Introduction to Kettlebellsintrotokettlebells.s3.amazonaws.com/Handouts for Introduction to...
28
3/27/2017 1 Introduction to Kettlebells Brad Keisling MSPT, CSCS, KBC level 1 Introduction to Kettlebells Andrus Värnik 2005 World Champion Javelin
Transcript of Introduction to Kettlebellsintrotokettlebells.s3.amazonaws.com/Handouts for Introduction to...
3272017
1
Introduction to Kettlebells
Brad Keisling MSPT CSCS KBC level 1
Introduction to Kettlebells
Andrus Vaumlrnik 2005 World Champion Javelin
3272017
2
Introduction to Kettlebells
Introduction to Kettlebells
Kettlebell History
3272017
3
History of Resistance Training
bull Ecclesiates 19bull 2500 BC Egyptbull 1896 BC British Islesbull 600 BC Greece
ndash Milo
bull Greco-Roman 2nd Centuryndash Galen System of heavy lifting dumbells man to man isometricsndash All must be practical with the aim of promoting prowess in battle
bull Christian Ascetismbull Renaissance
ndash 1531 Sir Thomas Elyot quotes Galenndash Joachim Camerarius ldquoBoys should be encouraged to do exercises such as
hanging from a bar climbing a rope lifting weights matching strength with an opponent
ndash Michel De Montaigne writes of his fathers exercises to ldquobetter enable himselfeto pitch the barre and throw the sledgehelliprdquo
History of Resistance Training
bull 1772 and 1786 Ben Franklin writes of using dumbells on a routine basis for fitness even into his 80rsquos
bull 1824 The first ldquogymrdquo in the USA at the Roundhill school in Northampton MA
bull Europe and British Isles are on pace as well
3272017
4
History of Resistance Training
bull Eugene Sandow
ndash Turn of the Century Strong Man
Kettlebell History
bull So when was the KB invented
Kettlebell History
Greek Halterersquos
3272017
5
Kettlebell History
bull Folklore has it that KBrsquos were used in Russian markets as counterweights At the end of the day the farmers would swing juggle and toss the weights for fun and exercise
bull History places them in eastern Europe but their exact origin is unknown
bull Traditionally they were measured only in poods (approx 16kg) and there were 115and 2 pood varieties
Kettlebell History
bull Russian Competitionndash 1948 1st Regional KB competition
bull General Populationndash USSRndash The general populace was encouraged to pursue
physical fitness via KB lifting groupsbull Had complete control of what strategies to implement in
fitness and healthcarebull The desire to minimize up front costsbull The desire to maximize health longevity and functional
work capacity of their populationbull The desire to minimize healthcare costs over time
Kettlebell History
bull USSR military
ndash KBrsquos used extensively in their fitness training
bull When Russian and US Special Forces started competing against each other after the Soviet Union broke up the Americans made a disturbing discoveryWed be totally exhausted and the Russians wouldnt even be catching their breath says Jeff Shaffer an off-duty Secret Service agent watching the Sterling event It turned out they were all working out with kettlebells
3272017
6
Kettlebell History
bull Came to America via Russian Immigrants
ndash Coney Island Gireviks
bull When did KB come to America
Kettlebell History
Published 1905
Kettlebell History
1902
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
2
Introduction to Kettlebells
Introduction to Kettlebells
Kettlebell History
3272017
3
History of Resistance Training
bull Ecclesiates 19bull 2500 BC Egyptbull 1896 BC British Islesbull 600 BC Greece
ndash Milo
bull Greco-Roman 2nd Centuryndash Galen System of heavy lifting dumbells man to man isometricsndash All must be practical with the aim of promoting prowess in battle
bull Christian Ascetismbull Renaissance
ndash 1531 Sir Thomas Elyot quotes Galenndash Joachim Camerarius ldquoBoys should be encouraged to do exercises such as
hanging from a bar climbing a rope lifting weights matching strength with an opponent
ndash Michel De Montaigne writes of his fathers exercises to ldquobetter enable himselfeto pitch the barre and throw the sledgehelliprdquo
History of Resistance Training
bull 1772 and 1786 Ben Franklin writes of using dumbells on a routine basis for fitness even into his 80rsquos
bull 1824 The first ldquogymrdquo in the USA at the Roundhill school in Northampton MA
bull Europe and British Isles are on pace as well
3272017
4
History of Resistance Training
bull Eugene Sandow
ndash Turn of the Century Strong Man
Kettlebell History
bull So when was the KB invented
Kettlebell History
Greek Halterersquos
3272017
