Lakehead University Kinesiology Co-op Program May 2018

Corey Wesley, M.Sc. , RKC, AKC II, CPT, FMS, PN 1

About Me….

The Kettlebell

The Turkish Get Up

The Kettlebell Swing

Practical

1. Master the Turkish Get Up

a) Own each step

b) Learn the minor details

c) Implement into programing

2. Own the Kettlebell Swing

a) ‘Hardstyle’ Swing

b) Teaching progressions

c) Common Mistakes

d) Implement into programming

About me…

My daddy is a superhero….

…because when people need superhuman strength, they call my dad.

He uses kettlebells, his secret power is strength-mobility.

Here are a couple people my daddy helped….

Chase Stewart, Ottawa Senators Prospect2017 QMJHL Presidents Cup Champion

Daniel McKitrick – RBC Cup Champion 2017MJHL Champion 2018Former Humbolt Bronco

Devon Daniels – Mercyhurst University NCAACentral Canada Junior A Champion

Aaron Wesley-Chisel – LU Thunderwolves2016 SIJHL Champion

Gage Stewart – Thunder Bay AAA Kings Bantam

Evan Wesley – 2018 Atom AA City Champion2017 Atom AA City Champion

Archeological evidence of use in Ancient Greece (Sanchez, 2009).

A circular cast iron weight resembling a cannonball with a handle on it

Strength & conditioning tool promoting:

muscular endurance maximal strength explosive power & cardiovascular capacity Uni-lateral movements

(Manocchia et al., 2010, Lake & Lauder, 2012 Falatic, 2011).

Integrates multi-joint full body movements

Differs from other modalities as users work under submaximal loads for extended periods

Intervals

Blurs the line between strength & cardio training

In 1980’s, Soviet special operation units adopted a ‘Hardstyle’ of kettlebell training

Developing explosive power while minimizing hypertrophy.

‘Hardstyle’ introduced to North America in 2001 through the Russian Kettlebell Challenge (RKC) instructor certification

Its re-emergence as a strength & conditioning tool has been highly prevalent ever since

Many anecdotal claims have been made on its effectiveness, however, the scientific literature is now just catching up

Traditionallymanufactured in 4 kg increments

4,8,12,16,20….48 kg

HARDSTYLE SPORT STYLE

Objective 1 – Master the Turkish Get Up

a) Own each step

b) Learn the minor details

c) Implement into programing

WHY TGU?

Teaches energy transference

Mobility & Stability of Joints

Total Body Strength Builder

Solidifies weak links in body structure

Balances asymmetries

Creates Multi-planar Core Strength

Promotes neurological coordination• Spatial awareness

Stimulates neuro-sensory balance• vestibular, visual and

proprioception

Ingrains Primitive Movement Patterns

Passed down to us from masters of the pre-world war 1 era.

Primitive Movement Patterns

1. Squatting

2. Lunging

3. Pushing

4. Pulling

5. Rotation

6. Hinging

7. Stepping

The Execution

Technically complex with 7 Steps

Using the Motor Learning Theory of "Chunking", you will master each of the 7 phases one by one.

Chunking - the process of taking individual pieces of information (chunks) and grouping them into larger units (the Turkish Get Up).

The 7 Steps1. Fetal to press

2. Press to Elbow

3. Elbow to Palm

4. Palm to Hip Bridge

5. Hip Bridge to Knee

6. Knee to Half Kneeling

7. Half Kneeling to Standing

Step 1: Fetal to Press

Assume fetal position on right side

Slip bottom hand through handle & grip. Top hand wraps on top of the bottom hand.

Roll to supine, pulling the bell to your abdomen with both hands.

Grip requirement

• Crush handle tight.

• Wrist does not extend, stays neutral.

Step 1: Fetal to Press cont…

Press KB up above chest with right arm.

Elbow must be locked out.

Shoulder must be depressed and retracted

Finish position

• Prone

• Right arm vertical supporting KB

• Right knee and hip flexed

• Left leg and hip extended

• Left arm 45 degrees to body

Primitive Pattern Connection

Rotation

• rolling from fetal position

Pushing

• Pushing KB Up

Step 2: Press to Elbow

Roll forward, upward, and diagonally onto your bottom elbow.

