INSTRUCTIONAL VIDEOS

KETTLEBELL JUGGLING COMBINATION

 

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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 

  • 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

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

 

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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

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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

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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

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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

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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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