Kettle Bell Training Tips

Kettlebell training tips: 1. Rehab/prevention training: a. “Brace” concept, air balloon in the stomach image b. Fire lats, shoulders back c. Wrist position d. Joint — Need: i. Foot — Stability ii. Ankle — Mobility iii. Knee — Stability iv. Hip — Mobility v. Lumbar Spine — Stability vi. Thoracic Spine — Mobility vii. Scapula — Stability viii. Gleno-Humeral Joint — Mobility ix. Elbow — Stability e. Shoulders stretch (halo, lever stretch) f. Chest/back stretch g. Hips stretch h. Overhead hold/squat/Sots press benefits – different levels for different people i. Dynamic warm-up, flexibility drills 2. Exercises for variety, health-fitness emphasis, and sport-specific drills: a. Swing/alternate swing/swing-turn/swing-walk/swing-split b. Clean/alternate clean/clean-split c. Snatch/high pull/snatch-split/Dan John drills d. Cardio-strength benefits of A. B. and C. e. Renegade row f. Thruster g. Drills that use body of the KB (push-ups, sit-ups, farmer walk, waiter walk, overhead walk) h. Turkish get-up i. Windmill j. Sots press k. Figure 8 clean l. Russian twist m. Alternate military press/See saw press n. Floor press o. Russian sit-up p. Floor press with reverse Russian twist q. Lunge with pass/twist/press r. Juggling 3. Reps-sets-tempo a. 5x5 routine - strength b. 3x15 routine – cardio/local endurance c. Ladder – great variety (different from pyramid) d. 3x3 – “filler” e. 30-45 sec – stretching, cardio, warm-up