This is the bonus kettlebell content that I’m offering for free to get you on your way with the kettlebell fundamentals. I highly recommend to bookmark this page as you will want to come back and revisit this information.
Quick on-page navigation:
- Racking Mobility
- Common Clean into Racking Mistake
- Stop Bruising
- Save Your Joints and Tendons Tip
- Master Kettlebell Grips
- Racking Illustrations
- Kettlebell Fundamentals
- Preventing Kettlebell Training Injuries
- Are you ready to get into the REAL Kettlebell Workouts?
- Kettlebell Coaching

Racking Mobility
How to improve your racking position and work on your scapulae and spine.
This is just the tip of the iceberg when it comes to mastering the kettlebell racking position. The work in the video is something that you should include in your training regularly and be prepared not to expect results from within a week. Make it your lifestyle!
Common Clean into Racking Mistake
This is a very common clean into racking mistake often made by beginners and it can easily and quickly turn into shoulder injury.
This is just the tip of the iceberg when it comes the Clean, there is literally a whole book and hours of content on the Clean alone.
Stop Bruising
There are quite a few things that contribute to bruising, like no grip transition, but here is one more of the many common mistakes to avoid with the kettlebell Clean.
Save Your Joints and Tendons Tip
This is an important tip to include for your Cleans and avoiding tendon issues, especially around the elbow. Know that if you start feeling aches and pains around the elbow, you are doing it wrong and if you ignore it, which is what most people do, it can turn into something more serious and take you out of action for quite a while.
Master Kettlebell Grips
Kettlebell Grips Introduction
This series is old, and the audio quality is not the greatest, but the content is, and I hope you can see past that as the content I still teach in the same way and will never become obsolete. I filmed this in our house in Tanzania which was very large and had a lot of echo, this is why I tried to talk softly and slowly, which resulted in a boring voice (in person I don’t sound like this; I hope). I quiver watching these videos, so, know the torture I put myself through putting this up for you [jokingly].
Anatomy of the Kettlebell
Generic Important Information
Common Grip and Transition
Why Should You Learn About Grips?
Broken Wrist Grip
Kettlebell Grips
Again, the Master Kettlebell Grips series above is boring, but that doesn’t make it not worth moving past that and ingesting the knowledge. Grips are super super super important, yes, I repeated the word 3 times to emphasize how important it is.
Racking Illustrations
This is a racking position in which the elbow is disconnected and all the load is on the shoulder.

This is a correct racking position where the elbow is under the weight and pulled into the midsection.

This is a racking position where, in the first illustration, the grip is incorrect, and the forearms are rotated out.

This is another common racking mistake that puts a lot of load on the deltoid muscles. The illustration on the left is incorrect.

