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AOK: Freestyle Juggling
Welcome to The Art of Kettlebell: Freestyle Juggling A Course building on my previous "Juggling Foundations" that focuses on evolving your skills, combinations and creativity
‌AOK: Freestyle Juggling

AOK: Freestyle Juggling

72 On-Demand Videos

AOK: Freestyle Juggling

On-Demand
Welcome
Introduction - Welcome
On-Demand
Welcome to The Art of Kettlebell Freestyle Juggling!
Course Values
Introduction - Course Values
On-Demand
Keep these Values in mind as you go through this course and you'll not only learn more efficiently and faster, but enjoy the journey so much more despite the inevitable challenges that you'll come up against. 1.) Somatic Approach to Learning 2.) Fluidity 3.) Autotelic Approach to Learning 4.) Creativity
Course Outline and Notes
Introduction - Course Outline and Notes
On-Demand
Let's talk about how this Course to set up and structured so you know how to approach the material and learn at the right pace.
What Bell to Use
Introduction - What Bell to Use
On-Demand
In this video we'll chat about what kind of kettlebell to use including the type of bell, weight, some bells I personally recommend, and ideas for what weight to build towards.
Flow State Primer
Mental Preparation - Flow State Primer
On-Demand
Drop into the body and your senses to deepen your focus and presence in this guided flow primer. * Note on this meditation... when your doing this on your own you can shorten the process to 2-3 minutes. In this Version I guide you through we spend a little longer on each segment but know that you can adjust it on your own time.
Full Body Mobility
Physical Priming - Full Body Mobility
On-Demand
Let's mobilize the body and prime your joints + movement for the tutorials and flows ahead.
Warm Up Flow
Physical Priming - Warm Up Flow
On-Demand
Flow: 1.) Simple - Swing Clean (or snatch) - 2.) Lateral Swing - Side Reverse - Lateral Swing Clean (or L-Snatch) - 3.) F8 to Mug Flip (same hand) - Tactical Swing Clean (or Tactical Snatch) - Repeat from other side
Chapter 1 Introduction
Introduction - Chapter 1 Introduction
On-Demand
Welcome to Chapter 1 where we're deep diving all things Tap Flips. Let's get started
The Pendulum Swing
Prerequisite Tutorials - The Pendulum Swing
On-Demand
Let's learn one of the most important skills in juggling. Mastering this movement will help tremendously with all skills to come (especially this chapter)
The Simple Flip
Prerequisite Tutorials - The Simple Flip
On-Demand
The Reverse Flip
Prerequisite Tutorials - The Reverse Flip
On-Demand
The Mug Flip
Prerequisite Tutorials - The Mug Flip
On-Demand
The Mug Flip is released in a vertical handle position at float point. Our thumb is in the middle of the handle and rotates it to the outside of the body.
Cross Body Simple Switch
Prerequisite Tutorials - Cross Body Simple Switch
On-Demand
Also called our Lateral Simple Switch, here we're learning how to release our simple flip across the body but now catching with the opposite hand
The Tap Flip
Tap Flips - The Tap Flip
On-Demand
Introducing the Tap Flip. Also could be called a redirect flip as we go from a Simple Rotation into a Reverse.
Tap Flip Integrative Flow
Tap Flips - Tap Flip Integrative Flow
On-Demand
Let's look at how we can combine our newly acquired Tap Flip with some other simple movements to get acquainted with some transitions Flow: - Tap Flip - Figure 8 OR Between the Leg Simple - Mug Flip - Repeat
Lateral Tap Flip
Tap Flips - Lateral Tap Flip
On-Demand
Introducing the Tap Flip now moving Laterally across the body.