5
Kettlebell History
bull Folklore has it that KBrsquos were used in Russian markets as counterweights At the end of the day the farmers would swing juggle and toss the weights for fun and exercise
bull History places them in eastern Europe but their exact origin is unknown
bull Traditionally they were measured only in poods (approx 16kg) and there were 115and 2 pood varieties
Kettlebell History
bull Russian Competitionndash 1948 1st Regional KB competition
bull General Populationndash USSRndash The general populace was encouraged to pursue
physical fitness via KB lifting groupsbull Had complete control of what strategies to implement in
fitness and healthcarebull The desire to minimize up front costsbull The desire to maximize health longevity and functional
work capacity of their populationbull The desire to minimize healthcare costs over time
Kettlebell History
bull USSR military
ndash KBrsquos used extensively in their fitness training
bull When Russian and US Special Forces started competing against each other after the Soviet Union broke up the Americans made a disturbing discoveryWed be totally exhausted and the Russians wouldnt even be catching their breath says Jeff Shaffer an off-duty Secret Service agent watching the Sterling event It turned out they were all working out with kettlebells
3272017
6
Kettlebell History
bull Came to America via Russian Immigrants
ndash Coney Island Gireviks
bull When did KB come to America
Kettlebell History
Published 1905
Kettlebell History
1902
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
3
History of Resistance Training
bull Ecclesiates 19bull 2500 BC Egyptbull 1896 BC British Islesbull 600 BC Greece
ndash Milo
bull Greco-Roman 2nd Centuryndash Galen System of heavy lifting dumbells man to man isometricsndash All must be practical with the aim of promoting prowess in battle
bull Christian Ascetismbull Renaissance
ndash 1531 Sir Thomas Elyot quotes Galenndash Joachim Camerarius ldquoBoys should be encouraged to do exercises such as
hanging from a bar climbing a rope lifting weights matching strength with an opponent
ndash Michel De Montaigne writes of his fathers exercises to ldquobetter enable himselfeto pitch the barre and throw the sledgehelliprdquo
History of Resistance Training
bull 1772 and 1786 Ben Franklin writes of using dumbells on a routine basis for fitness even into his 80rsquos
bull 1824 The first ldquogymrdquo in the USA at the Roundhill school in Northampton MA
bull Europe and British Isles are on pace as well
3272017
4
History of Resistance Training
bull Eugene Sandow
ndash Turn of the Century Strong Man
Kettlebell History
bull So when was the KB invented
Kettlebell History
Greek Halterersquos
3272017
5
Kettlebell History
bull Folklore has it that KBrsquos were used in Russian markets as counterweights At the end of the day the farmers would swing juggle and toss the weights for fun and exercise
bull History places them in eastern Europe but their exact origin is unknown
bull Traditionally they were measured only in poods (approx 16kg) and there were 115and 2 pood varieties
Kettlebell History
bull Russian Competitionndash 1948 1st Regional KB competition
bull General Populationndash USSRndash The general populace was encouraged to pursue
physical fitness via KB lifting groupsbull Had complete control of what strategies to implement in
fitness and healthcarebull The desire to minimize up front costsbull The desire to maximize health longevity and functional
work capacity of their populationbull The desire to minimize healthcare costs over time
Kettlebell History
bull USSR military
ndash KBrsquos used extensively in their fitness training
bull When Russian and US Special Forces started competing against each other after the Soviet Union broke up the Americans made a disturbing discoveryWed be totally exhausted and the Russians wouldnt even be catching their breath says Jeff Shaffer an off-duty Secret Service agent watching the Sterling event It turned out they were all working out with kettlebells
3272017
6
Kettlebell History
bull Came to America via Russian Immigrants
ndash Coney Island Gireviks
bull When did KB come to America
Kettlebell History
Published 1905
Kettlebell History
1902
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
4
History of Resistance Training
bull Eugene Sandow
ndash Turn of the Century Strong Man
Kettlebell History
bull So when was the KB invented
Kettlebell History
Greek Halterersquos
3272017
5
Kettlebell History
