Kettlebells 

I was recently watching dog races on a sports network. I was observing how these natural born runners got most of their speed, strength and endurance from their posterior chain. Obviously, dogs are quadrupeds and humans are bipeds but we can still learn from their movement patterns. As I have discussed in many of my past newsletters, we spend way too much time sitting. Sitting has contributed to losing our ability to move properly and efficiently. 
 

Kettlebell training is an efficient, effective and inexpensive modality.  Kettlebells are multi-joint with an emphasis on the often-overlooked posterior chain. Kettlebells can:         -improve rotational movements

                -increase muscle development

                -increase muscular strength and endurance

                -improves power (explosiveness)

                -improves cardiovascular fitness

                -improves flexibility and joint mobility

                -improves core stability, mobility and posture.

 

Below are some of the basic kettlebell exercises:

                -Swing

                    -2 arm, 1 arm and alternating 1 arm (hybrid)

                -squats and goblet squats

                -lunges

                -windmills

                -curls and gunslinger curls

                -rows

                -snatch

                -farmers walk

                -clean and press

                -Turkish get-up

Proper technique is imperative and there are many instructional videos that show how to perform these various moves.
 

Dr. Leslie Dreifus 

Diplomate American Chiropractic Board of Sports Practitioners