Lateral Tap Flip Integrative Flow
Tap Flips - Lateral Tap Flip Integrative Flow
On-Demand
Let's look at how we can combine our newly acquired Lateral Tap Flip with some other simple movements Flow: - Lateral Tap Flip - Lateral Simple Switch - Lateral Simple Switch - Repeat
Flow 1.1
Chapter 1 Flows - Flow 1.1
On-Demand
Let's jump into our first Chapter Flow. Not only integrating isolated skills into other movements but building our creativity and flow repertoire by adding in all movements learnt to this point Flow: - Tap Flip - Figure 8 OR Between the Leg Simple - Mug Flip on 90 - Lateral Tap Flip - Simple on 90 - Repeat
Chapter 1 Flows - Flow 1.2 (Coming Soon)
Chapter 1 Flows - Flow 1.3 (Coming Soon)
Chapter 1 Review
Closing Out Chapter 1 - Chapter 1 Review
On-Demand
Let's look at some key points learnt throughout this Chapter and wrap up our tap flips!
Feedback (2 Questions)
Please answer the following questions to mark this chapter as complete. Your coach will be able to see your answers after submitting.
Chapter 2 Introduction
Introduction - Chapter 2 Introduction
On-Demand
Welcome to Chapter 2!
The Oblique Flip
Prerequisite Tutorials - The Oblique Flip
On-Demand
The Oblique flip is released in a vertical handle position at float point and using the thumb on the corner of the handle, pushed downwards
The Helicopter Flip
Prerequisite Tutorials - The Helicopter Flip
On-Demand
Keeping the handle horizontal and parallel to the ground at Float Point, the Heli Flip includes a handle rotation to the side of the body using the thumb.
Between The Leg Simple (BTL)
Prerequisite Tutorials - Between The Leg Simple (BTL)
On-Demand
An awesome movement. We are integrating the Simple flip by releasing the bell between our legs, catching with the opposite hand, and then coming forwards along the outside of the leg. A great pre-requisite for the wolf flip!
Under The Leg Simple (to Opposite Arm)
Prerequisite Tutorials - Under The Leg Simple (to Opposite Arm)
On-Demand
Let's learn how to release the bell under our leg utilizing our Simple flip and catching with the opposite hand.
Under The Leg Simple (to Same Hand)
Prerequisite Tutorials - Under The Leg Simple (to Same Hand)
On-Demand
Let's learn how to release the bell under our leg utilizing our Simple flip and catch with the same hand
Cross-Body Simple
Prerequisite Tutorials - Cross-Body Simple
On-Demand
Integrating our Simple flip going across the body. Utilizing our
Side-Body Reverse
Prerequisite Tutorials - Side-Body Reverse
On-Demand
Integrating the Reverse flip with going towards the side of the body utilizing our lateral swing or our inside cast
Lateral Oblique Mill Transition
Prerequisite Tutorials - Lateral Oblique Mill Transition
On-Demand
Under The Leg Tap Flip
Under The Leg Releases - Under The Leg Tap Flip
On-Demand
Integrating our Tap Flip with an Under the Leg Release.
UTL Tap Flip Integrative Flow
Under The Leg Releases - UTL Tap Flip Integrative Flow
On-Demand
Using our UTL Tap Flip in a Flow! Flow: - Under the Leg Tap Flip - Lateral Simple Switch - Lateral Simple Switch - Repeat
Under The Leg Oblique Mill Transition
Under The Leg Releases - Under The Leg Oblique Mill Transition
On-Demand
UTL Oblique Mill Transition Integrative Flow
Under The Leg Releases - UTL Oblique Mill Transition Integrative Flow
On-Demand
Integrating our Under the Leg Oblique Mill Transition with a cyclical flow to practice the skill on both sides! Let me know how this one goes Flow: - Under the Leg Oblique Mill Transition - Reverse Flip - Lateral Simple Switch - Lateral Simple Switch - Repeat
BTL Simple to Heli Rainbow Mill
Heli Rainbow Mill from BTL - BTL Simple to Heli Rainbow Mill
On-Demand
Following our BTL Simple we'll look at going into what would "Classically" be called a Heli Rainbow Mill. This is a great way to switch planes when juggling transitioning from a sagittal plane skill (forwards and back...) to a Frontal (or Lateral) plane skill.
