Kettlebells and core training
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Before diving into the exercises, here is a quick review of what exactly is the core.
Our core is responsible for many functions.
It protects our inner organs, our spine and CNS, and is an essential link between our upper and lower limbs.
The core musculature becomes especially important as the application of forces onto the spine during events of life and sports challenges the musculature’s ability to stabilize and protect the spine.
The spine is inherently unstable. Stripped of its muscles, the spine will buckle under compression loads of as little as 2 kg. Walking on a level surface produces with each step up to 140 kg of compression force on each side of the spine!
The aim of core exercises is to enhance the muscles’ ability to stabilize the spine , not to increase the stability of the musculature. Endurance and the speed with which muscles contract in reaction to a force capable of displacing the spine appears to be more important than strength alone.
Much of our daily life activities and sports require not only require extreme loading of the spinal musculature, but also varying angles, positions and speeds. This is where the nature of kettlebell training comes in to help prevent injuries.
We can divide the core into 2 systems: the inner units and the outer units. They are trained differently.
The function of the inner unit is to stabilize the spine. The muscles are deeply placed and slow twitch in nature and contract statically.
Some of the muscles ( Transversus abdominis, Multifidi) in this system are solely for stabilization while others ( Internal oblique, medial fibers of External oblique, Quadratus lomborum, Ilicostalis and Lognissimus) have a secondary function in assisting movement of the spine.
Deep breathing also activates the deep core muscles. The diaphragm and the pelvic floor muscles are part of the inner unit.
The function of the outer units is to create movement in the spine. The muscles ( Rectus abdominis, External oblique, Psoas major, Erector spinae, thoracic portion of Iliocostalis) are superficial, fast twitch in nature, and contract dynamically.
They are capable of high output of torque. The emphasis is on speed, power and larger arcs of multi planar movements, while countering external loads for transfer to the local musculature. ( Fredericson and Moore- Core stabilization training for middle and long distance runners).
Remember that all unilateral drills engage the core to stabilize the body (Read the post Unilateral training).
The advantage with kettlebells is that you won’t have to spend much time doing specific core training if you swing, throw and lift (see below) your bells in all sort of manner after your main training, benefiting both the dynamic and static systems.
It won’t even feel as training, I call it playtime and is a great way to finish your workout. Set the timer for about 10 minutes and go through your repertoire of fantasy exercises.
All sorts of swings and juggling drills, halos, full body circles, lateral swings, throws from different positions, picking up the KB from the ground with a 1 leg deadlift or suitcase deadlift, step ups, lunges, side bends, windmills, rows, side to side elliptic passes, woodchoppers, Russian twists, figure 8s, overhead squats and get ups…
Do not neglect the other tools at our disposition for variety: Elastic bands, Rope climbing, Gymnastic rings, Clubbells, Macebells, Sledge hammers, Tornado ball, the wheel, and of course, the good old Medicine ball to challenge your training partner.
Make sure you have some energy left, hold the plank position for time. Here again, be creative. There are lots of variations available.
Here’s what triple gold medalist Sylvester Stein from Peak Performance has to say:
The most common cause of weakness and injury in sport can be blamed on one thing:
The failure to recognise that the majority of powerful athletic movements are either initiated or linked through the trunk area.
You need to review your training priorities and incorporate ‘functionality’.
At Peak Performance we are not interested in training muscles just to make them bigger the way a body builder wishes to. If there is one statement that encapsulates our approach it’s that we help train you to improve the strength and power of ‘movements’. This is called ‘functionality’ and until you incorporate this vital principle into your training your full potential will remain untapped whatever sport or activity you are engaged in.
Consider, as an example, a tackle in American football, rugby, judo or other contact sport. To perform a quality tackle, the driving force comes from the legs and the grasp is performed by the arms. However, the trunk ensures that the leg power can be transferred through to the grasp, thus delivering the tackle’s impact with little energy dissipation and less injury risk. The same is true of many other sports and activities. The power comes through the trunk.
I would like to set you thinking about how much time in your training programme is spent developing the trunk, and how much thought is put into the exercises you use to train this very important area of the body.
The steps to increased power
The vital factors that are neglected or overlooked in many training programmes:
1. Exercises should be performed in a standing position: most of your trunk exercises should be performed standing up, since this is the position of most athletic movements. While you’re standing the exercises involve all the trunk-and hip-stabiliser muscles and not just the abdominals or low back in isolation.
2. Training should target endurance, strength and power: The trunk muscles are important for maintaining good posture and spinal alignment. This is a 24 hour, 7 days a week task - in other words, the trunk muscles have to perform this function all day every day and thus must have good endurance. The trunk muscles are also integral in power movements, e.g., throwing, jumping and hitting, and so strength and power must be developed. Thus, a trunk programme should contain a mix of low intensity/high repetition exercises with high-intensity and plyometric-type movements.
3. Exercises must be multi-directional: The trunk can (1) flex forward and extend back, (2) flex to the left and right side, (3) rotate about its centre, and (4) perform any combination of the above movements in three planes. Exercises that integrate these three planes will provide the biggest challenge and benefits to an athlete looking to develop functional core strength.
So keep it fun, keep it functional!
