INSTRUCTIONAL VIDEOS

KETTLEBELL JUGGLING COMBINATION​

PDF FILE COMING SOON!

(keep an eye out on our facebook page)

INTRODUCTION TO BASIC KETTLEBELL JUGGLING

Three Techniques in this video

​

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​

​

CLICK ON THE PDF FILE FOR MORE INFO ON THIS EXERCISE

(keep an eye out on our facebook page)

BB CONVENTIONAL DEADLIFT

MOVEMENT PATTERN - BEND TO EXTEND

​

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​

​

PDF FILE COMING SOON!

(keep an eye out on our facebook page)

​

​

​

KETTLEBELL TRADITIONAL SWING

MOVEMENT PATTERN - BEND TO EXTEND

​

MAJOR MUSCLES 

​

• Entire Posterior Chain

• Gluteus Maximus

• Hamstrings

• Quadriceps

• Upper Back (stabilising scapula & thoracic)

• Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

​

• Hip Extension

• Knee Extension

• Scapula Stabilisation

• Ankle Plantar Flexion

TORSONATOR FUNCTIONAL CHEST PRESS​

PDF FILE COMING SOON!

(keep an eye out on our facebook page)

TORSONATOR FUNCTIONAL PRESS

MOVEMENT PATTERN - HORIZONTAL PUSH & ROTATION

MAJOR MUSCLES 

​

• Pec Major

• Anterior Deltoid

• Triceps Brachi

• Internal Obliques

• External Obliques

• Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

​

• Shoulder Horizontal Adduction/Shoulder Flexion

• Elbow Extension

• Scapula Stabilisation

MACEBELL GRAVEDIGGER

​

CLICK ON THE PDF FILE 

(and keep an eye out on our Facebook page for more to come)

MACEBELL GRAVE DIGGER

​

MOVEMENT PATTERN - BEND TO EXTEND

MAJOR MUSCLES 

​

• Entire Posterior Chain

• Gluteus Maximus

• Anterior Deltoid

• Biceps Brachi

• Hamstrings

• Erector Spinae

• Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

​

• Hip Extension

• Knee Extension

• Elbow Extension

• Scapula Stabilisation

AQUA BAG CLEAN & PRESS

​

PDF FILE COMING SOON!

(keep an eye out on our facebook page)

AQUA BAG CLEAN & PRESS

​

MOVEMENT PATTERN - BEND TO EXTEND & VERTICAL PUSH

MAJOR MUSCLES 

​

• Entire Posterior Chain

• Gluteus Maximus

• Anterior Deltoid

• Triceps Brachi

• Hamstrings

• Erector Spinae

• Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

​

• Hip Extension

• Knee Extension

• Shoulder Flexion

• Elbow Extension

• Scapula Stabilisation

• Ankle Plantar Flexion

Y.T.W.L POSTURE EXERCISE

​

PDF FILE COMING SOON!

(keep an eye out on our facebook page)

​

​

POSTURE BENEFITS

​

• 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)

​​

​

SPECIFIC FOR

​

• Thoracic Kyphosis

• Anterior Pelvic Tilt

• Dysfunctional scapula complex (protracted scapula)

• Inactive Glute max

• Tight and overactive chest and anterior shoulders

• Forward shoulders

​

YTWL

​

MOVEMENT PATTERN - BEND TO EXTEND & ROTATION

MAJOR MUSCLES 

​

• Entire Posterior Chain

• Gluteus Maximus

• Posterior Deltoid

• Rhomboids

• Hamstrings

• Quadriceps

• Erector Spinae

• Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

​

• Hip Extension

• Knee Extension

• Shoulder Flexion & Shoulder Horizontal Abduction

• Elbow Extension

• Scapula Stabilisation & Retraction

• Ankle Plantar Flexion

DOUBLE KETTLEBELL CLEAN​

​

PDF FILE COMING SOON!

(keep an eye out on our facebook page)

DOUBLE KETTLEBELL CLEAN - BALLISTIC KB EXERCISE

​

MOVEMENT PATTERN - BEND TO EXTEND

​

MAJOR MUSCLES 

​

• Entire Posterior Chain

• Gluteus Maximus

• Posterior Deltoid

• Rhomboids

• Hamstrings

• Quadriceps

• Erector Spinae

• Core/Abbdominals 

JOINT ACTIONS - (CONCENTRIC PHASE)

​

• Hip Extension

• Knee Extension

• Elbow Flexion

• Scapula Stabilisation & Retraction

• Ankle Plantar Flexion

Follow us on facebookwww.facebook.com/PTWorkshopCompany/