My current fitness goal is to become a Strong First Certified Kettlebell instructor. I chose to train with Evan Marcantonio, a very skilled SFG Instructor, who owns the Worcester Kettlebell Club, because I wanted to learn how to do the components for the certification correctly and to prevent injury as I started to lift heavier weights. As I have started using Kettlebells more in my training, I have heard a lot of arguments on the dangers doing swings and snatches. As a physical therapist, I would disagree. If you know how to use it properly, and have the right mobility and motor control, it is a great tool to incorporate into any area of fitness, and of course in physical therapy. If you don't have sufficient movement there are modifications to help you improve and to achieve your goals.
Kettlebell swings are great for lower body and core power and stability. Spend just 5 minutes doing some 2 hand swings and your heart will get a great workout too. Swings can help if you want to be able to move a couch with good body mechanics, or just to help you get out of that couch. Stuart McGill, who is a physical therapist with a specialty in back injuries and research, noted that while the Kettlebell is not for everyone it is a useful tool. Swings can actually help prevent back pain when taught with good postural mechanics, proper hip hinge and core stiffness.
The snatch will not only help with the aspects noted in the swing, but will also encourage rotational stability with the overhead component. It might be beneficial in helping you to throw better, or to help you get into that overhead cabinet for life.
I like the hard style swing because there is less adverse demand, yet a lot of work on the core and hips vs the overhead swing. The article, The American Swing by Brandon Hetzler, provides an argument for the overhead swing as well as why a snatch may be a better option. Again, ...IF a person has the basic requirements and they're done correctly. I myself have been holding off on performing the snatch because I am lacking a bit of overhead and core mobility and stability.
The windmill is an exercise that will help to improve both mobility and stability. This can be helpful if you have limitations in your hips, your hamstrings, your trunk rotation, or your shoulders. It can help you gain mobility for squatting and dead lifting or just picking something up off the floor. Of course, it's also important to do them correctly and there may be other drills to make sure you are ready to perform them safely. Check out Girls Gone Strong-kettlebell-windmill for more benefits of the windmill. SFG Master Instructor, Mike Perry's video Windmill technique on how and when windmills might be good to do, is also an excellent resource.
The Turkish Get Up (TGU) is an all over body exercise that re-teaches you how to roll and then get up and down from the floor. Since being able to get up from the floor is a predictor for longevity, shouldn't you do some work to continue to be able to do it? The TGU can be broken into steps and to work on different mobility deficits. It can be done with or without a bell and virtually anywhere. In this video Gray Cook and Dr. Mark Cheng talk about different components of the Turkish Get Up and how you can utilize breathing to assist your movement as well.
It's safe to say that the Kettlebell can be used to improve fitness as well as many aspects of your activities of daily life....when done correctly. I started to consider this article when I saw a young man in one of the gyms I workout at doing his snatches and windmills incorrectly. His intent to improve his mobility was good, but he was setting himself up for injury. He started the snatch in an awkward position from standing vs from the hike (learned in a correct swing). He performed the windmill like a rotational squat with a really heavy weight overhead. This could create a torsional force on his lower back and limit the actual hip and shoulder mobility he said he was looking for. I was concerned after 2 sets and decided to say something on his last set. I don't like to correct someone on their first set...could be the movement pattern was a fluke...but, after 2 sets, it was definitely not a fluke. He politely defended his mechanics and continued in his way.
If you're interested in learning how to utilize this incredibly valuable tool, I encourage you to learn good technique from a qualified instructor. Here you can find a list of Strongfirst Instructors close to you. Doing so may help you to move better and see great gains. Either way it's your choice. I can also provide you contact info for a physical therapist near you, should you require help to get you back on your feet after an injury due to poor technique.
Move better....for life.
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