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Kettlebell Training for Athletes: Develop Explosive Power and Strength for Martial Arts, Football, Basketball, and Other Sports, pb (NTC SPORTS/FITNESS) - Softcover
Synopsis
Improve performance in any sport with Russia’s most guarded training secret
For elite sports training, nothing compares to the impact that kettlebells have on the entire body, and author and trainer Dave Bellomo now brings the power and benefit of these Russian-inspired weights to any athlete.
Working the entire body at different angles, this popular training program provides you with rapid gains in strength, speed, and endurance―all requirements for proficiency in any sport. This powerhouse program also gives you customization tools for setting personal goals and tailored eight-week workouts to answer the needs of your specific sport.
Kettlebell Power Training for Athletes:
- Presents more than eighty illustrated exercises for quicker learning on how to train with the weights
- Helps you gradually build a training foundation for a healthier lifestyle
- Includes sport- and goal-specific programs so you can go directly to that section of the book for your needs
- Features photographs from award-winning photographer Bruce Curtis
Whether you are training for the gridiron, the Octagon, or the Pentagon, these simple tools will help you produce the most extraordinary results you have ever seen.
Author Profile
Dave Bellomo (Williamsport, PA) holds a graduate degree in Exercise Science, specializing in sports performance and injury prevention and an undergraduate degree in Health Science. He is a Certified Strength and Conditioning Specialist (CSCS), a Performance Enhancement Specialist (PES), and a Certified Speed Coach, Dave has over 20 years of experience in the fitness management field and continues to consult with groups and individuals.
"synopsis" may belong to another edition of this title.
About the Author
Dave Bellomo holds a graduate degree in Exercise Science, specializing in sports performance and injury prevention and an undergraduate degree in Health Science. He is a Certified Strength and Conditioning Specialist (CSCS), a Performance Enhancement Specialist (PES), and a Certified Speed Coach, Dave has over 20 years of experience in the fitness management field and continues to consult with groups and individuals.
Excerpt. © Reprinted by permission. All rights reserved.
KETTLEBELL TRAINING FOR ATHLETES
DEVELOP EXPLOSIVE POWER AND STRENGTH FOR MARTIAL ARTS, FOOTBALL, BASKETBALL, AND OTHER SPORTSBy DAVE BELLOMOThe McGraw-Hill Companies, Inc.
Copyright © 2010 Dave Bellomo and Bruce CurtisAll right reserved.
ISBN: 978-0-07-163588-2
Contents
Chapter One
WEEK 1 BUILDING THE FOUNDATION
In this chapter you will learn the small yet critical point that whole-body explosiveness is based upon: the ability to channel momentum through the body by coordinating the extension of the knee and hip. These two joints must be activated as efficiently as possible for any of the ballistic movements to be performed correctly.
The deadlift is the simplest example of this. It forces you into the body position that you will use for all of the major movements. I sometimes refer to this as the linebacker position. Like a linebacker, you want to have a balanced stance with your shoulders, knees, and feet stacked over each other. You want to look straight ahead or up slightly because, very simply, you lean where you look.
From the deadlift you move on to the squat-pull. It is an extension of the deadlift and incorporates many muscle groups of the upper body. It teaches you to take the power you have developed from the floor and channel it into the muscles of your upper body. Eventually you learn to then transfer this power into a sporting object like a shot for the shot put or into an opponent such as during a wrestling match.
Next, the two-hand swing is your introduction to the ballistic movements. It is simple, yet extremely effective. It teaches you how to take the positioning of the deadlift and add explosiveness through the thighs, hips, and back. Regardless of how you have trained in the past or will train in the future, the power gained from the swing is always a great addition to any program.
Last are the two meat-and-potatoes upper-body exercises of the bent-over row and the two-hand press. These balance out the whole-body workout. I have found over the years that the more my training advances, the more I use the most basic exercises. The row and the two-hand press cover most of the major muscles of the upper body and give strength for the more advanced movements that require a level of balance.
Deadlift
The deadlift is an exercise that uses the big muscles of the thighs, hips, and lower back. It is basically a pickup from the floor. This exercise allows you to practice your posture for the ballistic movements that will come later in this book.
Straddle the kettlebell with your toes lining up with the handle. Your feet should be slightly wider that your shoulders and pointed outward slightly. Looking straight ahead, bend your knees slightly and then bend your hips. This allows you to keep your back in the proper alignment. As you drop your hips, keep the muscles that run along your spine contracted. This aids in stabilizing your back and keeping you safe during this exercise. You want a flat, relatively straight back. Grab the kettlebell, drive off of the floor, and stand up into a fully erect position. Repeat this sequence of movements, while maintaining a tight grip on the handle, until your set is completed. Continue to focus on your posture throughout the set.
