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Strength For Beginners: Barbell & Kettlebell Essentials

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Learn the essentials of strength training with this in-depth guided program, covering the barbell deadlift, squat and bench press as well as the kettlebell swing, clean and more! Kickstart your strength journey with the Strength Haüs team.

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Death To Ego.

"Best Of Philly 2021" Winner by Philadelphia Magazine, Strength Haüs is a collective of movement professionals bringing no-bullsh*t athletic strength & conditioning to the masses. Join us for a workout and become part of a gym that values community and hard work above all else.

Our facility offers Strength Classes, Open Gym, and Personal Training, all with a low-key community vibe.

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Anyone who wants to start their strength journey but isn't quite sure where to begin. Build confidence in the weight room with this guided program!

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Death to Ego

Warmup & Mobility

Barbell 101: Deadlift, Squat & Bench Press

Kettlebell 101: Swing, Clean & Flow

Use this video to hit full-body mobility before your workouts!

Module 1

The first skill we'll cover is the barbell deadlift. Sometimes finding your hinge can be tricky, so we always start teaching this one first. Once you've learned the hinge pattern &  principles of stance/position, tension, and bracing, you can apply them to each subsequent skill. 

Intro To The Deadlift

Before we get to the barbell, we need to hammer down our deadlift stance (conventional or sumo) and then practice the bodyweight hinge movement.

Hinging & Finding Your Stance

Now that we've practiced the hinge and feel comfortable with our stance, it's time to get into our starting position. Practicing the set-up of stance/position, tension, brace, and lift, we can make sure our starting position is rock-solid every single rep.

Deadlift Starting Position

Let's review the cues before we practice the deadlift.

Deadlift Practice Part 1

Let's get into it. We'll put in 3 sets of 5 reps. Choose a weight that makes you feel confident, but not too light that you cannot "feel" the weight working against you. 

Deadlift Practice Part 2

One of the most common speed bumps when learning the deadlift is letting the bar travel away from you. This is because the lats are not kept tight enough during the lift. Try these drills to fix that.

Deadlift Troubleshooting

Let's wrap up everything we've learned before moving on to the squat & bench press.

Deadlift Recap & Outro

Barbell Deadlift

Before we get into the barbell squat, let's make sure we have our squat rack set up to our height, and safety spotter arms at the right height.

Setting Up The Squat Rack

Just like the deadlift, there is no right or wrong stance. In this video we'll help you find your perfect stance for barbell back squatting.

Finding Your Squat Stance

Now that we've got the rack set up and our stance figured out, let's dive into the barbell back squat. Remember the principles of stance/position, tension, and bracing - These are imperative to barbell skills!

The Barbell Back Squat

Having trouble with the back squat? It can be tricky. Luckily we've got some tips and troubleshooting to help you along the way.

Troubleshooting The Squat

Barbell Back Squat

We'll tackle everything you need for a successful barbell bench press. If you've been scrolling through these videos for a while.... GOOD NEWS. This one's a quickie.

Barbell Bench Press

Let's begin by establishing the "snap" of the kettlebell swing. Without a strong powerful snap, it's incredibly difficult to get to the next step.

Intro To Kettlebell Swings

 1 Intro to KB Swing.MOV

Now that we've established a strong snap, it's time to get used to the "hike" of the swing. Not only will this hike drill help set up a strong swing, but it will teach you to learn how to let the bell's pendulum effect do half of the work for you. 

Kettlebell Swing Hike

KB Swing Hike.MOV

The dead stop swing is incredibly frustrating for some people, as you only get one chance per swing to get it right. Just remember to let the bell float on its own once you initiate the "snap". Simply guide it to chest height, and then again back between your legs until you're ready to snap again.

Kettlebell Dead Stop Swing

Putting it together KB Swing.MOV

The continuous swing is actually much easier to master than the dead stop swing, as you can repeatedly make adjustments to each swing in an uninterrupted set. All of the same points that you've learned thus far apply to the single arm swing.

Kettlebell Swing [Continuous]

Continuous Swing.MOV

If you're having some trouble with your swing, check out this video for some helpful tips and reminders.

Troubleshooting The Kettlebell Swing

KB Swing Troubleshooting.MOV

Now that we've explained the two handed swing, it's time to learn the single arm swing. All of the same points apply to the single arm swing as the continuous swing except for one thing - you only have one hand on the bell. Be careful to pack the shoulder of the swinging arm so the bell cannot pull you into rotation.

Kettlebell Single Arm Swing

Now let's practice the single arm swing. 

Kettlebell Single Arm Swing [Practice]

The hand to hand swing opens the door to more advanced kettlebell movements. Learn to relax at the top of the swing and "feel" the float. That's the moment when you transition into the other hand.

Kettlebell Hand To Hand Swing

Hand to Hand Swing.MOV

Kettlebell Swing

Before we dive into the dead/hang clean, we'll tackle the goblet clean. The goblet clean is a fantastic exercise on its own, and helps understand the trajectory of the bell (straight up and down)  in contrast to the kettlebell swing (forward and backward).

Kettlebell Goblet Clean

The single arm clean can be tricky, and it's not uncommon to get the wrist a bit banged up. Wearing wristbands can help with this discomfort if it's too annoying when practicing. But remember, your wrists & forearms will get used to the impact. It's just a little gritty at first for new learners.

Kettlebell Dead Clean

S.A. Dead Clean.MOV

Let's get some practice in with our dead clean.

Kettlebell Dead Clean [Practice]

The swing clean requires less effort, as the pendulum of the bell takes care of the majority of the work. Remember to let your arm be a guide. You might not need to pull on the bell nearly as hard as the dead clean. If the bell continues to smack your arm, keep "turning down" the power.

Kettlebell Swing Clean

Swing Clean.MOV

Now that you've learned the swing and clean, it's time to take the next step.

Kettlebell Clean [Outro]

Clean Outro.MOV

Kettlebell Clean

Using the clean as a transitional skill, thread together 3 consecutive movements, and then repeat on either side. Learn to smoothly transition or "flow" from one movement right into the other. You can even do multiple reps of the movements you choose, creating a kettlebell "complex".

Some examples:
Clean & Squat
Clean & Reverse Lunge
Clean & Press

Clean x2
Press x1
Squat x3

Single Arm Swing x3
Clean x1
Push Press x3