KL Drills.pdf

(2935 KB) Pobierz
128473570 UNPDF
Enter the Kettlebell!
SPECIAL REPORT #2
Seven “ Simple &
”
Kettlebell Drills
Sinister
128473570.005.png
he following exercises that are very effective and can be learned in minutes. Most of them
are not of Russian heritage but American ingenuity at its best. Simply pick two to three of
the following drills per workout and do two to three sets for the recommended number of reps.
• The one-legged deadlift
• The Maxercist row
• The squat flip clean
• The tactical lunge
• The hot potato Russian twist
• The figure eight to a hold
• The crush curl
THE ONE-LEGGED DEADLIFT—
FOR INVINCIBLE HAMSTRINGS AND ANKLES
The one-legged deadlift is a great old-timer exercise that strengthens your hamstrings and ankles
and improves your skill at what martial artists call “rooting.” Experience on tactical teams has
shown that a combination of one-legged DLs with either KB swings or snatches virtually eliminates
hamstring pulls. The one-legged deadlift also teaches you to recruit the glutes. This is important for
both athletic power and back safety.
For best results do the drill barefoot. Start with the kettlebell slightly outside your working foot;
later you might find a more comfortable starting point.
Descend to the kettlebell by hinging at the hips. Senior RKC Brett Jones instructs our “victims”
to put the lower part of their ribs of the working side on the thigh that is performing the DL.
Though the hips are first, as always, you don’t have to worry about perfect back alignment as
much as you do in swings, cleans, and snatches; a slightly rounded upper back is fine. And unlike
the above quick pulls, the one-legged deadlift encourages you to look down at the deck.
Note, though, that your knee must be bent somewhat in the beginning of the pull. Your hips may
be high, but this is not a stiff-legged deadlift.
T
128473570.006.png
The one-legged deadlift.
1
Keep your shin as vertical as possible. Pushing
your butt back will help.
Keep your free leg passively flexed behind you.
Do not stretch it out like a gymnast doing a scale.
You want to lift the kettlebell with your glute and
hamstring power, not by virtue of using your
straight free leg as a counterbalance.
Grab the kettlebell, take a breath, and tighten
your whole body. Grip the deck hard with your
toes, and keep the muscles around your ankle and
on the bottom of your foot tight. Make sure that
the inside of your foot does not buckle in down
toward the floor. Flex your glute to break the ket-
tlebell off the ground.
Stay tight as you are driving up. Keep your
weight evenly distributed on your foot. Press
down hard—a “static stomp.” Breathe shallow.
Go slow. Rushing this exercise will bring you no
benefits whatsoever. Be patient with your strength.
2
128473570.007.png 128473570.008.png
Lock out your hip and cramp your glute hard at the lockout.
“Lay your ribs on your thigh” to lower the kettlebell. Hinge at
the hip.
You are very likely to have balance problems in the beginning.
Don’t attempt to recover your balance by fidgeting; this could hurt
your knee. If you start losing it, catch yourself by landing your air-
borne foot, or drop the kettlebell and go back to square one.
How to park the kettlebell if you have lost your balance.
Don’t try to balance by
making circus moves! Or by
going fast. Tension and con-
trol are the keys to balance.
Enjoy the pain!
3
Recommended reps: 3–5
Wrong, Comrade!
128473570.001.png 128473570.002.png
THE MAXERCIST ROW—
A ROW YOU CAN’T CHEAT ON
Do one-arm rows from the starting position of the one-
legged deadlift. Pull in an arc toward your hip rather than
straight up. Lower in an arc and stretch your lat on the
bottom.
1
The Maxercist row.
2
3
128473570.003.png 128473570.004.png

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin