NESTA Kettlebell Coach study plan

Map the mechanics of the swing, clean, press, snatch, and Turkish get-up by writing a one-page breakdown of each rep's start, drive, float, and lockout positions

Label the prime movers, stabilizers, and joint actions for the hip hinge and overhead press on a blank anatomical diagram from memory

Compare hardstyle and sport (girevoy) styles on tempo, breathing, and fixation, listing at least four concrete differences

Perform and self-film 50 two-hand swings and 20 cleans, logging three technique observations per set

Drill the swing, clean, press, and snatch to a consistent standard, scoring each rep against a written 5-point checklist

Identify and correct the four most common faults (hinge-to-squat, early elbow bend on the clean, lumbar hyperextension at lockout, banging the wrist on the snatch) in your own footage

Build a pre-participation screen covering shoulder flexion and overhead reach, thoracic extension, hip hinge patterning, ankle dorsiflexion, and grip/wrist tolerance

List absolute and relative contraindications plus red flags that require referral rather than coaching

Progress to single-arm swings, high pulls, and the full Turkish get-up, breaking the get-up into five taught segments with a cue per segment

Explain the biomechanics of the rack position, including elbow-to-rib connection, wrist neutrality, and load transfer through the trunk

Match breathing patterns to lifts (hip snap exhale on the swing, brace on the press) and justify each choice from a pressure-management standpoint

Coach a partner or training buddy through the swing and clean using only external cues, then debrief which cues landed

Write a risk-management checklist covering space, flooring, footwear, load progression, fatigue monitoring, and spotting/assistance for overhead work

Define screening-to-program decision rules that specify when to regress, hold, or progress a client

Draft an 8-week beginner program using sets, reps, rest, and weekly volume targets that respect the 10-percent progression guideline

Calculate training volume (total reps and tonnage) for two sample weeks and compare the load progression between them

Design three distinct sessions (strength, conditioning/metcon, and skill) and justify the exercise order and rest intervals for each

Apply at least two periodization models (linear and undulating) to the same 8-week block and contrast their weekly volume and intensity

Summarize the historical roots of the kettlebell and at least four evidence-informed benefits (strength, power, aerobic capacity, grip endurance) with the mechanism for each

Build a deload week and explain which variables you reduce and why

Build a cue library of at least 20 cues, each tagged to the fault it corrects and marked internal or external

Practice the observe-diagnose-cue-recheck loop on three faults, writing the exact sequence you would use for each

Conduct a mock client intake covering goals, training history, injury history, available equipment, and schedule, then convert it into a 4-week plan

Write two regressions and two progressions for each fundamental lift, with the trigger condition for each

Design a repeatable assessment battery (swing quality, overhead squat, get-up, grip endurance) with scoring criteria and reassessment timing

Set SMART goals for two contrasting client profiles and map each goal to a measurable benchmark

Delineate scope of practice: what a kettlebell coach may and may not do regarding diagnosis, nutrition prescription, and rehabilitation

Draft a client agreement, informed-consent statement, and liability-waiver outline, plus a pricing and session-package structure

Run two full timed mock exams across all eight domains and log every missed item by domain

Re-teach your five weakest topics aloud in under five minutes each, without notes

Consolidate one master review sheet of numbers, cues, and decision rules you keep getting wrong

Rehearse the practical demonstration sequence (swing, clean, press, snatch, get-up) to a clean standard and self-score against your week-2 checklist