course.
You will get stronger, explosive and more mobile!
You will also notice some impressive side effects like:
- Increased muscle mass
- Improved fat burning
- Greater athleticism
- Crazy cardiovascular improvements
This course is all about learning what I consider the five foundational movements of hardstyle kettlebell training.
In actuality, there are far more than 5 exercises in my program, but learning the FaB FiVe is the ultimate goal.
- Swings
- The Short Cycle (Clean & Press)
- Snatch
- Squat
- Turkish Get Up
I believe these five movements are the keys to building better humans.
Kettlebell Safety
There are a few safety measures and nuances you should pay attention too when working with kettlebells.
- ALWAYS have medical clearance to begin a new training program.
- Make sure your surrounding area is clear, flat and slip resistant.
- Footwear: Barefoot of flat hard soled shoes. Absolutely NO Running sneakers and other squishy shoes!
- Live to swing another day! If you are fatiguing put the bell down. If you feel it starting to slip out of your hand, stop, do not try for “one more rep”. Do not save a bell! The bells will not be hurt if it goes flying, but you or someone else could be.
- Build up gradually using common sense!
Training Philosophy
Train full body fingertips to toes. Train like an athlete!
Warm Up Routines
I prefer dynamic warm-ups prior to working out. Mine use continuous movement to transition from a resting heart rate and body temperature to a working heart rate.
Eventually elevating an athlete’s core temperature causing them to break a sweat.
The warm up should also progress from low to higher levels of complexity. By developing flexibility and coordination the dynamic warm up will improve elasticity of muscles, tendons, ligaments and range of motion around your joints.
- Video Warm Up Bombproof Back
- Video Warm Up Animal
- Video Warm Up Yogi
- Video Animal Additions.mov
- Video 10 to 1 KB Warm Up.mov
- FaB FiVe Warm Up Routines.pdf
- KB 10...1 Warm Up.pdf
Progams
Included is a four week Base Building Foundation program using only a single kettlebell and a Five Week Program to earn your FaB FiVe Completion.
Included is a four week Base Building Foundation program using only a single kettlebell and a Five Week Program to earn your FaB FiVe Completion.
The Five Week FaB FiVe Program starts with single kettlebell use and transitions into double kettlebell basics.
BUT, if you do not have a the ability to do double bells, the program can still be completed with a single kettlebell.
If you need some kettlebells, go HERE to purchase.
Use Code: COACHCAMBIO for an extra 15% OFF and FREE Shipping
- Fab 5 Base Builder.pdf
- FaB FiVe Kettlebell Program.pdf
HINGE Movements
The hinge, or more accurately the hip hinge, is the foundational movement pattern of all kettlebell ballistics (swings, cleans, snatches, etc.). It is a hinge, NOT a squat.
To initiate the hinge, actively pull your hips back to load your glutes and hamstrings. Fold at the hip crease and put the majority of the weight on your heels.
This removes the stress placed on the lumbar spine and gives you a safer, stronger and more powerful hip drive.
Here is how to hip hinge from the ground up:
- Stand with your feet about hip width
- Think “long spine” throughout the movement regardless of what position you’re in
- If needed, put your fingers in your hip crease as a guide on where you’ll be breaking
- Shoulders “packed”, meaning lats are on, when holding a kettlebell, barbell, etc.
- Keep a neutral neck position (don’t look up/down/sideways)
- Imagine a rope tied to your tail bone and it pulling your hips back and down behind you (think 45 degree angle). This will allow you to effectively stretch your hamstrings, keep a slight knee bend, and avoid taking your upper body below parallel.
- Pull your hips back to the end range and stay there. Focus on pulling your shoulders back and keeping your trunk engaged.
- Your hips will be back below the height of your shoulders and above the height of your knees.
- Now Stand up by driving your hips forward by pushing through the floor with your heels. No forward knee movement.
- When you reach your vertical finish of the movement, think tall posture with with a posterior pelvic tilt (think like your bringing your tailbone up to your sternum). Hence my cue: “Squeeze your glutes, quads and abs.” This activates your trunk effectively and will help deliver that “pop” you see at the top of swings as well as keep your spine safe.
