BULLETPROOF

Kettlebells Bulletproof your shoulders!

We have all been there or known someone who has, hell I've injured both my shoulders and if I face reality, it was from lack of proper warm-up, incorrect movement patterns, going to heavy before I had mastered the move, poor stability and pushing through pain.

Three common shoulder injuries are;

• Rotator Cuff Injuries, usually in form of a tear or strain,
• Impingements
• Instability/dislocation.

Many shoulder injuries are preventable by strengthening the Rotator Cuff and scapular musculature, while maintaining joint mobility and stability. There is no point building strength if the body then won't move in its full range don't you agree?  

But it’s important to perform the right types of exercises and avoid poor technique faults and training methods, not to mention avoid OVER TRAINING

Here are some great exercise you can start to incorporate into your training, either as warm-up or part of your pre-hab/Re-hab work and see the strength grains come in!

Halo - Effective for the shoulder joint and the thoracic spine mobility. Common reasons why some people struggle to get those extra lbs overhead

Arm Bar  - Great for Rotator cuff, Lats and Thoracic. Not as dynamic as the TGU or Windmill but the stability and proprioceptive benefits (knowing where your arm is in space) are outstanding. Also, it really opens up the anterior portions of the shoulder complex (anterior glenohumoral joint, pecs, and rib cage). For tight pectorals and forward rounded shoulders, this is a fantastic mobilization.

Sling Shot - The Slingshot helps improve shoulder mobility, grip strength, rotator cuff strength, and core strength. When you think about why are we not doing more of these? One of the keys to improve your strength is increase grip and core strength! It is an active movement, but it can produce a mild traction effect on the shoulder. For patients who have trouble reaching behind their back, this movement can really help, and it's fun to do.

Military Press - The kettlebell military press is excellent for total shoulder strength, but has the mobility and stability elements to it, as well. The key being the plane of the scapula, which is approximately thirty to 45 degrees anterior to the frontal plane (see picture). Basically, your arm is not positioned straight out to the side and it’s not straight out in front of you.

TGU - Arguably, the Turkish get up (TGU) is the most important of these exercises, you have heard me refer this to the ‘Ultimate Strength Builder’. The TGU enhances and optimizes Rotator Cuff function by moving through a broad range of motion, all while firing and stabilizing the rotator cuff the entire time. The TGU fires the rotator cuff the entire time but also the weight bearing positions mean the scapular is building stability and strength. Just don't rush the TGU, move through each transition slowly and with control.

Windmill - Requires a dynamic range of motion, mobility, and stability. Rotator Cuff must constantly fire and stabilize the humeral head through the wide range of motion. It’s also great for the hip and spine strength and stability. 

Russian HardStyle Swing - swing is fantastic for the rotator cuff. The entire time you are swinging the kettlebell, the rotator cuff is firing to stabilize the shoulder joint and maintain the ball of the shoulder in its socket.

By no means are these the only ones, these are just my favorites cause they warm me up well before training and have some great BANG for the buck!

If you have any questions comment below or email me at kylie@coachedbykylie.com

Happy Training!

FAT BURNER - ATHLETE BUILDER; Are you doing it right?

Dan John described the Kettlebell Swing best when he said, “The Swing is a fat-burning athlete builder.” -Dan John

The Swing is the unsung hero and here is why...

• Builds stronger healthier backs by developing your posterior chain; specifically your calves, hamstrings, glutes (that kettlebell booty), and lats and strengthening your core.
• Builds explosive power and helps to increase your overall power output.
• Supports metabolic conditioning; and can be specifically targeted for fat loss or programmed to target a specific energy system component for athletic development.

A lot of people fail to take advantage of the benefits of the Swing and mostly because of pour technique. I hear often, but it hurts my back, my quads burn out yet, the kettlebell deadlift and swing are two very common prescribed exercises for those recovering from back injury even with the elderly. When performed correctly, the kettlebell swing is one movement that builds strength and endurance or can burn fat, and you can do it anywhere!

So are you doing right?

Here are the StrongFirst guidelines for a solid KB Swing:

1. A neutral back. Your neck should be slightly extended or neutral on the bottom of your swing

2. Your heels, toes, and the balls of your feet should remain planted and your knees should track your toes
3. Your shoulders should be packed
4. The handle of your kettlebell should pass above your knees during your backswing
5. Your arms should be straight in the bottom position
6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing
7. Your body should form a straight line on the top of the swing; your hips and knees should extend full, and your spine should be neutral
8. Your bio-mechanical breathing matches. Meaning you inhale on the eccentric (when you go down) and exhale on the concentric (when you come up)
9. Your abs and glutes visibly contract at the top of your swing
10. Your kettlebell floats momentarily on the top of your swing

This image belows show you the body position and how the KB Swing is a hinging motion similar to the deadlift. By engaging your core, lats and squeezing your glutes you will achieve the straight back at the top and not over arch your back and stop the bell going to high. *Please note the image below is not showing a neutral neck throughout which is a requirement to correct safe form.