BTL Simple to Heli Rainbow Mill Integrative Flow
Heli Rainbow Mill from BTL - BTL Simple to Heli Rainbow Mill Integrative Flow
On-Demand
Integrating the Heli Rainbow Mill into some other skills. Flow: - Tap Flip - Between the Leg Simple - Heli Rainbow Mill - Oblique Mill Transition - Repeat from Rack
Chapter 2 Flows - Flow 2.1 (Coming Soon)
Chapter 2 Flows - Flow 2.2 (Coming Soon)
Chapter 2 Flows - Flow 2.3 (Coming Soon)
Closing Chapter 2
Closing - Closing Chapter 2
On-Demand
Let's review some notes from the last Chapter. Congrats on making it through!
Feedback (2 Questions)
Please answer the following questions to mark this chapter as complete. Your coach will be able to see your answers after submitting.
Chapter 3 Introduction
Introduction - Chapter 3 Introduction
On-Demand
Welcome to Chapter 3! We're diving into all things behind the back related (BTB). We'll take a quick look at some of my favourite warm up/mobility exercises in this Intro video as well! Let's jump in
Behind The Back Simple (to Opposite Hand)
Prerequisite Skill Tutorials - Behind The Back Simple (to Opposite Hand)
On-Demand
Releasing Behind the Back and catching with the opposite hand using our Simple flip
Behind The Back Simple (to Same Hand In Front)
Prerequisite Skill Tutorials - Behind The Back Simple (to Same Hand In Front)
On-Demand
Releasing Behind the Back and catching with the same hand in front of the body using our Simple flip
Behind The Back Simple (to Same Hand Behind)
Prerequisite Skill Tutorials - Behind The Back Simple (to Same Hand Behind)
On-Demand
Releasing Behind the Back and catching with the same hand behind the back using our Simple flip.
Behind the Back to Rack
Behind the Back Releases - Behind the Back to Rack
On-Demand
Integrating Our Behind the Back release with our Rack Catch. Jump ahead to Chapter 4 for some Rack Catching prerequisite videos if you need a refresher before jumping into this tutorial!
Behind the Back Releases - BTB to Rack Integrative Flow (Coming Soon)
Currently re-filming and editing because I forgot to plug in the mic (:
Behind the Back to Tap Flip
Behind the Back Releases - Behind the Back to Tap Flip
On-Demand
Combining our Behind the Back release with our Lateral Tap Flip. Here we go!
BTB to Tap Integrative Flow
Behind the Back Releases - BTB to Tap Integrative Flow
On-Demand
Integrating our BTB Tap Flip with familiar skills. Flow: - Behind the Back to Tap Flip - Oblique Mill Transition - Reverse Flip - Lateral Simple Switch - Repeat
Behind the Back Catches - Simple to BTB Catch (Coming Soon!)
Editing...
Simple to BTB Catch Integrative Flow
Behind the Back Catches - Simple to BTB Catch Integrative Flow
On-Demand
Integrating our Simple Flip with a Catch Behind the Back Flow: - Lateral Rack Release - Simple to BTB Catch - Reverse Flip - Lateral Simple Switch - Lateral Tactical Clean - Repeat
Reverse to BTB Catch
Behind the Back Catches - Reverse to BTB Catch
On-Demand
Adding to our BTB Catch repertoire with the Reverse Flip
Reverse to BTB Catch Integrative Flow
Behind the Back Catches - Reverse to BTB Catch Integrative Flow
On-Demand
Integrating our Reverse Flip to BTB Catch into another Flow Flow: - Under the Leg oblique Mill Transition - Reverse Flip to BTB catch - Reverse Flip - Lateral Tactical Clean - Repeat from Rack
Heli to BTB Catch
Behind the Back Catches - Heli to BTB Catch
On-Demand
Heli to BTB Catch Integrative Flow
Behind the Back Catches - Heli to BTB Catch Integrative Flow
On-Demand
Here's a fun little one! Flow: - Heli Flip to BTB Catch - Reverse Flip - BTB to Rack Catch - Repeat from Rack
Heli to BTB Catch Variations
Behind the Back Catches - Heli to BTB Catch Variations
On-Demand
Heli to BTB Catch Variations Integrative Flow
Behind the Back Catches - Heli to BTB Catch Variations Integrative Flow
On-Demand
Test your Heli Skills with this Tricky Flow. Let's Go. Let me know if you any any additional support or set of eyes on your technique! Flow: - Tap Flip - BTL Simple - Heli to BTB Catch - Heli Rainbow Mill - Oblique Mill Transition - Repeat
UTL Simple to BTB catch
Behind the Back Catches - UTL Simple to BTB catch
On-Demand
Under the Leg. Simple Flip. BTB Catch... Sounds complicated but often my students find this one easier than the Simple BTB Catch!