These are some of the common mistakes made with racking. When repeatedly doing it incorrectly and also combining several mistakes, it turns into injury, which, when ignored will lead to more serious consequences.
Kettlebell Fundamentals
There is new content created not too long ago that covers all of the above plus a whole lot more about the fundamentals of kettlebell training.
There is a book called Kettlebell Training Fundamentals, which is available on Amazon in print and in digital format from our other website. There is also a video in course format, and both the book and video are part of the online certification.
The book is $24.95. The video is $29.95. The Online Certification, which includes the book, videos, exams, assessment, coaching, and certificate upon passing, is $349.
I’ve been trying to find info and learn kettlebells for some time on the Internet, found this book and it has changed it all for me. The information and detail on it have made me a follower of the Cavemantraining workouts and I’ll be adding more books to my collection for sure.
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Anyone wishing to learn the fundamentals of kettlebell training should read Taco Fleur’s ebook Kettlebell Basics Training. The book is clearly explained and simple to follow, and it includes thorough illustrations that show how to complete each task.
Taco does a great job of outlining the advantages of kettlebell training and offers readers a thorough manual to assist in creating a secure and efficient exercise regimen. The book contains advice on how to adapt each exercise to fit different ability levels and covers a variety of exercises, from fundamental swings and squats to more complex moves.
This ebook’s obvious progression of exercises, with each movement building on the one before it, is one of its strongest points. Beginners can start out quickly and gradually develop their power and skill thanks to this.
For anyone interested in learning the fundamentals of kettlebell training, Kettlebell Basics Training is an excellent resource. It is well-written, simple to read, and full of useful information and suggestions that will help readers make the most of their workouts.
Aleksandra T.
Preventing Kettlebell Training Injuries
There is a book I’ve written aptly called Preventing Kettlebell Training Injuries, which is available on Amazon in print and in digital format from our other website. The book focuses solely on all the common mistakes that are generally made and lead to injury while training with kettlebells.
This book should be a must have in every KB enthusiast library. I am 40 years old and a beginner in the Kettlebell world. I have done other sports in the past (non-weightlifting) and I have collected a couple of injuries through the years (Shoulder Slap Tear, Right Knee ACL replacement surgery and low back pain due to a sedentary lifestyle). I was looking for a sport that can help me to get stronger and at the same time help me with healing my injuries and through recommendations of friends and internet research I got to know Cavemantraining.
Due to my injuries I have learned that before starting any type of training, one should develop proper technique and understand the risks that could develop if the sport is not done properly and since I wanted to start in the Kettlebell world I started to look for literature that addressed this topic. I found a lot of videos, websites, influencers, etc. that “teach” how to use a KB but none of them addressed the potential injuries and risks, and how to mitigate them, until I found Taco Fleur.
Ruben Ricardo Silva Martinez
Are you ready to get into the REAL Kettlebell Workouts?
By now, you should be ready to enjoy some of the best content that the kettlebell world has to offer, the best kettlebell workouts which are designed by myself and work toward all different types of goals like cardio, strength, power, flexibility, mobility, mental toughness, and more.
Get Fit with Our Latest Workouts!
Experience a New Level of Strength, Endurance & Confidence in Your Body.
This is the latest book that I have written in the Kettlebell Workouts and Challenges series; this is number 5 and the best one to start with. The book is available in digital format from our other website and also in print from Amazon.
I’ve written so many books, and people always ask me, “Where to start?”. I will list the order and this order also applies to taking the online courses/certifications as most of the books are part of a kettlebell course/certification.
- Kettlebell Training Fundamentals (also a certification)
- Preventing Kettlebell Training Injuries
- How to Program for Kettlebell Training
- Kettlebell Exercise Encyclopedia
- Master The Kettlebell Swing (also a certification)
- Master The Kettlebell Clean (also a certification)
- Master The Kettlebell Press (also a certification)
- Master The Kettlebell Snatch (also a certification)
- Master The Kettlebell Curl
- CAVEMANROM™ AKA Mobility Under Load™ (also a certification)
- Kettlebell Workouts and Challenges 1, 2, 3, 4, and 5
- NEO Kettlebell Strength, Power, Cardio, and Flexibility Program
- PROMETHEUS II Kettlebell 4-Day Split Strength Program
- THE PACE MAKER Kettlebell Protocol and Program
Kettlebell Coaching
I’ve helped people in many ways, to learn how to squat when they thought that they never could, to avoid and overcome serious training injuries, and I’ve helped people reach new heights with their performance. As a sought-after kettlebell coach worldwide, my time isn’t cheap, and when I create a program for an individual, it starts around $300 and up.
But, the best way to take advantage of my coaching is to take an online certification and or become an IKU™ Gold Member. Here are some people who have reached Kettlebell Sport ranks within a year all through the knowledge from certifications and/or the coaching that is included with the membership.




IKU™ Gold Members not only get coaching but they are part of a special private group in which like-minded people interact, learn, and work out together. They have access to over 250 recorded kettlebell classes, courses, routines, and so much more that one needs to stay motivated and accountable.
Last piece of advice

A last piece of advice that I like to part with, at least for now, because hopefully we will see a lot of each other on the rest of your kettlebell journey.
If you want to learn, you have to put yourself out there. If you have a personal trainer, you need to show up and the trainer guides you. For anything online, you need to show up, and you need to put yourself out there. One of the things that I see in our private groups as well, is that some people are to shy to put themselves in front of a camera and/or hear that they are doing it wrong.
I’d like to say that we all don’t like hearing that we are doing it wrong, but in fact I do like hearing it, and you know why? Because if I am truly doing it wrong or can improve, then I know that I can progress a little further, and that’s what we need to keep doing, progressing.
There used to be a time where I could not hear people telling me it was wrong. But I developed an approach to that, I first wanted to know why it was wrong and what the ramifications were, once I understood those, I understood the correction and wanted to improve.
Some people aren’t comfortable with being on camera, or others seeing them, and I had the same problems, but the only way to overcome it is to just do it and keep doing while not caring. With our memberships, you pay very little and get top-notch step-by-step coaching, of course, it’s not the same as in person or private coaching, but it also doesn’t cost the same. On that topic, I want to quickly note that online training and certifications are much better than in-person. In person requires you to do it then and there on the spot within a limited time. Online, your coach can slow-mo, take their time to think and review, and you can take a lot more time to process the feedback and implement it.
You have to be open to everything that your doing is wrong, but you also need to question everything that you are told, so the process is to welcome and receive the feedback, and question it if the full details are not included. Never ever blindly accept everything that you are told, this will result in accepting either one particular form of training, or it will result in becoming confused from all the different feedback you get, assuming you are getting your information from the general public.

I truly hope that I have been able to help you a lot, and if I have, the thing I appreciate the most is to hear from you, even if it’s a question, a correction, or a note.
Taco Fleur
IKU™ Kettlebell Head Coach