Kettlebell (and other) Classes

taught by

Steve Freides

at the

Ridgewood, NJ, YMCA

The Fourth Sunday (or so) of Every Month, from 2 to 4 pm.

Feb 22*, Mar 22*, Apr 26*, May 31, June 28

Please bring your own kettlebells. (I will bring for those who don't own yet.)  The precise content will be tailored to the actual attendees, reviewing the material presented at earlier workshops and introducing new concepts and movements as well.  Beginners are welcomed, experienced kettlebell lifters looking to learn a new movement or two and get some hands-on instruction also cordially invited.  The cost per workshop will be $40 for YMCA members and $50 for non-members.

The schedule:

February 22*:  Kettlebells Plus - The Deadlift.  Learn to deadlift one kettlebell, then two kettlebells, then we will move to the basement gym and learn to deadlift a barbell, following which we will learn several variations of the one-legged kettlebell deadlift.  This is a must-attend workshop for anyone who wishes to expand their training to include the Party's favorite barbell lift, the deadlift, and is also a must for anyone wanting to reap the tremendous benefits of the one-legged kettlebell deadlift, an exercise which can be easily adjusted to accommodate all levels of skill and strength.  What to read or watch in preparation: Pavel's, "Power To The People!"

March 22*:  Program Minimum: Getups and Swings.  Learn the two most important foundational movements of kettlebell training, the Turkish Getup in its special Party version, and the Hard Style Swing in several variations.  As always, the workshop will start with joint mobility movements, this time including "The Pump," a simple but very effective movement that hits all the major moving parts and makes a great daily exercise, even when you don't have time to lift, and even if you can only do it for 30 seconds before you head out to work in the morning.  What to read or watch in preparation: Pavel's, "Enter The Kettlebell."

April 26*:  Right of Passage: Press and Snatch.  Measure yourself by your strict, one-armed overhead press - there is nothing like it.  Learn the ins and outs of how a proper clean can make your press stronger, and a proper lowering of the weight can make you stronger still!  Learn the Czar of kettlebell lifts, the one-armed Snatch, a lift that is an entire strength and conditioning program all by itself.  What to read or watch in preparation: Pavel's, "Enter The Kettlebell."

May 31 (Sunday after Memorial Day Weekend): Pullups and Pistols. With and without kettlebells, adjusted to any level of fitness, including people who cannot do a single pullup or pistol - yet! - this workshop will include a visit to the Y's basement gym.  Pullups and Pistols - it doesn't get better than this for simple, brutal, and effective training with little or no equipment.  What to read or watch in preparation: Pavel's, "Naked Warrior." 

June 28:  Old-Fashioned Overhead.  Bent and side presses, one and two kettlebell jerks and pushpresses.  Bent and side presses were favorites of early 20th century strongmen - find out why and learn the secrets of their success.  Kettlebell jerks require skill and coordination, and combined with the one-armed snatch, form the basic of Girevoy Sport, Russian Kettlebell competitions of Strength and Endurance.  Pushpresses are a great vehicle for building strength and conditioning, allowing high volume while still building tremendous strength.  What to read or watch in preparation: Pavel's, "Russian Kettlebell Challenge."

FOR ALL WORKSHOPS: You must register by one week before the workshop date.  If the workshop has sufficient enrollment to run but still has open places, additional registrations, up to and including the day of the workshop, may be allowed at the discretion of the YMCA.  Call the Y (phone number below) or click here to email Steve.

The Ridgewood YMCA is located at 112 Oak Street, Ridgewood, NJ, 07450, telephone 201-444-5600. 

Register in person directly with the front desk.  The front desk cannot take registrations for these workshops by telephone.

Register by telephone - contact Carol Livingstone, Director of Health and Fitness, at ext. 330.  You may leave a message for Carol if she doesn't answer and she will call you back.

No makeups will be offered in the event of individual absence; if the instructor is absent, another date will be offered in its place.

Important Notes for All Classes

Each workshop will be limited to 8 participants max on a first-come, first-served basis, and will not run if less than 3 people are enrolled.  If 8 participants register, I will either close registration or arrange to have an assistant instructor to keep the instructor-to-student ratio to 8-to-1 or better.  Workshops have been filling up lately so please register early in order to be sure you have a spot.

For kettlebell workshops: A limited number of kettlebells will be available.  Students are encouraged to purchase at least one kettlebell for at-home practice; you may purchase them by clicking here or on the link below.   At-home practice is strongly encouraged. 

Students who own kettlebells should bring them.

Workshop leader Steve Freides received RKC certification in 2003 and RKC Level II in 2007.  Steve is certified as a personal trainer by the National Strength and Conditioning Assocation (NSCA-CPT) and is a YMCA-certified lifeguard and lifeguard course instructor.  Steve also holds a doctoral degree in music and has served on the faculties of the Mannes College of Music in NYC and the Bergen Community College in Paramus, NJ.

* - This workshop has already been completed.

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