What is a kettlebell?

•Began in Russia in the 1700s•Cast iron weight resembling a cannonball with a handle•Ranges from 10 lbs-106 lbs•Designed so that center of mass extends beyond the handle•The handle allows for a release motion, unlike dumbbells

What are the benefits of using kettlebells?

The basic design of the kettlebell gives the athlete an advantage over basic weight training and dumbbells because of the handle and center of mass

Strength, agility, flexibility, and balance improvement in one unit Can be used for both rehab and prevention training Non-impact way to improve cardio and plyometric ability Fewer injuries compared to regular weight training Athletes use muscles and parts of their body not used in typical weight

training Improves contract and release impulse (MVC) Utilizes the same position that many sports use Teaches athletes proper breathing techniques Compact Inexpensive

Typical kettlebell exercises

Swing Turkish Getup Goblet Squat

Snatch

FMS and wall squats

The SwingThe Swing

Strengthening/Prevention-hip strengthening and flexibility-overall cardio and muscular strength-increase MVC

Rehabilitation -non-impact cardio workout and improves

plyometric ability -strength conditioning and weight lifting in

one

Strengthening/Prevention-hip strengthening and flexibility-overall cardio and muscular strength-increase MVC

Rehabilitation -non-impact cardio workout and improves

plyometric ability -strength conditioning and weight lifting in

one

The Turkish Get UpThe Turkish Get Up

Strengthening/Prevention-stabilizes all three planes of movement-emphasizes hip flexibility and thoracic spine

and shoulder strengthening-core strengthening

Rehabilitation-grind movement-thoracic/shoulder mobility-upper body and spine extension focus

Strengthening/Prevention-stabilizes all three planes of movement-emphasizes hip flexibility and thoracic spine

and shoulder strengthening-core strengthening

Rehabilitation-grind movement-thoracic/shoulder mobility-upper body and spine extension focus

Goblet SquatGoblet SquatStrengthening/Prevention-jumping motion-forces athlete to squat properly-maximizes range of motion and proper form-works both lower legs and shoulder/upper

back-improves hip flexibility

Rehabilitation-non-impact cardio/strength workout

Strengthening/Prevention-jumping motion-forces athlete to squat properly-maximizes range of motion and proper form-works both lower legs and shoulder/upper

back-improves hip flexibility

Rehabilitation-non-impact cardio/strength workout

The Snatch

Strengthening/Prevention

-improve VO2 max

Rehabilitation

-backwards throwing motion to strengthen shoulder girdle

For my information on kettlebells and RKCs

visit

For my information on kettlebells and RKCs

visit

www.dragondoor.comwww.dragondoor.com

ReferencesReferences• www.dragondoor.com

• Mastering the Turkish Get-Up for Total Body Power-Adam T. Glass RKC

• With My Athletes... Jeremey Layport RKC• The Kettlebell Swing- First for a Reason-

Bill Fox RKC

• Enter the Kettlebell- Pavel• http://en.wikipedia.org/wiki/Kettlebell

• www.dragondoor.com• Mastering the Turkish Get-Up for Total

Body Power-Adam T. Glass RKC• With My Athletes... Jeremey Layport RKC• The Kettlebell Swing- First for a Reason-

Bill Fox RKC

• Enter the Kettlebell- Pavel• http://en.wikipedia.org/wiki/Kettlebell

Thank youEli Hallak

St. Francis SchoolKirsten Farrelland Judges