DEADLIFT: KEY POINTS
1. Straddle the kettlebell.
2. Line your toes up with the handle.
3. Place your feet slightly wider than your shoulders and pointed out.
4. Look straight ahead.
5. Keep your spinal erectors tight.
6. Bend your knees and then your hips, and drop into a squatting position.
7. Drive off of the floor with your hips, thighs, and lower back, and stand up into erect position.
Deadlift In the deadlift, posture is everything. Here you learn how to squat down while maintaining a flat back. The posture you develop here will either help or hinder all of your future kettlebell training.
Squat-Pull
The squat-pull, also called the high pull, is one of my all-time favorite exercises. It uses most of the major muscle groups of the body, including those of the thighs, hips, lower back, upper back, and shoulders. This is great for football players, wrestlers, and martial artists because it combines the pulling motion of the arms with the explosive extension of the knees and hips. This combination of motions is critical for the major techniques of many sports.
The setup of the squat-pull is identical to that of the dead-lift. Line up your toes with the handle, feet slightly wider than shoulder-width apart and pointed slightly outward. Keeping your head up and your shoulders back, drop down and grab the weight. As you drive upward and extend your knees and your hips, continue the movement by drawing your hands up your body toward your chin. This part of the movement looks like an upright row. Keep your elbows turned up and slightly higher than your hands to avoid injuring your wrists. To lower the kettlebell, allow your arms to fully extend toward the floor before you start to bend your knees and hips. Also, remember to let your legs do most of the work.
Squat-Pull The squat-pull starts out with the linebacker-like stance. The hips are low, the head is up, and the back is flat. As you explode from the bottom, draw the kettlebell up your body. It should be in constant contact with your body from your waist to your chest and back down again. As you draw it up to your chest, pull your elbows into a V as you would for an upright row. This brings your deltoids into play and saves your wrists unnecessary strain.
SQUAT-PULL: KEY POINTS
1. Set up the same way as for the deadlift.
2. Stand up to the erect position just as for the deadlift.
3. Continue movement by bending your elbows and drawing your hands upward toward your chin.
4. Keep your elbows turned up higher than your hands.
5. Let your arms fully extend on the way down before bending your knees and hips.
6. Just before hitting the floor, visualize hitting a spring and drive back up for the next repetition.
Caution: When raising the kettlebell, do not allow your hands to reach your chin, to avoid contact between your chin and the handle.
Two-Hand Swing
As with all the major power movements, line up your feet with the kettlebell as you would for the deadlift. My preferred technique for this movement is to stand up as you would in a deadlift and then lower your hips so your hands are even with your knees. This is helps you get into the correct posture. Next, swing the weight backward through your knees to gain some momentum. This is called a backswing and is referenced throughout this book. When the kettlebell reaches a natural apex and your forearms are just beginning to brush against your thighs, forcefully extend your knees and hips and explode upward. The momentum you generate by pushing off of the ground transfers into the weight. Gently follow through with the arms and shoulders until the kettlebell is at eye level. Your arms should be straight out from your body with the kettlebell lined up perfectly with your forearms. Let gravity pull the kettlebell toward the floor and swing back between your legs. Bounce it back up for the next repetition. If executed properly, this ballistic exercise will be felt in the muscles of the thighs, hips, lower back, upper back, and shoulders, not in the joints. Remember to keep your head up and shoulders back.
Two-Hand Swing As you can see from the photographs of the previous two exercises, most major kettlebell exercises are connected. Almost all of the major kettlebell movements start in or go through the basic linebacker stance. Here once again is the crouched, flat-backed position. The head is up, and the eyes are looking straight ahead or slightly up. You want to start the weight moving backward (the "backswing") before you bring it up to eye level; otherwise, you will place unnecessary stress on your shoulders trying to front-raise a large weight. Also, as the weight moves forward, you want to stand fully erect with straight knees and hips. This allows you to transfer all of the momentum that you gained from the swing into the kettlebell.
TWO-HAND SWING: KEY POINTS
1. Straddle the weight with your feet slightly wider than your shoulders.
2. Line your toes up with the handle.
3. Get into the squatting position with your back and feet flat.
4. Grab the kettlebell with both hands.
5. Keep your eyes directed straight ahead.
6. Stand up with the weight to get into position.
7. Slowly lower the kettlebell until it is even with your knees.
8. Swing backward to gain momentum.
9. Drive from your hips, thighs, and lower back.
10. Follow through with your shoulders until the kettlebell is at eye level. The kettlebell should be an extension of your body and lined up evenly with your arms.
