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

The use of Kettlebells is a great training variation, especially were working to engrain specific movement patterns precedes training with heavier loads.

Kettlebell High Pull: 1 KB

• Begin with a stance slightly wider stance than shoulder width, with the kettlebell placed between our feet
• Weight balanced over the mid foot. Trunk braced, arms straight, back flat, head and eyes facing forward. Grap the kettlebell using an overhand grip.
• Before executing the movement, the muscles of the quadriceps, glutes, and lats should be contracted and the shoulder blades depressed to create tension and stability.
• Hips raised with thighs above parallel to the floor
• Keep your core tight with pelvis and lumbar spine in a neutral position to avoid rounding of the spine
• To begin the movement, focus on pressing your feet through the floor.
• The knees, hips, and back should extend simultaneously, driving the hips forward.
• Lock out is achieved when the knees, hips, and back are fully extended.
• Simultaneously, High-Pull the Kettlebell to chest height, elbow high, forearm vertical, wrist straight
• Instead of leaning back into the lockout position, think “stand tall” to finish the movement.
• Under control lower yourself and weight to the floor returning starting position