Thursday, November 6, 2008

Kettlebell Bootcamp #12 (I got a weak Left cheek)

Very good class today. Not only in a performance aspect, but I always love it when I learn something in a workout.

As many of you already know (just ask my wife Nikki) I always preach a lot at about muscle imbalances and how they can wreck your body with activities. The beautiful thing about kettlebell training is that it helps you to work on those muscle imbalances, like my Left butt cheek (sort of speaking).
Today (after warm up) David had us get into a half kneeling position and move our feet in line like we were kneeling on a tight rope (I call it half kneeling tightrope position). Then had us rack the kettlebell and press it overhead. We have done this before but before we would have the left leg forward and press up with the right arm, which was hard enough. Today we had to have the left leg forward and press with the left leg. Talk about hard & unsteady. Then Dave showed what we were doing and then showed what it looks like if you engage your stabilizers (some people say "core" I like to say pillar) this means David engaged his hip stabilizers by squeezing his butt, engaged his core by how he likes to call it "pull your sternum and your pubic bone together" and engaged his scapular stabilizers in his shoulder by pulling back and down with the shoulder blade and squeezing the handle with his hand. This made the movement much more "efficient" lets say with way less "energy leaks". It is those leaks that occur during movement within our training or everyday activities that can lead us to injury.

As it turns out when I was pressing with my right arm, I was having a significant amount of trouble! Does that mean my right side is weaker, maybe. But more than likely it means that I am having trouble stabilizing with my left hip (my weak left cheek). I also notice this with my turkish get ups as well. Here is our workout today:

  • We did 1x5 tightrope half kneeling same side presses each side, then received more instruction then repeated with 1x5 each side with much more efficient presses
  • Then of course we did KB swings 30 seconds on, 20 seconds off for 6 rounds.
40-45 minutes later and 500 calories later we where winded and finished. Great workout! I will try and get us some video up of the tightrope press when David and I have time. I am also going to introduce everyone to the Functional Movement Screen and how I tested on the FMS before I began kettlebell bootcamp. Have a terrific day everyone!

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