TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

KETTLEBELL MOVEMENT VARIATIONS

Kettlebell swings are a dynamic version of Good Mornings, with the weight held with a single hand, alternating between either hand or two handed. The kettlebell is swung between the legs in a controlled by forceful manner. This exercise helps an athlete train the musculature needed to maintain proper athletic posture. Emphasis is on executing a proper hip hinge in dynamic fashion with weight swung anterior to the body.

Kettlebell Swings: Two Handed – Singles

• Stand in athletic position. Feet shoulder width apart
• Position the kettlebell arm’s length out in front of you.
• Utilizing a proper hip hinge movement, lower your hips and grab the kettlebell with both hands utilizing an overhand grip. You should be in a position like you’re going to hike a football.
• Hike the kettlebell back through your feet while maintaining a flat back, with your torso almost coming parallel to the floor
• Once the kettlebell is through your legs, exhale, and then contract your glutes, pushing your hips forward to lift your body into a upright position.
• Allow your arms to swing the kettlebell. Shoulder height or parallel to the ground is your target
• Try not to use arm strength to raise the kettlebell.
• This is an Explosive hip hinge movement with power coming from the hips not the arms.
• Return the kettlebell to the floor, under control in the same fashion
• This is an introductory movement to teach athletes to initiate movement with a hip thrust rather than a pull with the arms.