Wednesday, December 16, 2009

Why can't you swing your kettlebell right? (Part 2)

In part 1 a few weeks ago, we talked about how gluteal amnesia can contribute to dangerously performed hip extension, which would also create problems in your kettlebell swing dynamics. In part 2, I want to talk about another likely culprit, namely poor core strength and stability. When I talk about "the core," I don't just mean your "six pack." The core consists of many muscle surrounding the hip,spine, and torso that produce force in 360 degrees of motion. That means that just performing situps and crunches will not strengthen the core in its entirety, and in fact, focusing on them can cause problems rather than solve them. Read Dr. Stuart McGill's article here to learn more:

So to strengthen the core, lets start with focusing on plank holds and glute bridging, both of which teach you to firmly connect your ribcage to your pelvis, allowing you to effectively transfer energy throughout your body in your kettlebell swings, snatches, presses,getups, etc.

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