INSTRUCTIONAL VIDEOS

KETTLEBELL JUGGLING COMBINATION​

 

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INTRODUCTION TO BASIC KETTLEBELL JUGGLING

 

Three Techniques in this video

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1. KB Swing to double hand reverse flip

2. KB Swing to single hand alternating backwards flip

3. KB Swing to single hand helicopter horizontal flip

BB CONVENTIONAL DEADLIFT​

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BB CONVENTIONAL DEADLIFT

 

MOVEMENT PATTERN - BEND TO EXTEND

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MAJOR MUSCLES 

  • Entire Posterior Chain

  • Gluteus Maximus

  • Hamstrings

  • Quadriceps

  • Upper Back (stabilising scapula & thoracic)

  • Core/Abbdominals (antagonising trunk going into flexion)

 

JOINT ACTIONS - (CONCENTRIC PHASE)

  • Hip Extension

  • Knee Extension

  • Scapula Stabilisation

  • Ankle Plantar Flexion

KETTLEBELL TRADITIONAL SWING​

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KETTLEBELL TRADITIONAL SWING

 

MOVEMENT PATTERN - BEND TO EXTEND

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MAJOR MUSCLES 

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  • Entire Posterior Chain

  • Gluteus Maximus

  • Hamstrings

  • Quadriceps

  • Upper Back (stabilising scapula & thoracic)

  • Core/Abbdominals 

 

JOINT ACTIONS - (CONCENTRIC PHASE)

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  • Hip Extension

  • Knee Extension

  • Scapula Stabilisation

  • Ankle Plantar Flexion

TORSONATOR FUNCTIONAL CHEST PRESS​

 

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TORSONATOR FUNCTIONAL PRESS

 

MOVEMENT PATTERN - HORIZONTAL PUSH & ROTATION

 

MAJOR MUSCLES 

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  • Pec Major

  • Anterior Deltoid

  • Triceps Brachi

  • Internal Obliques

  • External Obliques

  • Core/Abbdominals 

 

JOINT ACTIONS - (CONCENTRIC PHASE)

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  • Shoulder Horizontal Adduction/Shoulder Flexion

  • Elbow Extension

  • Scapula Stabilisation

MACEBELL GRAVEDIGGER

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MACEBELL GRAVE DIGGER

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MOVEMENT PATTERN - BEND TO EXTEND

 

MAJOR MUSCLES 

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  • Entire Posterior Chain

  • Gluteus Maximus

  • Anterior Deltoid

  • Biceps Brachi

  • Hamstrings

  • Erector Spinae

  • Core/Abbdominals 

 

JOINT ACTIONS - (CONCENTRIC PHASE)

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  • Hip Extension

  • Knee Extension

  • Elbow Extension

  • Scapula Stabilisation

AQUA BAG CLEAN & PRESS

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AQUA BAG CLEAN & PRESS

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MOVEMENT PATTERN - BEND TO EXTEND & VERTICAL PUSH

 

MAJOR MUSCLES 

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  • Entire Posterior Chain

  • Gluteus Maximus

  • Anterior Deltoid

  • Triceps Brachi

  • Hamstrings

  • Erector Spinae

  • Core/Abbdominals 

 

JOINT ACTIONS - (CONCENTRIC PHASE)

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  • Hip Extension

  • Knee Extension

  • Shoulder Flexion

  • Elbow Extension

  • Scapula Stabilisation

  • Ankle Plantar Flexion

Y.T.W.L POSTURE EXERCISE

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POSTURE BENEFITS

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• Thoracic Mobilisation

• Scapula Mobilisation

  • Opens chest up

  • Pulls the shoulders back

• All three big structures involved (hips, knees & ankles)

• Posterior line of muscles involved (maintains upright posture)

• Three dimensional scapula/thoracic functioning (YTWL)

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SPECIFIC FOR

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• Thoracic Kyphosis

• Anterior Pelvic Tilt

• Dysfunctional scapula complex (protracted scapula)

• Inactive Glute max

• Tight and overactive chest and anterior shoulders

• Forward shoulders

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YTWL

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MOVEMENT PATTERN - BEND TO EXTEND & ROTATION

 

MAJOR MUSCLES 

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  • Entire Posterior Chain

  • Gluteus Maximus

  • Posterior Deltoid

  • Rhomboids

  • Hamstrings

  • Quadriceps

  • Erector Spinae

  • Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

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  • Hip Extension

  • Knee Extension

  • Shoulder Flexion & Shoulder Horizontal Abduction

  • Elbow Extension

  • Scapula Stabilisation & Retraction

  • Ankle Plantar Flexion

DOUBLE KETTLEBELL CLEAN​

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DOUBLE KETTLEBELL CLEAN - BALLISTIC KB EXERCISE

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MOVEMENT PATTERN - BEND TO EXTEND

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MAJOR MUSCLES 

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  • Entire Posterior Chain

  • Gluteus Maximus

  • Posterior Deltoid

  • Rhomboids

  • Hamstrings

  • Quadriceps

  • Erector Spinae

  • Core/Abbdominals 

 

JOINT ACTIONS - (CONCENTRIC PHASE)

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  • Hip Extension

  • Knee Extension

  • Elbow Flexion

  • Scapula Stabilisation & Retraction

  • Ankle Plantar Flexion

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