Episode 7 – The Benefits of Kettlebell Training

This week on the Performance360 Podcast, Coach Dave, Pritz and Julianne discuss the highly beneficial Kettlebell and ways it will help you.

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1. WAYS TO BEST USE THE BELL.

  • Use heavy swings as much as you accessorize with extra barbell work.
  • Don’t treat it as an afterthought in class. There is a reason it’s the only movement that’s consistently programmed at over 100 reps in workouts.
  • Variety of higher rep, lighter weight + lower rep, higher weight.
  • Both OH and Russian, with a tendency towards Russian.

2. BELLS FOR FAT LOSS AND CONDITIONING.

  • EPOC
    • Total body nature of the swing variations and goblet variations.
    • The more muscles we use, the greater our EPOC. Via “The Most Efficient Way to Burn Fat and Build Strength”.
      • Explained simply, EPOC is the rate at which our body consumes oxygen after we’ve exercised in an attempt to get us back to a normal state. Reproduction of adenosine triphosphate burned in the workout, returning our body to its resting temperature, protein reparation to muscles to name a few.
  • High calorie burn due to compound nature.
  • Doesn’t beat up the joints.

3. BELLS FOR STRENGTH.

    • LATS
      • An overview: Many fitness professionals like Eric Cressey call them the most influential muscle in the human body. Powerlifters & Weightlifters recognize their importance.
      • Doing anything for strength without strong lats is like trying to drag race in sand. No foundation to drive off of.
      • Function:
        • Adduction. They serve to pull your arms in towards your body (think pull-ups) and to keep them there (cleans, deadlifts, snatches).
        • Shoulder Stabilizers. In the overhead position. Weak lats are a recipe for disaster when snatching, performing overhead squats or the Turkish get-up.
        • Spine Stabilizers. They serve to help stabilize your spine, specifically in the lumbar region.
  • Transfer of Force  Lats are technically part of the core.
    • Due to spine proximity and fiber orientation, they are kind of a superhighway that all performance travels through.
  • GRIP
      • Pull-up plateaus.
      • Grip is the CNS connection to our lifts. Your grip giving out is often really your CNS.
      • KB Swings teach the full ten digits, thumbs included to grip.
        • More surface area.
        • Draws in more muscle tissue with wakes up more neural pathways responsible for CNS strength.
  • POSTERIOR CHAIN
      • Hamstrings, glutes and spinal erectors very much.
      • Hinge nature.
      • Also some adductors.
  • BREATHING

4. MISTAKES TO AVOID IN THE SWING

    • Flipping the bell.
    • Starting from extension.
    • Reaching.
    • Squatting.
    • T-Rex.
    • Lean Back.

Holler at us with topic questions and feedback. Please share it if you enjoyed it.

-The P360 Team