INSTRUCTIONAL VIDEOS
KETTLEBELL JUGGLING COMBINATION
PDF FILE COMING SOON!
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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
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BB CONVENTIONAL DEADLIFT
MOVEMENT PATTERN - BEND TO EXTEND
MAJOR MUSCLES
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Entire Posterior Chain
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Gluteus Maximus
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Hamstrings
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Quadriceps
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Upper Back (stabilising scapula & thoracic)
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Core/Abbdominals (antagonising trunk going into flexion)
JOINT ACTIONS - (CONCENTRIC PHASE)
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Hip Extension
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Knee Extension
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Scapula Stabilisation
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Ankle Plantar Flexion
KETTLEBELL TRADITIONAL SWING
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KETTLEBELL TRADITIONAL SWING
MOVEMENT PATTERN - BEND TO EXTEND
MAJOR MUSCLES
-
Entire Posterior Chain
-
Gluteus Maximus
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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!
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TORSONATOR FUNCTIONAL PRESS
MOVEMENT PATTERN - HORIZONTAL PUSH & ROTATION
MAJOR MUSCLES
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Pec Major
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Anterior Deltoid
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Triceps Brachi
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Internal Obliques
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External Obliques
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Core/Abbdominals
JOINT ACTIONS - (CONCENTRIC PHASE)
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Shoulder Horizontal Adduction/Shoulder Flexion
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Elbow Extension
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Scapula Stabilisation
MACEBELL GRAVEDIGGER
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MACEBELL GRAVE DIGGER
MOVEMENT PATTERN - BEND TO EXTEND
MAJOR MUSCLES
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Entire Posterior Chain
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Gluteus Maximus
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Anterior Deltoid
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Biceps Brachi
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Hamstrings
-
Erector Spinae
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Core/Abbdominals
JOINT ACTIONS - (CONCENTRIC PHASE)
-
Hip Extension
-
Knee Extension
-
Elbow Extension
-
Scapula Stabilisation
AQUA BAG CLEAN & PRESS
PDF FILE COMING SOON!
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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!
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POSTURE BENEFITS
• Thoracic Mobilisation
• Scapula Mobilisation
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Opens chest up
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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
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Hamstrings
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Quadriceps
-
Erector Spinae
-
Core/Abbdominals
JOINT ACTIONS - (CONCENTRIC PHASE)
-
Hip Extension
-
Knee Extension
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Shoulder Flexion & Shoulder Horizontal Abduction
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Elbow Extension
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Scapula Stabilisation & Retraction
-
Ankle Plantar Flexion
DOUBLE KETTLEBELL CLEAN
PDF FILE COMING SOON!
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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
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