NESTA Kettlebell Coach flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Kettlebell defining design feature

A cast-iron or steel ball with a single handle mounted above the mass center, creating an offset load that shifts the center of gravity away from the hand.

Girya origin

The Russian term for kettlebell, originally used as a counterweight for weighing grain and goods in markets before becoming a training implement.

Girevoy sport

Russian competitive kettlebell sport using standardized bells and judged reps in snatch, clean-and-jerk, and long cycle over timed sets.

Float phase

The moment near the top of a swing when vertical bell velocity approaches zero and the arms are momentarily unloaded before the descent.

Hip hinge definition

A movement pattern where hips travel backward with a near-constant knee angle, loading hamstrings and glutes while the spine stays neutral.

Swing force direction

Vertical force production dominates the swing; the bell travels forward only because hip extension projects it, not because arms lift it.

Rack position

The clean finish where the bell rests against the forearm with the elbow tucked to the ribs, wrist neutral, and ribs stacked over the pelvis.

Turkish get-up sequence

A slow ground-to-standing sequence: roll to elbow, press to hand, bridge and sweep the leg, half-kneel, then stand, reversing on the way down.

Hike pass

The backswing entry where the bell is hiked between the legs like a football snap, setting hip load before the first upward hip snap.

Goblet squat cue

Hold the bell at the chest with elbows tracking inside the knees at the bottom, chest tall, and knees following the toes through ascent.

Snatch hand insertion

Rotating the hand through the handle at the top so the bell lands softly against the forearm instead of banging the wrist bone.

Dead clean drill

A clean started from a dead stop on the floor, used to teach the guide-around path before adding swing momentum to the clean.

Squatty swing fault

A swing where knees drive forward and the bell stays low, indicating the athlete is squatting rather than hinging; cue hips back, not down.

Early arm pull fault

A swing fault where the arms lift the bell before hip extension finishes, usually producing excessive height and shoulder tension.

External cue

A coaching instruction focused on an outcome or object outside the body, such as snapping a belt, rather than on a muscle contraction.

Cue stacking error

Giving multiple corrections in one rep, which overloads attention; instead name one fault, give one cue, and re-test.

Lumbar hyperextension fault

Rib flare and anterior pelvic tilt at the top of a swing or press; corrected with ribs-down and glute-tight cues and reduced load.

Pre-participation screen

A documented questionnaire and movement check covering injury history, medical clearance needs, and joint mobility before the first loaded session.

Referral red flags

Sharp or radiating pain, numbness, tingling, dizziness, chest pain, or uncontrolled blood pressure, all requiring medical referral rather than coaching.

Swing clearance zone

Roughly 1.5 to 2 meters of unobstructed space in front of and above the athlete, plus ceiling height checks for overhead work.

Callus management

Filing calluses and using chalk with a deep-finger grip reduces skin tears during high-volume snatch and swing work.

Tonnage formula

Weekly load metric computed as total repetitions multiplied by bell mass in kilograms, tracked alongside total rep counts.

EMOM swing format

Every-minute-on-the-minute sets, typically 10 to 20 swings at the start of each minute, with remaining time as rest.

Swing ladder format

Ascending rep sets such as 5-10-15 performed with matched rest, increasing density without changing bell size.

Density progression order

Add sets first, then reduce rest, then increase load, changing only one variable at a time to keep technique stable.

Deload heuristic

Reduce weekly tonnage by roughly 40 to 50 percent every four to six weeks, or sooner if technique degrades across sessions.

Session template order

Warm-up and mobility, hinge and swing patterning, main ballistic or grind work, accessory work, then cool-down.

Baseline performance test

Crisp swing reps in 60 seconds, a light Turkish get-up per side, and a goblet squat set, retested every four to six weeks.

Swing regression ladder

Hinge drill, then deadlift, then two-hand swing, then single-arm swing, then hand-to-hand swing, then snatch.

Overhead regression ladder

Landmine or incline press, then half-kneeling press, then standing press, then overhead carry, then full get-up.

Load progression rule

Increase bell size only when all prescribed reps are completed with unchanged technique and no next-day symptom flare.

Coaching scope boundary

Kettlebell coaches teach technique and program exercise; diagnosis, treatment, and medical or dietary prescription require referral to licensed professionals.