PTJ Sep Oct 2010.pdf

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ounce of prevention Develop Power and Core Strength with Kettlebell Exercises Figure 2. Squat with 1 Kettlebell Figure 3. Lunge with Kettlebell Overhead Figure 4. One-Arm Swing Starting Position Figure 5. One-Arm Swing Terminal Position Figure 6. Two-Arm Swing Starting Position Figure 7. Two-Arm Swing Terminal Position nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 20
ounce of prevention Develop Power and Core Strength with Kettlebell Exercises Table 1. Kettlebell Exercises to Improve Core Strength Exercise Starting Position Movement Squats Squat with 1 Kettlebell Grasp a kettlebell handle with both hands Perform the squat with the kettlebell hanging between the legs (Figure 2). Squat with 2 Kettlebells Hold a kettlebell in each hand with the weights positioned by the shoulders The squat should be performed with the kettlebells held near each shoulder. Lunges Lunges Holding Kettlebells Hold a kettlebell in each hand Perform a traditional lunge exercise. Variation: Hold one kettlebell only with the arm extended overhead (Figure 3). Lunge with Kettlebell Pass Between the Lead Leg Hold a kettlebell in one hand Perform the lunge, and pass the kettlebell from the one hand under the lead leg to the other hand. Repeat the passing motion on each side. Table 2. The Swings: Exercise Description Exercise Starting Position Movement One-Arm Kettlebell Swing Get in a squat position with one arm holding a kettlebell (overhand grip) between the legs Grasp the kettlebell with one hand and forcefully swing it to shoulder height. Next, allow the kettlebell to lower in the same arc of motion between the legs, just posterior to the body. Repeat the swing, quickly reversing the direction creating the power for the movement from the hips and legs. Two-Arm Kettlebell Swing Grasp a kettlebell with both hands Performed the same way as the one-arm kettlebell swing except that both hands are holding the kettlebell. Clean with 1 or 2 Kettlebells Assume a deep squat grabbing a kettlebell with one or both hands. The kettlebell (or kettlebells) should be situated between one’s feet. Raise the kettlebell(s) up to the shoulder(s), generating power for the movement from the hips. nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 21
Page 1 and 2: NSCA’s Issue 9.5 Sept./Oct. 10 ww
Page 3 and 4: table of CONTENTS 8 4 7 17 core tra
Page 5 and 6: fi tness frontlines as stimulate sp
Page 7 and 8: in the gym Kyle Brown, CSCS about t
Page 9 and 10: Core Training Figure 1. Loading sta
Page 11 and 12: Core Training 6a. 6b. 6c. 6d. Figur
Page 13 and 14: feature about the AUTHOR David J. S
Page 15 and 16: Core Training Table 2. General Trun
Page 17 and 18: training table about the AUTHOR Deb
Page 19: ounce of prevention Jason Brumitt,
Page 23: NSCA COACHES CONFERENCE DALLAS, TEX
Page 26: “With Keiser equipment we are abl

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