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. 

I believe these five movements are the keys to building better humans.  

Train full body fingertips to toes. Train like an athlete!

Check out what people are saying about the FaB FiVe course and Todd himself!

There are a few safety measures and nuances you should pay attention too when working with kettlebells.

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.  

I also recommend some soft tissue work as needed.  Like foam rolling, LAX balls, etc.

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.

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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:

Watch the follow videos (in sequence) to see this in action and learn:

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...

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."

The squat is a fundamental movement pattern that is incredible for mobility and fantastic for building muscle mass and strength.

To squat optimally:

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! 

From push up to double bell press!  

Push Series Includes:

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:

Bodyweight Pulls include:

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.

My ultimate test of the Hardstyle basics.  

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??

Once you complete your workout, I highly recommend you stretch to cool down. 

It resets muscle length and allow for faster recovery.  Also, research (and my own experience) shows you will be less sore afterwards.

You can also add in some foam rolling (do before or after)