UTL Simple to BTB Catch Integrative Flow
Behind the Back Catches - UTL Simple to BTB Catch Integrative Flow
On-Demand
Testing your ability to navigate the back lateral plane like a freestyle pro. Flow: - Under the Leg Simple to BTB Catch - Reverse Flip to BTB Catch - Repeat from Rack
Chapter 3 Flows - Flow 3.1 (Coming Soon!)
Chapter 3 Flows - Flow 3.2 (Coming Soon!)
Chapter 3 Flows - Flow 3.3 (Coming Soon!)
Closing Out Chapter 3
Closing - Closing Out Chapter 3
On-Demand
Let's take stalk on everything we've learnt and get ready for Chapter 4!
Feedback (2 Questions)
Please answer the following questions to mark this chapter as complete. Your coach will be able to see your answers after submitting.
Chapter 4 Introduction
Introduction - Chapter 4 Introduction
On-Demand
Welcome to another Chapter!
Rack Catch from Simple (Same Hand)
Prerequisite Tutorials - Rack Catch from Simple (Same Hand)
On-Demand
Let's learn how to flip a Simple into a Rack position
Rack Catch from Simple (Opposite Hand)
Prerequisite Tutorials - Rack Catch from Simple (Opposite Hand)
On-Demand
Let's learn how to catch a Simple in the rack position with a switch of hands. A great way to transition sides when Juggling
Lateral Rack Catch from Simple
Prerequisite Tutorials - Lateral Rack Catch from Simple
On-Demand
Another way we can catch a simple flip in our rack position. This time we are using a cross body simple switch
Rack Flip (To Same Hand)
Prerequisite Tutorials - Rack Flip (To Same Hand)
On-Demand
Let's learn how to flip the bell out of the rack position into the same hand
Rack Flip (To Opposite Hand)
Prerequisite Tutorials - Rack Flip (To Opposite Hand)
On-Demand
Let's learn how to flip out of our rack position into the opposite hand
Lateral Rack Flip
Prerequisite Tutorials - Lateral Rack Flip
On-Demand
Let's start flipping the bell out of the rack position this time laterally.
Under the Leg to Rack
Rack Catches - Under the Leg to Rack
On-Demand
Going into our Rack Position Laterally from Under the Leg! Who would have thought...
UTL to Rack Integrative Flow
Rack Catches - UTL to Rack Integrative Flow
On-Demand
Cause why not add more UTL movements into the mix? Flow: - Under the Leg Simple to BTB Catch - Reverse Flip - Under the Leg to Rack Catch
Helicopter Flip to Rack
Rack Catches - Helicopter Flip to Rack
On-Demand
A personal favourite in the Rack Catch repertoire, using our Helicopter Flip to come into our rack position
Heli to Rack Integrative Flow
Rack Catches - Heli to Rack Integrative Flow
On-Demand
Enter the Spiral World of Heli Releases and Catches! You'll understand what I mean in a minute... Good luck! Flow: - Rack Release (In Front to Opposite Hand) - BTL Simple - Heli Flip to BTB Catch - Heli Flip To Rack - Repeat from Rack
Reverse Flip to Rack
Rack Catches - Reverse Flip to Rack
On-Demand
A tricky but very satisfying skill. Take your time with learning the double (or 1.5) version of this flip. Reach out for support if you need!
