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What is a kettlebell?
•Began in Russia in the 1700s•Cast iron weight resembling a cannonball with a handle•Ranges from 10 lbs-106 lbs•Designed so that center of mass extends beyond the handle•The handle allows for a release motion, unlike dumbbells
What are the benefits of using kettlebells?
The basic design of the kettlebell gives the athlete an advantage over basic weight training and dumbbells because of the handle and center of mass
Strength, agility, flexibility, and balance improvement in one unit Can be used for both rehab and prevention training Non-impact way to improve cardio and plyometric ability Fewer injuries compared to regular weight training Athletes use muscles and parts of their body not used in typical weight
training Improves contract and release impulse (MVC) Utilizes the same position that many sports use Teaches athletes proper breathing techniques Compact Inexpensive
The SwingThe Swing
Strengthening/Prevention-hip strengthening and flexibility-overall cardio and muscular strength-increase MVC
Rehabilitation -non-impact cardio workout and improves
plyometric ability -strength conditioning and weight lifting in
one
Strengthening/Prevention-hip strengthening and flexibility-overall cardio and muscular strength-increase MVC
Rehabilitation -non-impact cardio workout and improves
plyometric ability -strength conditioning and weight lifting in
one
The Turkish Get UpThe Turkish Get Up
Strengthening/Prevention-stabilizes all three planes of movement-emphasizes hip flexibility and thoracic spine
and shoulder strengthening-core strengthening
Rehabilitation-grind movement-thoracic/shoulder mobility-upper body and spine extension focus
Strengthening/Prevention-stabilizes all three planes of movement-emphasizes hip flexibility and thoracic spine
and shoulder strengthening-core strengthening
Rehabilitation-grind movement-thoracic/shoulder mobility-upper body and spine extension focus
Goblet SquatGoblet SquatStrengthening/Prevention-jumping motion-forces athlete to squat properly-maximizes range of motion and proper form-works both lower legs and shoulder/upper
back-improves hip flexibility
Rehabilitation-non-impact cardio/strength workout
Strengthening/Prevention-jumping motion-forces athlete to squat properly-maximizes range of motion and proper form-works both lower legs and shoulder/upper
back-improves hip flexibility
Rehabilitation-non-impact cardio/strength workout
The Snatch
Strengthening/Prevention
-improve VO2 max
Rehabilitation
-backwards throwing motion to strengthen shoulder girdle
For my information on kettlebells and RKCs
visit
For my information on kettlebells and RKCs
visit
www.dragondoor.comwww.dragondoor.com
ReferencesReferences• www.dragondoor.com
• Mastering the Turkish Get-Up for Total Body Power-Adam T. Glass RKC
• With My Athletes... Jeremey Layport RKC• The Kettlebell Swing- First for a Reason-
Bill Fox RKC
• Enter the Kettlebell- Pavel• http://en.wikipedia.org/wiki/Kettlebell
• www.dragondoor.com• Mastering the Turkish Get-Up for Total
Body Power-Adam T. Glass RKC• With My Athletes... Jeremey Layport RKC• The Kettlebell Swing- First for a Reason-
Bill Fox RKC
• Enter the Kettlebell- Pavel• http://en.wikipedia.org/wiki/Kettlebell