Key Points:

• Keep eyes on kettlebell

• Elbow of kettlebell arm stays locked.

• Keep kettlebell arm perfectly vertical while transitioning.

• Keep shoulders depressed and retracted.

• Neck relaxed and in line with the rest of the spine.

• Open chest

• Keep your straight leg straight

Step 3: Elbow to Palm

Continuation of previous step

Extend base arm and shift support from elbow to palm

Key Point:

• Base shoulder depressed and retracted

• “Ears are shoulder poison”

• Chest open

Differences in Base Palm positioning

Base hand position can change slightly

Close as possible under the base shoulder

Strong vertical alignment between your hands

Preparing to support your body weight with base arm.

More variation, less stable upper body becomes.

Primitive Pattern Connection

Rotation

Hinging

Pulling

Pushing

Step 4: Palm to Hip Bridge

Drive off base palm and base heel to elevate hips upward towards ceiling

Base arm chest muscles will feel a stretch.

Glutes & hams will activate in support leg.

Keep each ASIS as level as possible without hyperextending lumbar spine.

Remember….

Neck long and relaxed

Chest open

Shoulders depressed and retracted

Elbows locked

Top wrist straight

Step 5: Hip Bridge to Half Kneeling Windmill

Most challenging step

Some may not have strength & mobility to raise hips high enough to sweep leg under.

2 options.

• High Hip Bridge: Elevate hips as high as possible towards ceiling

• Low Hip Bridge: Elevate hips just high enough to bring the extended leg back underneath the body towards the base hand.

Bring extended knee underneath you, placing knee as close to your base hand as possible.

Primitive Pattern Connection

Hinging

Rotation

Pushing

STEP 6: HN Windmill to Half Kneeling

3 points of contact with the ground

Shift your hip, lifting your base arm off the ground

Torso and pressing arm become perpendicular to the ground

Straight line from base knee to base hip (full extension)

Eyes now focus straight ahead

Detail ZOOM – Windshield Wiper Move

Step 7: Overhead Lunge

Stand up

Spreading toes and ball of back foot for max traction

Drive toes and ball of the back foot to project yourself forward and up.

Drive heel of front foot into ground and clench glutes to create power.

Eyes looking straight ahead (picture is incorrect).

Primitive Pattern Connection

Lunging

Stepping

Hinging

Objective 2 – Own The Kettlebell Swing

a) Safe execution

b) Teaching progressions

c) Common mistakes

d) Implement into programming

Ballistic multi-joint movement

KB accelerates & decelerates from between legs to chest level & back between legs.

Traditional vs. American?

Explosive power development-rate of force production

Ballistic movement burst of muscle activity, followed

by relaxation while the motion of object continues

Alternating cycles of tension & relaxation (Jay, 2010).

Hypertrophy is minimized due to minimal time under tension (Lake &

Lauder, 2012, Sanchez, 2009)

Mechanically similar to the barbell deadlift(Cook & Jones, 2010).

Hips hinge in similar fashion

Scientific research on the swing is currently limited

‘Moderate’ to ‘vigorous’ cardiovascular intensity sufficient for increasing aerobic capacity.(Farrar, Mayhew and Koch, 2010).

86-95% of HRmax (Farrer et al, 2010; Hulsey et al, 2012;

Fung & Shore, 2010)

Recruits Type II fibres (Fung , 2011).

Gas exchange data confirms significant energy contribution from anaerobic sources (Fung & Shore, 2010,

Farrer et al., 2010).

KB resistance < 13% body mass results in an RER < 1 (Fung & Shore, 2010)

RER ranges from 0.95 to 1.2 (Farrer et al, 2010; Hulsey et al, 2012; Fung & Shore, 2010).

As KB mass and swing cadence ’s, HR, blood lactate and RPE significantly increases (Wesley & Kivi, 2013)

VO2max increased by 6% in 18 female NCAA soccer players over 4 weeks (Falatic, 2016)

Adaptations include increased:

Heart elasticity (Jay, 2009)

Maximal stroke volume (Helgerud ta al., 2007; Brurok et al., 2011).