bull Folklore has it that KBrsquos were used in Russian markets as counterweights At the end of the day the farmers would swing juggle and toss the weights for fun and exercise
bull History places them in eastern Europe but their exact origin is unknown
bull Traditionally they were measured only in poods (approx 16kg) and there were 115and 2 pood varieties
Kettlebell History
bull Russian Competitionndash 1948 1st Regional KB competition
bull General Populationndash USSRndash The general populace was encouraged to pursue
physical fitness via KB lifting groupsbull Had complete control of what strategies to implement in
fitness and healthcarebull The desire to minimize up front costsbull The desire to maximize health longevity and functional
work capacity of their populationbull The desire to minimize healthcare costs over time
Kettlebell History
bull USSR military
ndash KBrsquos used extensively in their fitness training
bull When Russian and US Special Forces started competing against each other after the Soviet Union broke up the Americans made a disturbing discoveryWed be totally exhausted and the Russians wouldnt even be catching their breath says Jeff Shaffer an off-duty Secret Service agent watching the Sterling event It turned out they were all working out with kettlebells
3272017
6
Kettlebell History
bull Came to America via Russian Immigrants
ndash Coney Island Gireviks
bull When did KB come to America
Kettlebell History
Published 1905
Kettlebell History
1902
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
5
Kettlebell History
bull Folklore has it that KBrsquos were used in Russian markets as counterweights At the end of the day the farmers would swing juggle and toss the weights for fun and exercise
bull History places them in eastern Europe but their exact origin is unknown
bull Traditionally they were measured only in poods (approx 16kg) and there were 115and 2 pood varieties
Kettlebell History
bull Russian Competitionndash 1948 1st Regional KB competition
bull General Populationndash USSRndash The general populace was encouraged to pursue
physical fitness via KB lifting groupsbull Had complete control of what strategies to implement in
fitness and healthcarebull The desire to minimize up front costsbull The desire to maximize health longevity and functional
work capacity of their populationbull The desire to minimize healthcare costs over time
Kettlebell History
bull USSR military
ndash KBrsquos used extensively in their fitness training
bull When Russian and US Special Forces started competing against each other after the Soviet Union broke up the Americans made a disturbing discoveryWed be totally exhausted and the Russians wouldnt even be catching their breath says Jeff Shaffer an off-duty Secret Service agent watching the Sterling event It turned out they were all working out with kettlebells
3272017
6
Kettlebell History
bull Came to America via Russian Immigrants
ndash Coney Island Gireviks
bull When did KB come to America
Kettlebell History
Published 1905
Kettlebell History
1902
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
6
Kettlebell History
bull Came to America via Russian Immigrants
ndash Coney Island Gireviks
bull When did KB come to America
Kettlebell History
Published 1905
Kettlebell History
1902
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
7
Kettlebell History
Kettlebell History
Kettlebell History
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
8
Kettlebell History
bull Published in 1914
NFL Play 60
Parental Responsibility
Kettlebell History
Travel gym
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
9
Kettlebell History
Kettlebell History
bull Modern day industry leaders
ndash RKC
bull Pavel Tsatsouline
bull Brett Jones
bull Gray Cook
ndash KBC
bull Adam Khai-Chronin
bull Dave Ganulin
Kettlebell History
bull Resource List
ndash wwwdragondoorcom
ndash wwwkettlebellconceptscom
ndash wwwstrongfirstcom
ndash wwwfunctionalmovementcom
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
10
Kettlebell Safety
bull Need open space
bull Clear of traffic
bull Sweat control
bull Proper attire
bull Education about muscle soreness
bull Donrsquot do anything you wouldnrsquot do with a 48kg KB
Kettlebell Anatomy Biomechanics Physiology
Brad Keisling MSPT CSCS KBC level 1
The System
Motor Learning
Based on movement observation how to coach for improved skill efficiency and goal acquisition
Exercise Physiology
The chemical and NM processes that occur with movement
Biomechanics
Study of the structure and function of biological systems by means of the methods of mechanics
