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In our opinion, kettlebell (KB) training should be included in the majority of athletic training programmes.
Our MMA expert Emerson breaks down his second of a three part, 12 week strength & conditioning fight preparation.
McGill & Marshall (2011), did a kinematics analysis of some of the basic movements of kettlebell work. Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core. Most programs today ranging from generalist programs to those of Olympians will include some kettlebell work.
After all, everyone from Lance Armstrong to US Airforce Pararescuemen use them- so whatever your athletic vocation, you can benefit from them.
His previous experience working with national, olympic and professional athletes has given him an appreciation of how far the body can go when all factors are balanced correctly.
Resembling a mini bowling ball with a handle, kettlebells are great for cardio, strength, and flexibility training Oxygen cost of kettlebell swings.
This exercise is pretty difficult since I feel it a lot more in my shoulder than anywhere else, two-arm kettlebell swings are much more favorable. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises.
Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try. A swing is not a squat + extended position should be fully upright as the hips are used to propel the weight forward.
Pass-Through Lunge: the bell goes down on one side of the body, switching hands and up through the legs, and then down the other side. Sumo High Pull: A swing variation where the kettlebell is thrusted a little higher than the Russian swing, and at the apex the bell is pulled in towards the shoulder, and the pushed out again and back into the swing down.
Goblet Squat: the goblet position, which can help develop hip mobility by using the elbows to push the knees out at the bottom of the squat.

Around The World (waist): move the weight around your waist in a small circle, until you reach the stating position again, Keep kettlebell bottom pointing down when behind you, its bottom points down keep the core braced.
Snatch: The kettlebell is held in one hand, lowered to below the groin, swung to an overhead position and held stable, before repeating the movement. Figure Eights: trainee moves the bell in a figure-8 through the legs while in a partial squat. Renegade Rows: Also called a plank row, the trainee starts in the plank position holding the handles of two grounded kettlebells. Turkish Get Up: A kettlebell exercise that combines the lunge, bridge and side plank to build strength, the get-up is a slow and controlled movement, unlike the other exercises that have a power or ballistic element.
His background as an athlete, a coach and a rehabilitation specialist has lead him to have an understanding of the union between pre-habilitation, training and rehabilitation. He now works full-time as a high performance coach to professional and amateur athletes, and under specific circumstances as a private fitness consultant. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles. Your legs should be straight and your core tight on the upswing, going back to a squatting position on the down swing.
One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Keeping the arm holding the bell extended vertical, the athlete transitions from laying supine on the floor to standing, and back again. Kieran is a recreational football player and coach, and is due to complete his UEFA A coaching license in 2011. Health & Exercise Sciences Department, Human Performance Laboratory, Truman State University, Kirksville, Missouri. Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights, while men go for 16 to 32 kg, though these weights vary depending on the exercises of choice. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum.
Alternate hands when the kettlebell is behind the legs; aim for 10 to 12 reps with each arm.

Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!) Just remember: quality over quantity! Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Here’s the fun part: Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body. Keep feet shoulder-width apart, and hold the kettlebell in front of the body, arms extended at chest level. Swing the kettlebell behind the back with one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Begin to swing upwards: Shrug the shoulders, pulling the body and 'bell up to the shoulder. The 'bell should end in the “rack” position: resting on the forearm, which is tucked close to the body, the fist at your chest. Next, bend the knees and press the kettlebell overhead while jumping into a split jerk position.

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