Strength Mastery Overview

STRENGTH MASTERY SYSTEM
CHICAGO PRIMAL GYM
STRENGTH MASTERY SYSTEM
•  The SMS provides a clear path to build strength
and technique with the kettlebell
•  The structure includes 6 levels that progressively
add new exercises and heavier bells
•  We’ve also provided drills and correctives to
help you safely and efficiently make progress
•  This system will be integrated into the Primal
training program and will help you modify each
session for your individual needs
BUILD STRENGTH
You’ll build strength with the kettlebell in a safe,
effective, and systematic way.
LEARN THE “DEEP 6” EXERCISES
The level system will help every member build
up to the “Deep 6” kettlebell exercises: swing,
getup, squat, clean, press, and snatch.
MASTER TECHNIQUE
Each level builds on the previous one, which will
help you develop a strong foundation before
conquering more advanced movements.
MEASURE PROGRESS
You’ll have a defined roadmap to learn new
exercises, lift heavier weights, and reach higher
levels.
ACCELERATE RESULTS
The system will be fully integrated with our
training program, which will allow us to provide
individualized guidance even in a group setting.
1
STRENGTH MASTERY EXERCISES
•  The goal of the Strength Mastery System is to
help every member master the “Deep Six”
kettlebell movements:
2 5
5 4
6
1
1
SWING
2
GETUP
3
SQUAT
4
CLEAN
5
PRESS
6
SNATCH
2
2
1
6
3
3
1
4
•  The system is designed to individualize each
member’s training program to safely and
progressively build strength and skill with the
kettlebell
Illustrates major muscle groups by exercise.
In actuality, most of these exercises involve total body movements.
2
STRENGTH MASTERY LEVELS
KEY
FEMALE
MALE
REPS
SWING
GETUP
KB DEADLIFT
PROTEGE
APPRENTICE
32k
5
48k
2H SWING
16k 10 24k
STRONG
16k
10/10
24k
20k
10/10
32k
CLEAN
PRESS
SNATCH
CARDIO
--
--
--
--
--
--
--
--
--
--
SPLIT SQUAT
TECHNIQUE
12k 1/1 20k
1H SWING
STANDARD
SQUAT
16k
5
24k
GOBLET SQUAT
24k
5
32k
DBL FRONT SQUAT
16k 1/1 24k
20k 1/1 32k
DBL KB CLEAN
12k
5
20k
12k
5
20k
16k
5
24k
16k
5
24k
SIMPLE
16k
1-ARM PRESS
16k 5/5 24k
16k 5/5 24k
100
10
24k
5:00 SNATCH
16k
100
24k
5:00 SNATCH
ELITE
24k
10/10
40k
24k 1/1 40k
20k
5
32k
20k
5
32k
1/3 BW
1
1/2 BW
20k 5/5 32k
one side only
BEAST
32k
10/10
48k
32k 1/1 48k
24k
5
40k
--
20k
100
32k
SINISTER
24k
1
48k
one side only
24k 5/5 40k
32k
24k
100
10
48k
3
STRENGTH MASTERY TRACKING
•  Testing takes 30-60 minutes depending on
your level
•  You may choose to do cardio testing on a
different day than your strength testing
•  Official testing will occur every quarter, but you
may also retest at designated times during our
training sessions
•  Please get a coach’s approval before
progressing to the next level
•  Reaching the Standard level can take 2-4
months depending on experience
•  Achieving the Strong, Elite and Beast levels
takes long-term commitment as each level
requires mastery of the Press and Snatch and
heavy weights for all six movements
4
STRENGTH MASTERY CORRECTIVES
•  As you progress through this system, it’s critical that you “unlock yourself” and build a strong physical
foundation that can support these exercises
•  We suggest performing daily corrective exercises from these leading institutions:
HIPS
SHOULDERS
ST Work – IT, Glutes, Hams, etc.
HK Ch/Lift
ST Work – Lats, Pecs, LAX Ball, etc.
HK HFS WM
Leg Lowers
SFG Bridge
T-Spine Rib Grab
Arm Bar
Leg Lowers with Core Activation
HS Plank
T-Spine Rotation with Reach
Getup Practice
HFS
Quad Rotation
Groiners
TL Release
All 4 Belly Lift
90/90 Hip Lift
TL Release with Reaches
L. Add Pull Back
90/90 with Reaches
Rockbacks
Rolling (Lower)
Rolling (Upper)
Crawling
Neck Nods
Cross Crawls
Cross Crawls
5
LEVEL OVERVIEW
PRIMAL PROTÉGÉ
OVERVIEW
TARGETS + DRILLS
•  As a Primal Protégé, you’ll build foundational strength in
the hip-hinge pattern using the Kettlebell Deadlift
•  You’ll also master the Unloaded Getup and Split Squat
•  It’s important to develop basic core control and to
improve your hip and shoulder mobility before
progressing to the next level
NEW EXERCISES!
