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Where do I start with kettlebell training?

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Knowledge space

Courses

Structured learning programs for every level — from kettlebell fundamentals to advanced technique mastery.

Course enrollment is currently handled through Cavemantraining.

Browse courses on Cavemantraining →View certifications →

What Does the Kettlebell Community Look Like?

Hundreds of kettlebell athletes have shared their training background, goals, and challenges. Complete the survey to see the full results and pick a free gift.

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All Courses

28 courses

Master The Kettlebell Swing

Master The Kettlebell Swing

Ask "how's my swing?" in a kettlebell group and you can get forty answers that disagree, because each person is judging your video against a different swing. One has a Hardstyle hip hinge in mind, one a sport pendulum, one a squat swing. The kettlebell swing is a family of movements, and once you can name the one you are doing, feedback can be judged against the right standard.

Kettlebell Complexes Made Simple

Awesome kettlebell complexes to keep your training fun and exciting.

ASGARD Protocol

ASGARD Protocol

One double-kettlebell combo. Four ways to train it. Get Stronger, Build Endurance, Improve Your Cardio, or Train All Three.

The Science of Detraining and Maintenance

The Science of Detraining and Maintenance

What actually happens to your strength when you stop training. Why the nervous system fades before the muscle does, how long you really have, and how little it takes to hold on to what you built.

Learn Kettlebell Programming Without Reading a Single Book

Learn Kettlebell Programming Without Reading a Single Book

Eight kettlebell workouts you do before you are told what they are for. Only after the final log is posted does the course explain what each one taught — rest, load, tempo, intent, and why a program is built the way it is. No book required.

The 60-Day Kettlebell Starter Kit

The 60-Day Kettlebell Starter Kit

A guided sixty days for anyone starting kettlebells or starting again after training alone. Each step tells you what to do, why it matters and exactly where to go. The training itself is the free IKU Kettlebell Beginner Program; this is the map through it, plus the parts that keep people going — logging, check-ins, a form check by a human, and a community that expects you.

Learn the Hip Hinge Clean for Power

One exercise, the single arm hip hinge swingclean, taught in the power application, from set up through to the backswing. Eight modules, a knowledge check after each one, and a final exam.

NEO Kettlebell Strength, Power, Cardio & Flexibility Program

NEO Kettlebell Strength, Power, Cardio & Flexibility Program

NEO is a complete kettlebell training system built around five named training days, with strength, mobility, power, and conditioning in one program.

Fast Iron

Five kettlebell exercises. Four short sessions a week. Eight weeks. Every rep goes up fast and comes down slow, and that one rule builds muscle while training the speed your body loses first.

Simple Weight Loss Protocol

Simple Weight Loss Protocol

A free course based on the book by Taco Fleur. Five science-backed rules for sustainable weight loss — no fad diets, no shortcuts, just proven principles that work when you follow them. Covering nutrition, exercise, mindset, and how to build lasting change into your daily life. This course is based on the personal experience and opinions of the author. It is not medical advice. Please consult a qualified healthcare professional before making changes to your diet or exercise routine.

Common Kettlebell Press Mistakes

Common Kettlebell Press Mistakes

Study the most common kettlebell press mistakes, then take the automatically scored Press Mistakes Exam.

Common Kettlebell Snatch Mistakes

Common Kettlebell Snatch Mistakes

Study the most common kettlebell snatch mistakes, then take the automatically scored Snatch Mistakes Exam.

Common Kettlebell Squat & Lower Body Mistakes

Common Kettlebell Squat & Lower Body Mistakes

Study the most common squat, deadlift, hinge, and lower-body mistakes, then take the automatically scored Squat & Lower Body Mistakes Exam.

Common Kettlebell Swing Mistakes

Common Kettlebell Swing Mistakes

Study the most common kettlebell swing mistakes, then take the automatically scored Swing Mistakes Exam.

Common Kettlebell Clean Mistakes

Common Kettlebell Clean Mistakes

Study the most common kettlebell clean mistakes, then take the automatically scored Clean Mistakes Exam.

The Science of Autoregulation — Why Your Body Is the Best Coach

The Science of Autoregulation — Why Your Body Is the Best Coach

Your program does not know you slept four hours. This course covers the research behind autoregulation — why adjusting training based on real-time body feedback produces better results than any fixed plan, and how to build the skill of listening to what your body is telling you.

