Post on 21-Jan-2021
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
Follow Me!!!!
@coachcoreywesley
Facebook: Corey Wesley Personal Training
www.coreywesley.ca