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Kettlebell Training

Breathing and swings

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The proper breathing pattern for optimal efficiency is as follow:

Breathe in through the nose as the bell is swinging up, while the ribcage opens and expends.

Breathe out through the mouth as the bell is swinging down and the ribcage is being compressed.

This method takes advantage of the natural opening and closing of the ribcage to assist the breathing, effectively using the diaphragm and the intercostal muscles to take fuller breaths.

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How good is your rack?

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The rack is an essential position to master since it is:

  • a resting position and a starting position

  • the finish of a clean

  • a platform to do presses and jerks from

Here are the top 3 mistakes I see when people first learn the rack

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Progress and efficiency

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Progress in an exercise routine doesn’t have anything to do with:

How hard the technique is, how you feel or the mighty “Pump” or ”Burn”

Progress should only be judged by the results achieved. No results, no progress. Results can be measured and can be relied on. Your perception cannot.

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Unilateral training

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Unilateral training refers to the concept of carrying or pushing a load on only one side of the body. By doing so, the body automatically activates its opposite side to stabilize the torso and maintain good posture. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides).

Standing unilateral movements are an excellent way to engage your core without doing a single sit-up, providing stability and a better transfer of forces between your lower and upper body.

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Different types of strength

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Without trying to cover all aspects of strength, let’s cover some of the most relevant strength qualities for well rounded athletic abilities.

Maximal strength is the amount of force that one can exert under voluntary effort.

It is an important strength quality to develop.

“Maximal strength training leads to powerful neural adaptations, improving both intramuscular and intermuscular coordination” ( Zatsiorsky, 1995, Science and practice of strength training).

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