MUSCLE ACTIVATION / TOTAL BODY

Muscle Activation exercises are designed to engage the specific muscles which are targeted that day during your training and temporarily improve the connection between the brain and the muscles. Improving muscle activation can allow for stronger contractions, better performance, and cleaner technique, resulting in safer and more effective training. Typically, these exercises are stationary by nature and specific to Total Body, Upper Body or Lower Body movement patterns.

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
• The Kettlebell should be between your feet but in front of you on the floor
• Utilizing a proper hip Hinge movement, lower your hips, trunk braced, arms straight, and grab the Kettlebell with one hand using an overhand grip. You should be in a position like you’re going to hike a football.
• Begin by pulling the kettlebell along the floor until it is behind your feet.
• Shoulders back, activate your lats and engage your core.
• Maintain a flat back, with your torso almost coming parallel to the floor
• From this pause position, initiate your swing.
• Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as it will naturally go. Shoulder height or parallel to the ground is your goal, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift.
• Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees.
• This is an Explosive hip hinge movement with power coming from the hips not the arms.
• Return the kettlebell to the starting position on the floor and repeat.
• This is an introductory movement to teach athletes to initiate movement with a hip thrust rather than a pull with the arms.