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February 26, 2007
When to grip your kettlebell and when not to
In any kettlebell exercise you should position the handle in such a way that the heel of your palm under your pinky is loaded and your wrist is not bent back. Once that is taken care of you have two different grips, crush and open palm, to choose from for different exercises.
The crush grip is essential for strict military presses. Not only does gripping the handle up your strength through the phenomenon of “irradiation” (see Power to the People!), the pressure on the thumb pad activates the mechanoreceptor or “button” responsible for recruiting your biceps. The long head of the biceps flexes the shoulder and assists the press.
This does not apply to push presses, tempo presses, and jerks that use the legs or/and the rib cage to start the movement and only need strong triceps to finish the press. You may open your hands. Ditto for the snatches.
Keep your fist closed to connect the load to your biceps and get a more comprehensive stabilization training effect for your shoulder in get-ups and windmills. You don’t have to crush grip the handle as the kettlebell is relatively light. Remember that GUs and WMs are exercises, not lifts.
Crush in bent presses as you need the extra “guy wire” of the biceps for stability in this heavy lift.
Russian kettlebell power to you!
Posted by james at 10:12 AM | Comments (11)
February 19, 2007
The Russian single leg calf raise
Russian authors N. Petrov and N. Osipchuk recommend the following calf drill. Hang a kettlebell or a barbell plate on a weight belt (I choose the one made by Iron Mind). Lean with your palms on a wall 3-5” away from your feet. Lift one foot and place it behind the knee of your planted straight leg. Do single leg heel raises.
This exercise has a different strength curve from the standing calf raise. In other words, “it hits the muscle from a different” angle. This makes it a good plateau buster if your calf progress has stalled.
Russian kettlebell power to you!
Posted by james at 6:00 AM | Comments (1)
February 12, 2007
Propped up kettlebell presses
Old school Soviet bodybuilders did some of their kettlebell overhead presses while holding on to a post with their free hand. Pat Casey, a bench press great of the golden age of powerlifting, also used to do his one arm dumbbell military presses holding on to a sturdy object at his chest level such as the top of an incline bench. The Soviets used to do the same thing for one-arm curls but we will not go there.
This technique will allow you to do more reps with a heavy weight (it’s too awkward for singles or doubles). You may do a couple of sets of five propped up presses on your Enter the Kettlebell! variety day.
Russian kettlebell power to you!
Posted by james at 6:00 AM | Comments (5)
February 5, 2007
Can kettlebells relieve allergy symptoms?
"I live in the Houston area where there are large quantities of airborne pollutants as well as mold, mildew, and pollen." says Jay Armstrong, 5th Dan, RKC. "About 12 years ago I began having recurring sinus infections. These infections occurred about every 2 to 3 months and required antibiotics to make them go away. After a series of tests I was informed I had numerous allergies. I began taking various allergy medications such as Sudafed, Actifed, Claritin, and Allegra-D. These medications generally made my sinuses, eyes, and mouth dry. The sinus infections decreased but I still had 2 or 3 per year.
"I have been swinging kettlebells for about 1-1/2 years now and I don’t remember having a sinus infection in the entire time. In addition, I stopped taking the allergy medications about a year ago. (I was taking an anti-inflammatory for knee pain and did not want to take more than one medication.)
"I have spoken to several health care professionals about this phenomenon and everyone is in general agreement. I am having less sinus problems because of the specific breathing REQUIRED by kettlebell lifting.
"In order to pressurize the abdomen for heavy lifts one must FORCEFULLY inhale through the nose. In order to put air into the lungs when a heavy kettlebell is overhead one must FORCEFULLY inhale through the nose. This SNIFFING technique aerates the many tiny passages in the sinus cavity. In addition, phlegm that would otherwise stay in the sinuses is pulled down into the throat and cleared out.
"Less sinus infections and NO ALLERGY MEDICATION is like a miracle for me. Perhaps it is merely a strange coincidence but I don’t think so. If you have allergy problems GIVE KETTLEBELLS and kettlebell breathing a try. Everyday I am more amazed by the benefits of practicing with kettlebells!
Russian kettlebell power and health to you!
Posted by james at 3:35 PM | Comments (25)