KB DEADLIFT
32k
5
48k
SPLIT SQUAT
GETUP
5
TECHNIQUE
16k
24k
Leg Lower
HK Chop/Lift
BW Practice
SFG Bridge
SL Glute Bridge
“Pause” Practice
BW Hinge
Band Split Squat
Water/Shoe Getup
KBDL w/ Band
KB Deadlift – David O.
7
PRIMAL APPRENTICE
OVERVIEW
TARGETS + DRILLS
•  As a Primal Apprentice, you’ll begin practicing the yin and
yang of kettlebell training: the Swing and the Getup
•  Referred to as a “ballistic,” the Swing will hone your
ability to sustain serious power and force generation
•  Referred to as a “grind,” the Getup will bulletproof your
entire body and help you develop mobility and strength
in your hips, core and shoulders
•  You’ll also master the Goblet Squat
NEW EXERCISES!
2H SWING
16k
10
24k
GOBLET SQUAT
24k
5
32k
LOADED GETUP
12k 1/1 20k
Static Stomp
Rockbacks
Arm Bar
HS Plank
Dorsiflexion
Halos
Pull Thru
HFS
HK Windmills
Hike Drills
Box Squat
OH Carry
DS Swing
Assist Pry
Heavy to Bridge
YB Swing
KB Pry
Loaded Split Squat
Towel Swing
Goblet Squat
Pause Getups
Heavy Deadlift
Loaded Getup – Grant A.
8
PRIMAL STANDARD
OVERVIEW
TARGETS + DRILLS
•  By achieving Primal Standard, you’ve shown strength and
skill in four of the six foundational movement categories
•  In this level, you’ll focus on the 1H Swing and Clean,
which will help you build a strong foundation in advance
of the Press and Snatch (in the next level)
•  You’ll also take your squatting strength to the next level
with the Double Kettlebell Front Squat!
NEW EXERCISES!
1H SWING
16k
10/10
24k
SA KB DL
Shoulder Packing
DBL FRONT SQT
12k
5
20k
DBL KB CLEAN
12k
5
20k
“Tough Love”
Grip/Rack Position
H2H Swing
“Cheat Cleans”
LOADED GETUP
16k 1/1 24k
SIMPLE*
16k
100
10
24k
Racked Carries
“Clip Board” Drill
“Swing to Clean”
“Face Wall” Clean
“Spearing” Hand
Sw – Cl – Sw – Cl - Sw
Swing – Dan S.
*Indicates conditioning test.
9
PRIMAL STRONG
OVERVIEW
•  In Primal Strong, you’ll master the two remaining
foundational exercises: the Press and Snatch
•  Once this level is achieved, you’ll have the strength and
skill necessary to achieve StrongFirst Level 1 Certification
•  Reaching this level will likely require 6-12 months of
dedicated kettlebell training
TARGETS + DRILLS
NEW EXERCISES!
1-ARM PRESS
SNATCH
1H SWING
16k 5/5 24k
16k 5/5 24k
“CI Grip Req.”
OH Wrist Position
TK Press
OH Static Stomp
HK Press
“Top Down” Snatch
LOADED GETUP
Waiter Press
High Pull
20k 1/1 32k
“Vertical” Forearm
“Swing that ends OH”
DBL KB CLEAN
“Tough Love” Tension
“Pop, Pull, Punch”
“Heavy” Rock Hold
Swing to Snatch
5:00 SNATCH*
“Wedging”
Wall Snatch Drill
16k
20k
10/10
32k
DBL FRONT SQT
16k
16k
5
5
100
24k
24k
24k
“CI -> PR Position”
“Be a Strength Pro”
Snatch – Julia M.
*Indicates conditioning test.
10
PRIMAL ELITE
OVERVIEW
•  By reaching this level, you’ve shown a mastery of both
skill and strength with all six foundational exercises •  It will become increasingly important to improve your
tension techniques and practice intelligent training
•  This means being consistent, practicing patience, and
making a mental commitment to reach Primal Beast!