AnatomyKinesiology
The foundation for understanding the physical structures involved in movements
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
11
KB Functional Anatomy
Spine Stability -Panjabi showed that Devoid of musculature can buckle with loads as small as 20 lbs (90 N)
-Typical ADLrsquos involve around 2000 N according to McGillrsquos work
KB Functional Anatomy
Spine Stability ldquoTrue spine stability is achieved with lsquolsquobalancedrsquorsquo stiffening from the entire musculature including the rectus abdominis and the abdominal wall quadratus lumborum latissimus dorsi and the back extensors of longissimusiliocostalis and multifidus Focusing on a single muscle generally does notenhance stability but creates patterns that when quantified result in less Stabilityrdquo
-McGill
KB Functional Anatomy
bull Latissimus Dorsi and Gluteus Maximusndash Thoracolumbar fascia
stiffnessldquoChronic back pain tends to inhibit the gluteal muscles as hip extensors and as a result clients create hip extension using the hamstrings as a substituting pattern Subsequent back extension overactivating the spine extensors creates unnecessary crushing loadsrdquo
-McGill
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
12
KB Functional Anatomy
bull The ldquo4 Knotsrdquondash If a knot is tied too
loosely it wonrsquot hold two structures together
ndash If a knot is tied too tightly it will bind the two structures in an immobile fashion
ndash If there is an imbalance of tension or strength at any problems with locomotion will occur
Kettlebell Biomechanics
bull What is the Difference
ndash Machine
ndash DB
ndash Free Weight
ndash KB
bull Length Tension Curve
Kettlebell Biomechanics
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
13
Kettlebell Biomechanics
bull U-shaped handle allows for
ndash COG Displacement
ndash More Complex Leverage System
ndash A fluctuating Resistance arm
ndash Increased Rotational Inertia
ndash Multiplaner Motion
ndash Environmental Similarity
Kettlebell Biomechanics
Travel gym
Kettlebell Biomechanics
bull ldquoStrength outcomes in fixed vs free form equipmentrdquo
ndash Spennewyn Journal of Strength and Conditioning Research Vol 22 Jan 2008 pp 75-81
raquo FX group increased strength 57 from baseline while the
FF group increased strength 115 from baseline
raquo Balance improved 49 in the FX versus 245 in the FF groups Testing
raquo Additionally the FX reported increased pain levels while the FF group reported lowered overall pain levels
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
14
Kettlebell Biomechanics
bull Newtonrsquos Law of Inertia An object will stay in motion (dynamic inertia) or at rest (static inertia) unless acted upon by another force
bull Are we training our patients to overcome inertia
ndash Canrsquot be done with a band
ndash There is a time and place for each exercise modality
Kettlebell Biomechanics
bull Kettlebell Swing Snatch and Bottoms-Up Carry Back and Hip Muscle Activation Motion and Low Back LoadsJournal of Strength amp Conditioning Research January 2012 - Volume 26 - Issue 1 -pp 16-27
bull It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (sim50 of a maximal voluntary contraction [MVC] for the low back extensors and 80 MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3200 N of low back compression Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5 which is opposite in polarity to a traditional lift Thus quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function although a few find that they irritate tissues
bull Comparative Spinal Compressionndash Prone ldquoSupermanrdquo6000Nndash SL Sit up 3506ndash Bent leg Sit Up 3350ndash Bird Dog 3000ndash Side Bridge 2585ndash SLR 2525ndash Bird Dog LE only 2000ndash Pushup 1838
KB Exercise Physiology
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
15
ldquoToo many guys today look like Tarzan but play like Janerdquo-Siragusa
KB Exercise Physiology
When we start with a wrong assumption it
leads us down a wrong path
KB Exercise Physiology
bull When our patients get stronger how does it happen
bull Determinates of muscle strength
ndash Size (cross sectional area)
ndash Shape
ndash Motor Unit Activation
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
16
KB Exercise Physiology
KB Exercise Physiology
bull The Motor Unitndash Fast or Slow twitch
bull Chronic LBP pts tend to lose their endurance capability and have a higher proportion of fast twitch fibers (Mannion et al 1997)
bull Think LBP patients have more Fast fatiguing fibers vs slow fatiguing fibers
