kettlebells

Kettlebell swings for medial hamstring

Kettlebell swings for medial hamstring

We introduced KB’s a while back, indicating their effectiveness in non-specific (pre-season / general prep phase) aerobic conditioning. Similarly, when we talked about KB training and spinal loading, we mentioned that the KB swing compliments the squat by providing a balance to the spinal loading pattern as well as activating the spinal extensors and gluteal muscles at 50% and(…)

Emerson Turnier: pre-fight preparation & conditioning CYCLE 1

Emerson Turnier: pre-fight preparation & conditioning CYCLE 1

This is CYCLE 1 of a hypertrophy/strength preparation program, which is the necessary start-point before increasing strength-power. (At a later stage I will debunk on why I would suggest these particular exercises for a fighter who needs to acquire strength and power but who’s not necessarily used to weight lifting). The numbers, reps, sets, weight,(…)

Kettlebell swings and snatches

Kettlebell swings and snatches

McGill & Marshall (2011), did a kinematics analysis of some of the basic movements of kettlebell work. Using a 16kg kettlebell on 7 male weightlifters and 1 kettle instructor, they found that the kettlebell swing and snatch movements require a hip-hinge squatting movement that activates 50% MVC of low back extensors and 80% MVC gluteal muscles.(…)