StretchLearn Course

Build Real Strength with a Single Bell

Master five foundational lifts and design your first kettlebell program — no gym required.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

This course teaches the five foundational kettlebell movements — the swing, clean, press, Turkish get-up, and snatch — from the ground up. You will learn the biomechanics behind each lift, common faults and how to fix them, how to select appropriate loads, and how to structure simple beginner programs that produce measurable strength and conditioning gains.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Execute the hip-hinge pattern safely and apply it to the kettlebell swing with proper power production

Perform the kettlebell clean and press with correct rack position, shoulder packing, and overhead alignment

Complete a full Turkish get-up sequence on both sides with controlled tempo and stable lockout

Progress from swing to single-arm snatch using the high-pull bridge and safe hand-insertion technique

Select appropriate kettlebell weight using relative-strength benchmarks and rate-of-perceived-exertion guidelines

Design a 3-day-per-week beginner program using EMOM, ladder, and density-block formats

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: The Hip Hinge and the Two-Hand Swing

Establish the hip-hinge motor pattern — the mechanical foundation of every power-based kettlebell lift — and apply it to the two-hand swing.

3 lessons

Why the Hip Hinge MattersContent · 45 min

Preview Enabled

Teaching the Two-Hand Swing Step by StepContent · 45 min

LMS Access

Swing Programming and Load SelectionContent · 45 min

LMS Access

Module 2

Module 2: The Kettlebell Clean and Press

Learn to clean the bell to the rack position and press it overhead safely, understanding shoulder packing and the strict-to-push-press progression.

3 lessons

The Clean — From Swing to RackContent · 45 min

LMS Access

The Strict Overhead PressContent · 45 min

LMS Access

Clean-and-Press Programming and the Push PressContent · 45 min

LMS Access

Module 3

Module 3: The Turkish Get-Up

Learn the Turkish get-up — the most complex and rehabilitative of the foundational five — broken into six distinct positions with a teaching progression.

3 lessons

TGU Positions 1–3: From Floor to Half-KneelContent · 45 min

LMS Access

TGU Positions 4–6: Half-Kneel to Stand and Back DownContent · 45 min

LMS Access

Integrating the TGU Into Your ProgramContent · 45 min

LMS Access

Module 4

Module 4: The Snatch and Putting It All Together

Progress from the swing to the kettlebell snatch using the high-pull bridge, design a complete beginner program, and set up long-term progression milestones.

3 lessons

The High Pull and the SnatchContent · 45 min

LMS Access

The SSST and Snatch ProgrammingContent · 45 min

LMS Access

Building Your Complete Beginner ProgramContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

kettlebellswingTurkish get-upsnatchclean and pressbeginner strengthhip hingeprogramming