bull Think of fatigue more in terms of being able to perform repeated contractions vs holding a contraction
ndash Largely determined by genetics but can be altered with specific training
bull ldquoThe fundamental principle of strength training then is that all strength increases is initiated by neuromuscular stimulationrdquo (Siff M Introduction Supertaining)
KB Exercise Physiology
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
17
KB Exercise Physiology
bull Optimum LoadRepsRest for building strength is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
KB Exercise Physiology
bull Optimum LoadRepsRest for building endurance is
ndash Load
bull Light Medium Heavy
ndash Reps
bull Low Medium High
ndash Rest
bull Short Medium Long
CJ Cummings
bull Junior World Record 180 KG(39683 lbs) Clean and Jerk in the 69 KG (152 lbs) weight classhellipthatrsquos 26 x bodyweight
ndash 137 KG (301 lbs)Snatch
ndash 16 yo
bull Coach Ray Jones
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
18
What is the intent of your training
ndash Use Multiple sets with short duration rest to build endurance
ndash Use LaddersSplits to Build PowerStrength
bull 12321 Ladder
bull 212 Split
KB Exercise Physiology
bull A word on periodization
ndash Leo Matveyev (Russia) and Tudor Bompa(Romania)
ndash Microcycle Mesocycle Macrocycle
ndash Preparatory Phase Competive Phase Transition Phase
KB Exercise Physiology
Macrocycle
Episode of PTMesocycle
Focus Mobility
Microcycle
Joint
Microcycle
Neural
Mesocyle
Focus Motor Control
Microcycle
Endurance
Microcycle
Strength
Simple Complex
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
19
KB Exercise Physiology
bull Inhibition
bull Facilitation
KB Exercise Physiology
bull Neural Fatiguebull Neural Contributions to Concentric vs Eccentric ExercisendashInduced
Strength Loss Journal of Strength amp Conditioning Research March 2012 - Volume 26 - Issue 3 - pp 633-640
There were also 19 and 23 reductions in normalized EMG amplitude after the CON exercise and ECC exercise respectively but no changes in EMG mean frequency (MNF) MMG amplitude or MMG MNF These findings demonstrated a neural component(s) to the strength decrement after CON exercise and ECC exercise It is possible that after these 2 types of exercise activation of free nerve endings that are sensitive to muscle damage and pH changes resulted in inhibition of alpha motor neurons causing decreased muscle activation and torque These findings suggest that training programs designed to minimize strength loss during competition should consider the fact that at least some of this loss is because of neural factors
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
20
Potential Strength
or Possessor
of Real Strength
FirefighterFitness
Leg PresshellipBarbell SquathelliphellipHow many Squats with 135 lbs
Core strength A new model for injury prediction and preventionJournal of Occupational Medicine and Toxicology 2007 23 doi1011861745-6673-2-3
W F Peate (peateemailarizonaedu)Gerry Bates (GerryBatestucsonazgov)Karen Lunda (klundaworldnetattnet)
Smitha Francis (francisemailarizonaedu)Kristen Bellamy (bellamyemailarizonaedu)
bull Objective Many work in injury prone awkward positions that require adequate flexibility and strength in trunk stabilizer muscle groups Performance on a functional movement screen (FMS) that assessed those factors was conducted and an intervention was designed
bull Methods A battery of FMS tests were performed on 433 firefighters We analyzed the correlation between FMS performance and injuries and other selected parameters An intervention to improve flexibility and strength in trunk stabilizer or core muscle groups through a training program was evaluated
bull Results The intervention reduced lost time due to injuries by 62 and the number of injuries by 42 over a twelve month period as compared to a historical control group
bull Conclusion These findings suggest that core strength and functional movement enhancement programs to prevent injuries in workers whose work involves awkward positions is warranted
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
21
KB Foundational Exercises
KettleCore
bull Principlesndash Isometric before dynamicndash Smaller motions lead to
larger motionsndash Slower motions lead to
faster motionsndash Rhythmic motions lead to
arrhythmicndash Reflexive stabilization vs
Volitionalndash 25 contraction of trunk
stabilizers ndash BREATHING is KEY
ldquoIt appears that both static and dynamic approaches to core training are needed to enhance both velocity and force in distal limbsrdquo