11. Let gravity pull the kettlebell down between your legs.
12. Bounce the kettlebell back up for the next repetition.
Bent-Over Row
This is the first major movement dedicated to the upper back. As the name implies, this is a pull, or row, in the bent-over position. It can be performed with a variety of grips and stances. For now, however, use standard foot and hand positioning. Place the kettlebell even with your front foot. The handle should be parallel with your foot. Step back with your opposite leg slightly farther than a normal stride. Again, your foot should be parallel to the kettlebell handle. Brace yourself by placing the hand of your forward side on your thigh. Bend at your waist so that your upper body is almost parallel to the ground. Grab the kettlebell with your free hand, and pull the handle to your ribs without twisting your upper body. Lower the kettlebell almost to the floor, and repeat for the next repetition. When you are finished with your set on one side, reverse your position and repeat on the other.
Bent-Over Row Both feet are pointed straight ahead to align the hips and shoulders. Also, the body position is fairly low so you can place the majority of the stress on the large upper-back muscles. A higher body position will turn a bent-over row into an upright row for the shoulders. Remember, body low, feet straight, shoulders and hips aligned.
BENT-OVER ROW: KEY POINTS
1. Stagger your step approximately a stride's length so your feet are pointing straight ahead and are parallel.
2. Bend at the waist, and brace yourself by placing your forward hand on your thigh.
3. Grip the kettlebell with your free hand, and pull to your ribs without twisting your upper body.
4. Lower the kettlebell almost to the floor, and repeat.
Two-Hand Press
There are many variations of the overhead press. The two-hand press is a good one to start with because it requires a bit less balance than some of the others. It gives you a chance to build up your confidence so you can try some of the others later. Grip the kettlebell on its sides with your thumbs wrapped tightly around the handle. The handle should be resting on the top of your chest. Your hands should be underneath it, and the handle should be parallel to the ground. Bend your knees slightly to keep excessive strain off of your low back. Keeping your eyes level, press the kettlebell straight over your head. Pause briefly at the top; then slowly lower the kettlebell down to your chest.
TWO-HAND PRESS: KEY POINTS
1. Hold the kettlebell by its sides so the handle is resting on your chest and your thumbs are wrapped around it.
2. Bend your knees slightly.
3. Keep your eyes level, and press the kettlebell straight overhead.
4. Pause briefly; then slowly lower the kettlebell to your chest.
Two-Hand Press Note the placement of the kettlebell high on the chest. You want to keep your elbows tucked underneath your hands to create a base of support for the weight. The natural tendency is to flare the elbows and let the kettlebell slide down. This mistake, however, places an unnecessary stress on the shoulders and back of the neck and will cause premature fatigue.
Chapter Two
WEEK 2 INTRODUCTION TO POWER MOVEMENTS
This chapter discusses the one-hand swing, single snatch, double clean, and single press. The one-hand swing is the next progression in the ballistic movements. I find that it takes slightly more coordination than the two-hand swing for two reasons: First, you must lean away from the weight slightly to keep it centered. Second, the tendency when progressing from two hands to one is to activate more muscle in the shoulder. But the true power in the movement still comes from the hips. I tell my clients to drive from the hips and try to relax the shoulder as much as they can. You need a bit more upper-body strength for the one-hand swing than for the two-hand swing— not twice as much, however, just slightly more. The main drive still comes from the muscles of the lower body when they are working together.
Next are the monster movements of the snatch and double clean. These are two of the most explosive exercises out there. The single snatch is considered one of, if not the, greatest exercises by kettlebell practitioners in terms of overall benefit. It necessitates a very large range of motion that goes from the floor to full extension overhead, using almost all the major muscle groups in the body. Using this much muscle at once places a very great demand on the cardiovascular system. This alone makes the single snatch a great exercise. The large range of motion also requires a very high level of explosiveness. You must commit to the snatch from the very bottom of the range and drive through until reaching the top. There is no halfway in the snatch: either you put it overhead, or you get out of the way.
The double clean is the first of what I like to call heavy ballistics, or power movements that might use a large amount of weight or intensity. It involves a short range of motion that comes from the knees up, similar to that of a hang clean with a barbell. It uses two kettlebells at once but is still user friendly because the body alignment is straight rather than leaning to one side. You use a fairly wide stance to clear the weights, which further reduces the range of motion, but you can use fairly heavy kettlebells because such large muscle groups are coming into play.
Last, this week includes the single press. Like its cousin, the two-hand press, the single press is a great exercise for the chest, shoulders, and triceps. Unlike the two-hand press, however, the single press requires more balance in the shoulder and more stability in the trunk. During the single press you need to lean quite far, away from the kettlebell, to maintain proper body alignment. You start with a wide stance. When the kettlebell is at full extension, you should be able to draw a line from the weight to the center of your base. This positioning requires a strong midsection and is great for overall development of the upper-body muscles.
