關於課程 About the Course

IKFF創辦人是Steve Cotter，在國際健身圈是有名的壺鈴大師，課程主要內容會針對六項基本動作去做細節講解，分別有：Swing、Clean、Press、Push Press、Snatch、以及Squat，基本上就是動作的進程教學，常見錯誤，以及如何修正動作品質。

IKFF式的甩壺技巧據Cotter本人指出，他沒有分硬式或是軟式的技巧派別，他操作的是「混合」式的，因為他非常推崇中國的【太極】陰陽兩極的觀念，認為世上所有的東西都是一體兩面，但也都是互補的，因此如何找到最適合你的操作方式才是重點，也就是競賽型的方法，非常強調呼吸，認為呼吸是人體的根本，經由Cotter編排及講解後柔軟度/活動度熱身變成了非常不一樣的東西，從頸椎、胸椎、肩關節、髖關節、踝關節，到整合為一。

六項基本動作的講解與示範，過程中Cotter強調一個點【與壺鈴共舞，不要跟它對抗】，Cotter對於動作的細節與流暢性著墨許多。

課程內容:
– 六項基本動作去做細節講解，分別有：
Swing、Clean、Press、Push Press、Snatch、以及Squat，基本上就是動作的進程教學
– 常見錯誤
– 如何修正動作品質

The certification is suitable for both beginners, more experienced, and advanced kettlebell practitioners. You learn all the techniques of the classic kettlebell lifts in one weekend.

The level 1 kettlebell course focuses on two high-level points:
1) Mastery of the basics
You will learn all the fundamental kettlebell exercises, several variations, and most importantly, the key physical training principles underlying and associated with each movement.
2) Coaching skills
In addition to learning how to take your own fitness to higher levels, you will learn how to coach others safely and effectively utilizing a process Steve has refined over several years and thousands of clients.

Kettlebell exercises covered:
– Swing
– Clean
– Rack position
– Hand position
– Overhead position
– Press
– Push Press
– Clean & Push Press
– Jerk (taught but not tested on)
– Long Cycle (Clean + Jerk – taught but not tested on)
– Snatch
– Squat

Assessment test
All CKT Level 1 candidates must pass a stringent assessment in order to successfully complete the requirements and achieve the Level 1 CKT distinction. This consists of the following 所有 CKT 1 級候選人都必須通過嚴格的評估才能成功完成要求並獲得 1 級 CKT 榮譽。這包括以下內容：

– 100x Hand to hand swing (switching hands after each rep is completed)
– 32x Clean & Push Press/Jerk (2 min per hand – 4 min set total; minimum 8 rpm, 32 reps total, must work for the full 2 minutes on each hand)
– 60x Snatch (only 1 hand switch, can do 30 each hand or any combo that totals 60 reps)
– 30x Front Squat or Goblet Squat (2 min, 15 rpm, must hold KB for the entire 2 minutes)

IKFF的考試項目，會依男女按照體重分量級拿壺鈴考試，基本上是男生20kg，女生12kg，主要項目有：

1. 單手Swing 100下 / 每一下都換手

2. Clean & Press/Jerk 每隻手16下

3. Snatch 60下 / 只能換一次手

4. Squat 30下

Rules:
– Only one hand switch with the Clean & Push Press/Jerk
– Only one hand switch with the Snatch
– Clean & Push Press/Jerk and the Squat are timed
– No rest or break between exercises
– Kettlebell may not be put down
– Freehand cannot touch the kettlebell
– Official test: Men 20 kg kettlebell and Women 12 kg kettlebell
– Women under 45 kg use 8kg
– Women over 55 years of age use 8kg
– Men under 60kg use 16kg
– Men over 55 years of age use 16kg

規則：
– Clean & Push Press/Jerk 只有一隻手開關
– 只有一隻手可以用 Snatch 切換
– Clean & Push Press/Jerk 和 Squat 是計時的
– 練習之間沒有休息或中斷
– 壺鈴不能放下
– 徒手不能觸摸壺鈴
– 官方測試：男子 20 公斤壺鈴和女子 12 公斤壺鈴
– 45 公斤以下的女性使用 8 公斤
– 55歲以上的女性使用8kg
– 60 公斤以下的男性使用 16 公斤
– 55 歲以上的男性使用 16kg

Instructor 導師: IKFF Founder 創辦人Steve Cotter

Date 日期: 29/4/2023 Sat 星期六
Time 時間: 9am – 6pm
Venue 上課地點: 觀塘開聯工業中心B座5樓503室 Room 503, Block B, Hoi Luen Industrial Centre, Kwun Tong

Language 語言: 中文及英文 Chinese and English
Target 對象: 對壺鈴有興趣人士 suitable for both beginners, more experienced, and advanced kettlebell practitioners
Enquiry 查詢: 96923454

**Early Bird Offer 早鳥優惠HKD$6,300
Original Price正價學費: HKD$7,000
◆凡於2023年4月1日或之前報名，可享早鳥優惠 The early bird offer valid till 1 April 2023

💳 繳費方式 Payment Method
Alipay HK 支付寶香港 (Company Name: Asia Strength and Conditioning Association)
☞ https://payment.pa-sys.com/app/booth/pame/bb2fa8ac-f974-4b1a-9f6c-624ac55fc884

以 PAYME 形式付款
☞ 轉賬至 https://qr.payme.hsbc.com.hk/2/DnCDUQeQ758PRCXT3Ph67j

以 FPS 形式付款
☞ 轉賬至 852-96923454
轉數至匯豐HSBC戶口

☞Account Name 戶口: Hong Kong Sports Performance and Strength & Conditioning Association Ltd
☞ Account No. 轉賬至 454-424482-838

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Enquiry 查詢:
✆ ℡ / Whatsapp: +852 96923454
*****如以信用卡繳付, 第3方會額外收取3%手續費即$6489。The amount will be $6489 if paid by Credit Card.

The course is non-refundable and all rights are reserved by HKSPSCA. 課程不可退款，HKSPSCA 保留所有權利。