In Russia, kettlebells have long been the top choice fitness-tool of Olympic athletes, elite special forces and martial artists. The kettlebell's ballistic movement challenges. You can tap into this fantastic method of training.
The Swing
The Swing is the foundation of effective Russian Kettle Bell Training. It teaches:-
The Swing maximises muscular endurance of the back and waist, factor critical to lower back pain prevention.
CONDITION:
Swing a KB between legs and then in front up to the chest level for repetitions.
STANDARD:
1. Maintain the box squat alignment
a. The head up
b. A straight - not to be confused with 'upright' back.
c. Sit back rather than dip down
2. Extend the hips and knees fully on the top, the body must
3. Keep your arms and shoulders loose and lift with a hip thrust
Turkish Get-Ups
Excellent for the shoulders stability, flexibility, and resilience. A mastered TGU will make all overhead drills much easier.
CONDITION:
Lie on the back and bring the KB to the floor, press lockout with both hands. Let go of the KB with the assisting arm and slowly stand up while keeping the arm straight and vertical. May assist by pushing with the free arm into the ground. Slowly reverse the movement.
STANDARD:
1. Lift the KB from the ground and return it with both hands (an elbow safety measure).
2. At no point allow the KB to hyperextend and stress the wrist. Keep the handle at the base of the palm and keep wrist tight.
3. Lock the elbow and keep it locked for the duration of the set.
4. Don't do anything that you would not or could not do with a very heavy KB. That implies keeping the arm vertical and totally controlling the KB and whole body at all times.
5. Breath shallow and keep abdomen pressurized throughout the set.
6. Never practice high ups and never train to fail.
The Windmill
Promotes strength, flexibility and resilience of the shoulders, hips and back.
CONDITION:
Lift KB overhead in a safe manner of your choice. Keeping back leg straight and vertical and feet slightly turned away from the KB, fold forward and sideways as deep and prudent.
STANDARD:
.1. The movement is spine rotation plus hip flexion rather than spine tension
2. Keep back leg (the one under the KB) straight and vertical.
3. Keep most of the weight on a back leg
4. Keep front knee 'soft' and don't let it bow in (track the foot)
5. Don't go any lower than you can safely. Patiently develop your flexibility.
6. Keep elbow locked.
7. Always keep and eye on the KB.
And many more exercises and KB's drills...
To see some of our previous Kettlebell training workshops click here
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