One-Hand Swing
As the name states, this movement is very similar to the two-hand swing. There are some subtle differences, however. Regarding posture and foot placement, set up the same way you would for a two-hand swing. When you grip the handle with one hand, make sure to center the kettlebell between your legs by leaning slightly to the side. Start with the same back-swing as you would for the two-hand swing. Then drive the kettlebell forward and up with your hips and thighs. Gently follow through with your shoulder until the kettlebell reaches eye level. When the kettlebell reaches eye level, let gravity bring it back down between your knees. Remember to continue to center the kettlebell throughout the movement. Repeat with your opposite hand.
One-Hand Swing The positioning for the one-hand swing is the same as for the two-hand swing, with two exceptions. First and most obvious, the grip is with one hand instead of two. Second, to center the kettlebell between the knees, you have to lean slightly away from it. The swing pattern still needs to follow the midline of the body, whether you are using one hand or two.
ONE-HAND SWING: KEY POINTS
1. Set up as you would for a two-hand swing.
2. Keep the kettlebell centered.
3. Drive from your hips, thighs, and lower back.
4. Follow through with your shoulder until the kettlebell is at eye level.
5. Let gravity pull the kettlebell down for the next repetition.
Single Snatch
Kettlebell practitioners consider the single snatch to be one of the greatest and most beneficial kettlebell movements. It has a huge range of motion that goes from the floor to arm's length overhead and uses almost all of the major muscle groups. It also demands an extremely explosive execution that will translate to most sports.
Again, start with the basic setup of the deadlift and swing. Just as with the single swing, take a large backswing to get the kettlebell moving. Unlike the swing, however, the snatch has to come overhead for a full lockout. This means you have to generate significantly more power than you would for a swing that is going only to eye level. This explosion must begin at the bottom of the movement if you are to successfully complete the snatch. Also, you need to continue to drive and follow through with your whole body throughout the entire range of motion. Last, you need to get the kettlebell to gently roll onto your forearm by pushing into the handle approximately 12 inches before you reach the top of the movement. This starts the handle turning under the kettlebell and makes for a soft landing.
This sounds extremely confusing and borderline insane, but it is not as complicated as it sounds and will be well worth your effort. When snatches are performed correctly, they are very smooth and fluid and have almost no impact on the forearm. It takes a little practice to get the feel of this movement.
(Continues...)
Excerpted from KETTLEBELL TRAINING FOR ATHLETESby DAVE BELLOMO Copyright © 2010 by Dave Bellomo and Bruce Curtis. Excerpted by permission of The McGraw-Hill Companies, Inc.. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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- PublisherMcGraw Hill
- Publication date2010
- ISBN 10 0071635882
- ISBN 13 9780071635882
- BindingPaperback
- LanguageEnglish
- Number of pages224
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Kettlebell Training for Athletes: Develop Explosive Power and Strength for Martial Arts, Football, Basketball, and Other Sports, pb (NTC SPORTS/FITNESS)
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Paperback. Condition: Very Good. Improve performance in any sport with Russias most guarded training secretFor elite sports training, nothing compares to the impact that kettlebells have on the entire body, and author and trainer Dave Bellomo now brings the power and benefit of these Russian-inspired weights to any athlete. Working the entire body at different angles, this popular training program provides you with rapid gains in strength, speed, and enduranceall requirements for proficiency in any sport. This powerhouse program also gives you customization tools for setting personal goals and tailored eight-week workouts to answer the needs of your specific sport.Kettlebell Power Training for Athletes: Presents more than eighty illustrated exercises for quicker learning on how to train with the weightsHelps you gradually build a training foundation for a healthier lifestyleIncludes sport- and goal-specific programs so you can go directly to that section of the book for your needsFeatures photographs from award-winning photographer Bruce Curtis Whether you are training for the gridiron, the Octagon, or the Pentagon, these simple tools will help you produce the most extraordinary results you have ever seen. Author Profile Dave Bellomo (Williamsport, PA) holds a graduate degree in Exercise Science, specializing in sports performance and injury prevention and an undergraduate degree in Health Science. He is a Certified Strength and Conditioning Specialist (CSCS), a Performance Enhancement Specialist (PES), and a Certified Speed Coach, Dave has over 20 years of experience in the fitness management field and continues to consult with groups and individuals. The book has been read, but is in excellent condition. Pages are intact and not marred by notes or highlighting. The spine remains undamaged. Seller Inventory # GOR002426318
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