The Kettlebell and Your Elbow — Understanding and Preventing Tendonitis

The Kettlebell and Your Elbow — Understanding and Preventing Tendonitis

Golfer's elbow is the number one reason kettlebell athletes quit. This course explains why it happens, which technique errors cause it, how programming mistakes make it worse, and what the research says about preventing and managing it.

The Science of Intent — Why Wanting Change Is Not Enough

The Science of Intent — Why Wanting Change Is Not Enough

Your brain does not rewire on good intentions. This course covers the neuroscience of motor learning, the research behind mind-muscle connection, and why sustained, focused intent — not motivation — is what creates lasting change in your training.

Advanced Kettlebell Training

Advanced Kettlebell Training

A free 7-lesson course for experienced trainees — advanced programming and periodization, kettlebell sport, complex movements, science application, competition features, coaching, and mastery.

Intermediate Kettlebell Training

Intermediate Kettlebell Training

A free 7-lesson course that deepens your training knowledge — programming principles, movement patterns, equipment progression, training styles, workout strategy, recovery planning, and building your weekly training plan.

Getting Started with KETTLEBELL MONSTER

Getting Started with KETTLEBELL MONSTER

A free 7-lesson course that shows you exactly how to use KETTLEBELL MONSTER — from finding exercises and understanding workouts to scoring, weight selection, evidence-based science, tracking, recovery, and community.

The Pillar — Spine & Core

The Pillar — Spine & Core

Your core is not your abs. It's a pressurized cylinder — diaphragm on top, pelvic floor on the bottom, abdominal wall wrapping around, spinal muscles bracing the back. This course redefines core training and shows you what your spine actually needs under load.

Ground Up — Feet, Toes & Your Foundation

Ground Up — Feet, Toes & Your Foundation

Your feet are the first link in the kinetic chain. Modern shoes have weakened them for decades. This course shows you the science, teaches you how to rebuild, and applies it to your kettlebell training.

IKU Kettlebell Beginner Program

IKU Kettlebell Beginner Program

A technique-first beginner kettlebell program created by Taco Fleur and built around one repeatable session: the 28-minute IKU Beginner Workout. You learn the workout setup, prepare with the warm-up and mobility work, train the IKU Workout twice a week for 6-8 weeks, and film a set early for form feedback. The Beginner Guide is included as a separate, deeper technique reference for when a movement needs more work, and the PDF companion keeps the plan and the tracker in one place.

Master The Kettlebell Squat

Master The Kettlebell Squat

Learn every kettlebell squat variation from bodyweight fundamentals through loaded techniques like goblet, racked, and overhead squats. Includes mobility drills, progression strategies, common mistake corrections, and practice assessments across 43 lessons with over 3 hours of video.

Master Kettlebell Combos and Flows L1

Master Kettlebell Combos and Flows L1

Master kettlebell combos and flows — from single-bell flows to complex multi-exercise combinations. Learn named flows (Nieuwersluis, Lama, Warrior) and combos (Babylon, Arsenal, Poseidon) with full video demonstrations.

Master The Kettlebell Swing L2

Master The Kettlebell Swing L2

Master The Kettlebell Swing L2 Course Access to all the study materials and open exams without any pass requirements Certificate of participation Once the main course is completed, mark this L2 as complete and receive your certificate of participation

Prometheus Phase II

Prometheus Phase II

Welcome to Prometheus Phase II. These are the videos that come with the program and can be used for follow along warm-ups, workouts, and cooldowns. You can also watch the technique videos to learn more about each exercise or watch the alternatives and progressions. I also highly recommend watching the video that shows the common mistakes made so you can avoid them. To start , simply select the day you are doing from below. After you've watched a video, you can mark it as completed so you know wh

Browse Overview Courses My Learning Encyclopedia Exercises Science Certifications Mistakes Cues Scoring Coaching Surveys

Browse Overview Courses My Learning Encyclopedia Exercises Science Certifications Mistakes Cues Scoring Coaching Surveys

Browse Overview Courses My Learning Encyclopedia Exercises Science Certifications Mistakes Cues Scoring Coaching Surveys