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.
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.
- 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.
- 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.
- 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.
- 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.
4. MISTAKES TO AVOID IN THE SWING
- Flipping the bell.
- Starting from extension.
- Lean Back.
Holler at us with topic questions and feedback. Please share it if you enjoyed it.
-The P360 Team