Russian Kettlebell Rehabilitation

Russian Kettlebell Rehabilitation
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Learning To Move Correctly

The human body is designed to function as a whole unit and be expected to function for daily activities, such as taking a shower or doing housework. There are also those individuals who enjoy pushing their limits of performance by engaging in competitive sports. Sometimes, however, we find ourselves with weakened or injured areas of the body that need to be rehabilitated by therapeutic means. One such tool that does this is the Russian kettlebell.

How Russian Kettlebells Work

Russian kettlebells, with their cannonball like appearance, have been swinging their way through the nation for about a decade now, and are gaining rather prestigious status for their ability to completely transform the human body. The Russian kettlebell training method is based on the principle of using the entire body for every exercise, using a full range of motion and starting at the core. The first element to focus on is to begin without any weight at all, and learn proper body alignment for all training.

Two-handed Swing

Basic Training Moves

The two basic training methods used with kettlebells are grinds and swings. A few examples of a swing is, of course, the one or two-handed swing, snatches, and cleans. These all involve a pendulum-like motion where momentum is used to create an explosive movement from the body as an entire unit. These types of exercise engage the muscles in a way that builds strength, improving coordination and flexibility, as well as boost cardiovascular endurance.

The grind exercises are slow and methodic, using stabilizer muscles of the body. They are designed to create balance of the body as a whole, rather than individual body parts, to help rehabilitate weaknesses. Examples of these grind movements are the get-up and presses. There is also a type of movement referred to by some as a “hybrid”, which involves a combination of a grind and swing exercise. For example, a swing, clean and press, or swing, clean and squat. The hybrid exercise uses both explosive and static strength with a transition between each.

Turkish Get-Up

Synergistic

Why It Works

With Russian kettlebell training, the body learns to absorb impact better by using that ballistic, or explosive movement during a swing exercise. This will help to strengthen muscles surrounding the joints, and develop a greater range of motion for those with flexibility issues. The Russian kettlebell is a tool that is used to create stability first, without having to “lift” any weight. Stability must be established in the individual’s movement above focusing on strength. In swings, you have postural control and hip girdle stability. When doing the Turkish Get-Up, you are correcting shoulder weaknesses and spinal issues. Every movement with the kettlebell works at varying degrees on all areas of rehabilitating the body to restorative health and mobility.

References

Kettlebell Training by Dr. Mark Cheng-www.kettlebellrehab.com/train.html

Crossfit Koncepts, Understanding Ballistics, Grinds, & Hybrids-

www.crossfitkoncepts.typepad.com/my_weblog/2008/07/understanding-ballistics-grinds-and-hybrids.html

For a certified RKC instructor-www.dragondoor.com