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the kb come-up

The ‘KB Come-up’ is our school of strength's flagship ‘crash course’ in the fundamentals of Hard-style Kettlebell training. This comprehensive foundational course was designed to most effectively acclimate each student to the concepts, methods and safe training practices required to establish the movement competency and confidence that will ensure your successful progression through not only this program but any realm of fitness in which you may endeavour to pursue. This is your rite of passage from amateur to elite level performance!


We are pleased to offer the ‘KB Come-Up’ in-person and are also working on providing students with an alternative digital course, so check back soon or sign up for our newsletter here.

kb come-up syllabus

Skill Development

  • Hard style Plank

  • Halo

  • Sumo Deadlift

  • 2-hand Clean

  • Cheat Clean

  • One-arm Clean

  • 2-hand Swing

  • One-arm Swing

  • Hand-2-hand Swing

  • Goblet Squat

  • Prying Squat

  • Military Press

  • Clean & Press

  • Push-Up, Incline push-up

  • Row

  • Lunge

  • Crawl

  • Controlled Articular Rotations (C.A.Rs.)


  • Diaphragmatic breathing, Bio-mechanical match breathing, Power breathing

  • Tension techniques - Irradiation, Feed-forward, Dominata

  • Programming variables - Ladders, Chains, Complexes

Strength Standards

  • Hard style Plank x20 seconds

  • Sumo Deadlift x5

  • 2-hand Clean x5

  • Clean & Press x5,5

  • Hard style 2-hand Swing x10

  • Goblet Squat x5

  • Push-up

W x5, M x10   *or appropriate variation

Performance Standard

  • Swing Test

Hard style 2-hand Swing x10 OTM x10 minutes

In person

Nothing to book right now. Check back soon.
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