Kettlebell Windmill

Intended Uses

The windmill develops the strength of the shoulder while also requiring it to act in a stabiliz- ing role. It enhances core strength and endurance. The windmill also develops balance and proprioception.

Prerequisites

■ _{Ability to perform 10 overhead squats with 20 percent of body weight.} ■ _{Minimum of six months of experience with overhead squats.}

Steps

■ _{Clean the kettlebell to the left shoulder.} ■ _{Press or jerk the kettlebell overhead.}

■ _{Turn the feet toward the left so that they are at a 45-degree angle.} ■ _{The hips should point straight ahead.}

■ _{Keeping the kettlebell overhead, push the hips toward the left and lean the body toward}

the right.

■ _{As you are leaning toward the right, slide the right hand down the right leg.} ■ Bend forward as far as is comfortable.

■ _{Reverse direction and repeat.} ■ _{Switch sides.}

Key Points

■ _{The feet should be pointed in the direction in which the body will lean.} ■ _{The hips should face forward during the exercise.}

■ The arm holding the kettlebell should remain straight throughout.

■ _{Allowing the kettlebell to move out of position will result in loss of control and possible}

Kettlebells

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INTRODUCTORY PROGRAM

If you are going to use kettlebells as part of a conditioning program, you need to take the time to learn the exercises. Learning good, consistent technique on these exercises will ensure that they are safe and effective. Table 8.2 provides a sample introductory program to help you become familiar with many of these exercises. You can do this program as part of a warm-up for strength training or for a conditioning workout.

Table 8.2 Introductory Kettlebell Program

Day 1 Day 2

Kettlebell two-handed swing, 10×, p. 135 Kettlebell snatch, 5× (right hand), p. 136 Kettlebell two-handed swing, 10×, p. 135 Kettlebell snatch, 5× (left hand), p. 136 Kettlebell goblet squat, 10×, p. 140 Kettlebell clean, 5× (right hand), p. 138 Kettlebell deadlift, 5×, p. 141

Kettlebell clean, 5× (left hand), p. 138 Kettlebell Romanian deadlift, 10×, p. 142

Kettlebell jerk, 5× (right hand), p. 139

Kettlebell push-up, 10× (right hand grips kettlebell), p. 143

Kettlebell jerk, 5× (left hand), p. 139

Kettlebell push-up, 10× (left hand grips kettlebell), p. 143

Kettlebell bent-over row, 5×, p. 144 Kettlebell press, 5× (right hand), p. 145 Kettlebell bent-over row, 5×, p. 144 Kettlebell press, 5× (left hand), p. 145 Repeat as many times as needed.

Sandbags

The use of sandbags as a strength-training implement has increased dramatically in popular- ity in the last several years. They are versatile, can be dropped without causing significant damage or injuries, and, depending on the type of bag used, are relatively affordable. Many sandbags designed for fitness training are made of vinyl, canvas, or other rugged material and have handles sown into them that allow a variety of grips.

Sand provides a unique training stimulus when compared with traditional forms of resistance training. As sandbags are moved or lifted, the sand inside shifts. The shifting creates a dynamic, or active, form of resistance similar to what is experienced in many sports, especially those that are combative in nature or require redirecting an opponent’s body mass (e.g., American football, rugby). In contrast to barbell and dumbbells, sandbags create an uneven disbursement of weight when moved. This off-center loading makes sand- bags excellent tools for improving balance, coordination, body awareness, and muscular fitness.

The amount of active resistance presented by sand-filled implements varies not only by size and weight but also by construction. Many sandbags are relatively pliable, which allows the sand within the implement to shift position. But after the bags are in position, they may act as a sort of dead weight. Sand-filled tubes are a bit more dynamic than sand- filled bags for two reasons. First, the relatively greater amount of dead space within a tube encourages more movement. Second, the particles of sand bounce off the sides of the more solidly constructed tube, increasing the amount of kinetic energy, whereas the particles of sand within a bag are deadened as they work to reshape the sides of the bag. This difference in resistance must be accounted for when determining training load. Most people can lift more weight when using bags than tubes because after the bags are in position they tend to be more stable.

GETTING STARTED

Sandbags lend themselves well to performing a wide variety of basic and more complex exercises. After perfecting the basic exercises, you can add more elements to your rou- tine by combining exercises to make combination movements. For example, the clean exercise can be combined with the front squat followed by the overhead press to create a total-body exercise. Another combination could involve performing a Romanian deadlift and immediately transitioning into a high pull or upright row. In table 9.1 you will find some combinations movements that work well together. Including complexes is another way to create a fun and challenging workout. Complexes consist of several

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Sandbags

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Table 9.1 Sample Combination Movements Clean + front squat

Front squat + Y press Front squat + forward lunge Romanian deadlift + high pull Overhead press + overhead squat

When creating various movement combinations, or complexes, a few key points should be considered.

■ Make certain that you are able to transition smoothly from one exercise to the

next. Use similar hand grips so that you do not waste time transitioning from one

grip to another.

■ Adjust the training load based on the weakest exercise movement in the combi-

nation or series. For instance, in most cases people are able to squat more than they

can overhead press. Therefore, if you create a combination movement using these two exercises, you would be limited to the weight you could use to perform the overhead press safely for the desired number of repetitions.

■ Do not put the sandbag down until you have completed the entire set or com-

plex. Holding the sandbag throughout the set or complex increases the metabolic

FOUNDATIONAL EXERCISES

The first group of exercises featured in this section focus on basic foundational movement patterns that will set the stage for more complex variations later. You need to master these exercises before moving on to the advanced sandbag exercises featured in this chapter or performing combination movements and complexes.

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