TARGETS
1H SWING
24k
10/10
40k
DBL KB CLEAN
20k
5
32k
DBL FRONT SQT
20k
5
32k
LOADED GETUP
24k 1/1 40k
1-ARM PRESS
SNATCH
1
20k 5/5 32k
1/3 BW
1/2 BW
one side only
5:00 SNATCH*
20k
Press – Sean G.
100
32k
*Indicates conditioning test.
11
PRIMAL BEAST
OVERVIEW
•  Welcome to the final level of the system!
•  Similar to Primal Elite, you will continue to build tension
techniques and practice intelligent training
•  Remember that your body needs consistency, not variety.
This mental commitment is critical in your journey to
master these heavy bells
TARGETS
1H SWING
32k
10/10
48k
DBL FRONT SQT
24k
5
40k
DBL KB CLEAN
1-ARM PRESS
- same as previous -
24k
1
48k
LOADED GETUP
32k 1/1 48k
SNATCH
24k 5/5 40k
one side only
SINISTER*
32k
24k
Double Front Squat – BJH
100
10
48k
*Indicates conditioning test.
12
LEVEL TECHNIQUE
SWING TECHNIQUE
BODY POSITION
• 
Back should be neutral
• 
Shoulders should be packed
• 
Neck should be neutral or slightly extended
on the bottom of the swing
• 
Heels, toes, and the balls of the feet should
remain planted
MOVEMENT
• 
Kettlebell handles should pass above your
knees during the backswing
• 
Arms should remain straight at the top and
bottom of the swing
• 
Body should form a straight line on the top
of the swing (with abs and glutes
contracted)
• 
There should be no forward knee
movement on the upswing
• 
The KBs float briefly on the top of the swing
• 
Biomechanical breathing match
14
SQUAT TECHNIQUE
BODY POSITION
• 
Spine should be neutral
• 
Heels and toes should remain planted
MOVEMENT
• 
The knees should track the toes
• 
You should pause momentarily on the bottom
before initiating the ascent with a grunt
• 
Hips should ascend at the same rate as the
shoulders (not faster)
• 
Hips and knees should extend fully on the top
of the squat
15
GETUP TECHNIQUE
BODY POSITION (AT START)
• 
Wrist on the KB side should be neutral
• 
Elbow on the KB side should be locked
• 
Shoulder on the KB side should be packed
• 
Shoulder of the free arm must not shrug up
MOVEMENT
• 
Use both hands to lift the KB off the ground to
the starting position
• 
The heel of your foot on the KB side must stay
planted during the low sweep and lunge
• 
Your knee should touch the ground silently on
the descent into the half-kneeling position
• 
Your arm holding the KB should remain
vertical
• 
Your neck should be neutral for the top half of
the movement (from the lunge up)
• 
In the top position, your knees should be
locked and your lower back must not
hyperextend
1
4
2
5
3
6
16
CLEAN TECHNIQUE
BODY POSITION
• 
Kettlebells, elbows, and the torso “become
one” on the top of the clean
• 
Shoulders must be pressed down
• 
Wrists must be straight
MOVEMENT
• 
All of the points that apply to the swing
(minus the extension and float) apply to the
clean
• 
Kettlebells should travel the shortest
distance possible
• 
Kettlebells should come into contact with
your forearms on the top of the clean (with
no impact)
• 
Ladies may not hit their breasts with their
arms or kettlebells for health reasons
17
PRESS TECHNIQUE
BODY POSITION
• 
Fists must be below the chin level in the
rack position
• 
Keep the quads, glutes, and midsection
tight
• 
Torso may lean slightly back (but the lean
may not increase during the press)
• 
Forearms should remain vertical or nearly
vertical throughout the press
• 
Wrists may not hyperextend
MOVEMENT
• 
Press with your knees locked, the neck
neutral, and no back bend
• 
Lock out your elbows completely and pause
motionless
• 
Shoulders may not elevate in the range
between the rack and the point where the
handle is at the eye level
• 
Pause for one second in the rack before
each press
18
SNATCH TECHNIQUE
BODY POSITION
• 
At the lockout, your arm must be level with the
head or behind the head
• 
Your neck should be neutral
• 
Your lower back should not hyperextend
MOVEMENT
• 
Swing the KB sitting on the ground back
between your legs, and snatch it overhead in
one smooth motion to a straight-arm lockout
• 
Catch the KB softly without banging your
forearm or jarring your elbow and shoulder
• 
Actively lower the KB between your legs close
to the body without touching your chest or
shoulder
• 
Be explosive and practice the biomechanical
breathing match
19