principles of kettlebell training

Question 1

testing gluteal function

Answer 1

perform a kb deadlift, swing or sumo squat and note what happens to the surface of the bottom and the angle of the pelvis. if in upright position, pelvis tilts backwards and gluteal surface flattens, it is highly likely that the hamstrings are being recruited instead of glutes. gluteal retraining required.
also could perform one leg glute bridge to see where tightness is- should be in glutes.

Question 2

bracing the core

Answer 2

not only protects spine but also helps promote the transfer of kinetic energy from the lower to upper body. by squeezing gluteals and bracing core, a protective cylinder is created that stabilises the hips and lower spine.

Question 3

bracing the shoulders

Answer 3

during kb exercises shoulders should be back and down = ‘shoulder packing’ ~ arms will not be adequately linked to body.

Question 4

breathing

Answer 4

advised to breath in through nose and out through mouth
exhalation should be forced against pursed lips to ensure that many of the accessory respiratory muscles are engaged.
breathing combined with abdominal bracing, increases core and spinal stability.

Question 5

positioning

Answer 5

correct position is crucial to ensuring that the kettlebell is channelled through the path of least resistance, and thus promoting efficiency of movement.
optimum alignment also ensure that the neuromuscular firing patterns used to activate the antagonists are conducive to improving strength and coordination.

Question 6

exercise selection

Answer 6

commence with less complex movements and progress accordingly.

Question 7

speed of movement

Answer 7

in kb training = fast during exertion phase for momentum

for beginners, speed of movement and weight can be reduced to allow greater emphasis on technique

Question 8

kinetic chain

Answer 8

the kinetic chain theory defines body as series of interdependent links or joints, which work together to produce deliberate and coordinated patterns of movement.

Question 9

posterior kinetic chain

Answer 9

comprises of all the muscles, bones and soft tissues on the rear or posterior surface of body.
these muscles are often undertrained (cant see them in mirror)
overtraining muscles in anterior region will lead to cosmetic and functional imbalances, leading to unstable joints.

Question 10

gluteal amnesia

Answer 10

an inhibition of gluteal muscles brought about by underuse - other muscles are recruited to compensate, which creates faulty movement patterns and dysfunction within the neuromuscular system.

Question 11

open and closed kinetic chain

Answer 11

closed kinetic exercises are those that the distal segment of the body (eg feet in a squat) remains fixed and the exercise causes the body to move towards and away from that anchor point.
egs = squat, lunge, renegade row, Turkish get up
open - those that the distal segment is unfixed and moves towards and away from the stable body
egs = swing, press, windmill, snatch