ndash Lee B and McGill SM (2016) The Effect of Core Training on Distal Limb Performance During Ballistic Maneuvers J Sport Sci httpdxdoiorg1010800264041420161236207
KettleCore
bull Farmers Walk
Traditional Rack Bottoms up OH Press
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
22
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
KettleCore
bull Circles (Continuous Momentum)
ndash Waist (transverse plane dominant)
ndash Halo
ndash Around the world (frontal plane dominant)
KettleCore
bull Chops (Changing Momentum)
ndash Static (tall kneel frac12 kneel standing)
ndash Walking
ndash Lunging (sagittal and frontal)
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
23
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
Kettlecorebull Bridge variations
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
24
Kettlecorebull Bridge variations
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Note the large amount of hip flexion vs knee flexion
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-Stiff straight spine with posterior translation of pelvis to lower the weight
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
25
Kettlebell Foundational Lifts
bull Romanian Dead Lift
-The weight stays between the arches
Kettlebell Foundational Lifts
bull Front Squat
Kettlebell Foundational Lifts
bull Press
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
26
Kettlebell Foundational Lifts
bull Swing
-If canrsquot do proper
RDL then NO SWING
-Powerful hip extension
thrust
-Force transfer through
Rigid spine
-Strong First
Kettlebell Foundational Lifts
bull Swing
ndash Towel (take arms out)
ndash frac12
ndash Full
ndash Singles
ndash Exchanges
ndash Dynamic
Why Swing
J Strength Cond Res 2015 Jul29(7)1943-7 doi 101519JSC0000000000000845Effects of Kettlebell Training on Aerobic CapacityFalatic JA1 Plato PA Holder C Finch D Han K Cisar CJ
J Strength Cond Res 2016 May30(5)1196-204 doi 101519JSC0000000000001240Core Muscle Activation in One-Armed and Two-Armed Kettlebell SwingAndersen V1 Fimland MS Gunnarskog A Jungaringrd GA Slaringttland RA Vraalsen OslashF Saeterbakken AH
J Strength Cond Res 2016 Nov 19 [Epub ahead of print]The short term effect of kettlebell swings on lumbopelvic pressure pain thresholds a randomized controlled trialKeilman BM1 Hanney WJ Kolber MJ Pabian PS Salamh PA Rothschild CE Liu XAuthor information
J Strength Cond Res 2012 Jan26(1)16-27 doi 101519JSC0b013e31823a4063Kettlebell swing snatch and bottoms-up carry back and hip muscle activation motion and low back loads
McGill SM1 Marshall LW
Case Rep Orthop 201720174269575 doi 10115520174269575 Epub 2017 Jan 18
Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite SoccerZebis MK1 Andersen CH2 Bencke J3 Oslashrntoft C4 Linnebjerg C5 Houmllmich P6 Thorborg K6 Aagaard P7 Andersen LL8
Scand J Work Environ Health 201137(3)196-203 doi105271sjweh3136Kettlebell training for musculoskeletal and cardiovascular health a randomized controlled trialby Jay K Frisch D Hansen K Zebis MK Andersen CH Mortensen OS Andersen LL
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
27
Kettlebell Power Exercises
bull Clean (Single Arm Swing to Rack)
Kettlebell Power Exercises
bull Snatch (Single Arm Swing to OH Press)
Other References
Cholewicki J and McGill SM Mechanical stability of the in vivo lumbar spine Implications for injury and chronic low back pain Clin Biomech 1996 11(1) 1-15
Crisco JJ Panjabi MM Euler stability of the human ligamentous lumbar spine Part 1 theory ClinBiomech 1992 719-26
Kavcic N Grenier SG and McGill SM Determining tissue loads and spine stability while performing commonly prescribed stabilization exercises Spine 291254ndash1265 2004
Lee B and McGill SM (2016) The effect of short term isometric training on coretorso stiffness J Sport Sci httpdxdoiorg1010800264041420161235791
Lee B and McGill SM (2015) The effect of long term isometric training on coretorso stiffness J Strength Condit Res 29 (6)1515-1526
McGill SM Low back disorders Evidence based prevention and rehabilitation Human Kinetics Publishers Champaign IL USA 2002 ISBN 0-7360-4241-5 Third Edition 2016
Zebis MK Anderson CH Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training A Case Study in Womens Elite Soccer Case Rep Orthop 2017 Jan 18
3272017
28
Questions
3272017
28
Questions
![[Harry Eugene Stanley] Introduction to Phase Trans(BookZZ.org)](https://static.fdocuments.in/doc/165x107/55cf9274550346f57b968c90/harry-eugene-stanley-introduction-to-phase-transbookzzorg.jpg)