- Have a biomechanical breathing match
Watch the follow videos (in sequence) to see this in action and learn:
- Hinge vs Squat
- Deadlift
- Single Leg Deadlift
- Kettlebell Swing (2-Handed)
- Kettlebell Swing (1-Handed)
- Clean (Dead stop)
- Clean (Ballistic)
- Half Snatch
- Snatch
- Double Kettlebells (swing, clean, snatch)
Professor Stuart McGill, the #1 spine biomechanist in the world, concluded that while lower back strength surprisingly does not appear to reduce the odds of back problems, muscular endurance does.
Enter the kettlebell swing and snatch…
- Video Hip Hinge Series
- Video Hinge vs Squat
- Video Deadlift
- Video Single Leg Deadlift.mov
- Video Two Hand Swing
- Video Single Arm Swing
- Video Cheat Clean and Dead Clean
- Video Ballistic Cleans
- Video Hardstyle Snatch
- Video Triple Threat
Turkish Get Up
Loaded Yoga that injury proofs you as well as builds ridiculous strength.
Gray Cook, physical therapist to Navy SEALs and NFL teams, has said:
“The Turkish Get-Up is the perfect example of training primitive movement patterns—from rolling over, to kneeling, to standing and reaching. If I were limited to choosing only one exercise to do, it’d be the Turkish Get-Up.”
- Video Turkish Get Up Intro
- Video TGU Water Bottle
- Video Turkish Get Up
Squat
From push up to double bell press!
Push Series Includes:
- Push Up
- 5-Count Push Up
- Push Ups on Bells
- Single Bell Press (2 Handed single bell too)
- Double Bell Press
- Push Press
- Even an EQ Push Up
- Video Push Series Push Up
- Video 5-Count Push Up.mov
- Video Push Ups On Bells.mov
- Video Equalizer Push Up.mov
- Video Single Bell Two Hand Press.mov
- Video Single Bell Press
- Video Double Kb Press
- Video Push Press.mov
Push Series
The squat is a fundamental movement pattern that is incredible for mobility and fantastic for building muscle mass and strength.
To squat optimally:
- Assume a stance right around hip width with feet slightly turned out
- Think “long spine” throughout the movement regardless of what position you’re in
- Pull yourself straight down with your hip flexors as if sitting on a curb as your knees push out.
- Brace with your breathe and stand up tall
- Be sure to squeeze your glutes, quads and abs at the top with tall posture
We will focus on the Goblet Squat and Front Squat.
Besides squatting, because you should, done as I describe, these squats will light up your abs like a Christmas tree!
- Video Goblet Squat
- Video Swing to Goblet
- Video Front Squat
- Video Double Bell Front Squat
Pull Series
This is defined as pulling either a Kettlebell toward your body, like a row, or pulling yourself towards a fixed point, like a pull up.
Kettlebell Pulls include:
- Single Arm Row (Lawnmower Style)
- Gorilla Row
- Bent Over Row
Bodyweight Pulls include:
- Pull Ups
- Chin Ups
- EQ Inverted Row
- Video Inverted Rows Using EQualizers.mov
- Video Bent Over Rows.mov
- Video Gorilla Rows.mov
- Video Gorilla Row Single Bell.mov
- Video Suitcase Pull.mov
- Video Lawnmower Pull.mov
All Other Movements
This it the exercise library for the movements that are part of the programming but do not fit neatly into a single category.
Lunge Matrix, Thrusters, Short Cycle, etc.
- Video Lunge Matrix Loaded.mov
- Video Lunge Matrix Bodyweight.mov
- Video Thruster Single Bell.mov
- Video Thruster Double Bell.mov
- Video Short Cycle and Cluster.mov
FaB FiVe Kettlebell Complex
My ultimate test of the Hardstyle basics.
- Swings
- Snatches
- Cleans
- Press
- Squat
It tests your skills, your strength, your power and your general conditioning.
There is a single bell version and a double bell version!
Can you complete 5 rounds of the FaB FiVe??
- Video Fab Five Double Bell Complex.mov
- Video Fab Five Single Bell Complex.mov
BONUS Material
- Video 10 Minute KB Swing EMOM Bonus Follow Along
- Video Foam Roller Routine.mov
- Video Fab 5 Double Bell Follow Along.mov
- Video EMOM Explanation and Example.mov
Get it all for $97
My name is Todd, aka the RED Gorilla, and I’m an Elite StrongFirst Team Leader, Master Instructor for Spartan and a Fitness Expert for Lebert Fitness.
I’ve been training with and teaching kettlebells for over a decade now and can’t wait to share this program with you!
Get stronger, leaner and more athletic!
© 2021 Coach Cambio. All Rights Reserved.