VO2 max (Gormley et al, 2008; Helgerud et al., 2007; Thomas et al., 1984; Rognmo et al., 2003)

Aerobic & anaerobic enzyme levels Ability to oxidize fat (Hagenfeldt & Kaijser, 1977: Billat, 2001; Chillebeck et al.,

1998).

To teach the proper kettlebell swing progressions and safe execution

8 kg 12 kg 16 kg

8 SPI 124 ±16 135 ± 17 145 ± 16

10 SPI 132 ± 17 143 ± 17 153 ± 15

12 SPI 154 ± 15 165 ± 14 172 ± 11

8 kg 12 kg 16 kg

8 SPI 1.7 ± 0.9 2.0 ± 1.1 2.9 ± 1.3

10 SPI 2.0 ± 1.2 2.6 ± 1.3 4.0 ± 1.9

12 SPI 3.6 ± 2.3 4.9 ± 2.4 6.9 ± 3.1

2 mmol/l = Aerobic Threshold (Kinderman et al., 1979)

2 to 4 mmol/l = Aerobic-Anaerobic Transition Zone

4 mmol/l = Anaerobic Threshold(Tanaka et al., 1983; Sjödin & Jacobs, 1981; Heck & Mader, 1985)

Large Individual variations

65

85

105

125

145

165

185

8 SPI 10 SPI 12 SPI

He

art

Ra

te (

bp

m)

Swing Cadence

8 kg

12 kg

16 kg

0

1

2

3

4

5

6

7

8

8 SPI 10 SPI 12 SPI

Blo

od

La

cta

te (

mm

ol/

l)

Swing Cadence

8 kg

12 kg

16 kg

SWING PROGRESSIONS

1. Patterning the Hip Hinge

2. Bracing & Breathing

3. Towel Swing

4. 2 arm Kettlebell Swing

5. 1 arm swing

6. Over speed Eccentrics Swing

McGill Hip Hinge Drill

Glutes to Wall Drill

Glutes to wall with Stick on Back

Glutes to wall KB Deadlift

KB Deadlift Key Points

• STRAIGHT SPINE

Arms glued against the ribs

Push your feet into ground to start movement , do not lead with the shoulders

Remember to incorporate proper breathing

• ADOMINAL BRACING

High Tension Plank

KB Deadlift Lockout

The ‘Kime’/ Power Breathing

Abdominal BracingPerform the abdominal brace to protect

your spine

1. Stand up straight & place 1 hand on small of your back and the other on your abs

1. Lean forward @ waist & feel extensor spinae muscles contract.

2. Come back to an upright posture and feel the erector spinaemuscles turn off.

3. Without bending forward, contract the abdominal muscles by forced exhalation, like blowing out a candle

4. Squeeze the buttock muscles together (as if you are holding in a bowel movement) .

5. You will feel the contraction in abs, low back, and glutes.

The Towel Swing

The Swing

Shoulder back and down Straight spine Push hips back Weight on heels Lock out knees and hips at top

Stretch Reflex

Golgi tendons sense stretch, automatic concentric contraction

Programing the TGU & Swing

Day 1: Perform Full TGU

Day 2: Perform lower weight higher reps of each step

(chunking)

Day 3: Perform heavy weight, low reps of combined steps

(chunking)

Monday

EXERCISE SETS REPS REST

1.a Turkish Get Up*

3

5/side alternating 1min

1.b Kettlebell Swing 10 1 min

1.c Push Ups 10 1 min

3 min

2.a Goblet Squat

3

10 1 min

2.b Single Arm Row 10/side 1 min

2.c 2 Kettlebell Farmer Walk 100 yards 1 min

Friday

EXERCISE SETS REPS REST

1.a Fetal to High Hip Bridge*

3

10/side 1 min

1.b Overhead Lunge 10/side 1 min

1.c Half Kneeling Windmill 10/side 1 min

3 min

2.a KB Single Leg Deadlift

3

6/side 1min

2.b KB Clean & Press 6/side 1min

2.c 2 KB Rack Walk 100 yards 1 min

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