Reverse Flip to Rack Integrative Flow
Rack Catches - Reverse Flip to Rack Integrative Flow
On-Demand
Integrating our newly learnt skill, The Reverse Flip to Rack, into another flow Flow: - Rack Release (In Front to Opposite Hand) - Reverse Flip to Rack (Same Hand) - Repeat from Rack
Lateral Reverse Flip to Rack
Rack Catches - Lateral Reverse Flip to Rack
On-Demand
Integrating our Reverse Flip to Rack into a Lateral Pattern. Some would call this skill a Lateral Reverse Mill to Rack FYI... Classically Speaking
Lateral Reverse Flip to Rack Integrative Flow
Rack Catches - Lateral Reverse Flip to Rack Integrative Flow
On-Demand
Let's get into another flow. Take your time putting this one together and watch dem knees! Flow: - Lateral Reverse Flip to Rack - Lateral Rack Release - Oblique Mill Transition - Reverse Flip to BTB Catch - Repeat from Rack
Heli Release from Rack
Rack Releases - Heli Release from Rack
On-Demand
Now switching gears and learning some new Rack Releases with our Helicopter!
Heli Release from Rack Integrative Flow
Rack Releases - Heli Release from Rack Integrative Flow
On-Demand
Continuing on our Helicopter theme, let's integrate the heli Release into another Flow: Flow: - Heli Release from Rack - Tap Flip (Switch Hands) - BTL Simple - Heli Rainbow Mill to Rack - Repeat from Rack
Lateral Heli Release from Rack
Rack Releases - Lateral Heli Release from Rack
On-Demand
Lateral Heli Release from Rack Integrative Flow
Rack Releases - Lateral Heli Release from Rack Integrative Flow
On-Demand
And Ending our Helicopter Saga, our Last Integrative Flow of the Chapter: Flow: - Lateral Heli Release from Rack - Oblique Mill Transition - Reverse Flip to BTB Catch - Reverse Flip - Under the Leg to Rack Catch - Repeat from Rack
Chapter 4 Flows - Flow 4.1
Chapter 4 Flows - Flow 4.2
Chapter 4 Flows - Flow 4.3
Closing - Closing Out Chapter 4
Let's go over what we've learnt in Chapter 4
Feedback (2 Questions)
Please answer the following questions to mark this chapter as complete. Your coach will be able to see your answers after submitting.
Introduction -
Over The Shoulder Skills - Over the Shoulder
Over The Shoulder Skills - Over the Shoulder Integrative Flow
Over The Shoulder Skills - Diagonal Over the Shoulder
Over The Shoulder Skills - Diagonal Over the Shoulder Integrative Flow
Over the Back - Over the Back Simple
Over the Back - Over the Back Simple Integrative Flow
Flow 5.1 (Coming Soon)
Chapter 5 Flows - Flow 5.1 (Coming Soon)
On-Demand
Chapter 5 Flows - Flow 5.2 (Coming Soon)
Chapter 5 Flows - Flow 5.2 (Coming Soon)
Closing - Closing Out Chapter 5 (Coming Soon)
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Meet Your Coach

The Art of Kettlebell
The Art of Kettlebell
Mindful Movement. Resilient Strength. Playful Intent
Hello and Welcome! I'm Sean I believe that a thriving fitness practice can be achieved at the intersection of Functional Training, Mindful Movement, and Playful Intent. After 15 + years of high level athletics and years of passionately pursuing both conventional and unconventional styles of training, I’ve come to appreciate that a movement practice can be an opportunity to reclaim a deep primal strength, and reconnect to a child-like curiosity for the world and self potential. I specialize in a number of unique, unconventional modalities including the Kettlebell, The Steel Mace, The Rope, as well as Landmine and Rotational Training. All tools and disciplines that I believe require full body and mind focus, control, and unified movement. All of these modalities also offer the opportunities to treat your fitness and movement practice as an artform, paying mindful attention to the quality and intent of your every move. I offer high-quality, unique courses and educational workshops and opportunities designed to get you physically optimal and somatically connected to your internal state of being. I look forward to you joining the community and taking part in what I believe is a new wave of global fitness!

Equipment

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Light-Moderate Kettlebell for Technically Focused Skill Development: - 4-8KG for Woman - 8-16KG for Men

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