Buscar

Kettlebells Training with T-BOW®

T-BOW TRAINING AND THERAPY
12 oct
3 Min. de lectura

Kettlebells Training with T-BOW®

Athlete in the photos and videos: Leo Cavallo @kettlebellsbarcelona

Tips for Using Kettlebells

The kettlebell originated in Russia.

Many kettlebell exercises are dynamic, often ballistic, meaning fast lifts.

The idea is to hold the kettlebell in one or both hands and go through a variety of exercises like the one/two arm swing or the one/two snatch.

Some movements have you changing the weight from hand to hand as the weight swings up or as you move laterally, requiring good levels of stability.

Kettlebells vs. Dumbbells

What makes the kettlebell different is how it’s shaped. The u-shaped handle actually changes how the weight works with your body. With a dumbbell, the center of gravity lies in your hand but, with the kettlebell, the center of gravity lies outside of your hand, which means it can change depending on how you’re holding it and moving it.

Most typical to use momentum, deceleration and stabilization with a kettlebell; focusing more attention on neuromuscular control for deceleration and stabilization.

Mainly, dumbbells are great for strength with controlled movements, but also for dynamic actions with more control of the grip.

Kettlebells require a more precise care of your wrist and forearm during the ballistic movements and many of the swinging movements, which may be unfamiliar for many people.

Cultivating a beginner’s mindset focused on good technique away from injuries is a smart decisión!!

Wrist Protection in Kettlebell Training

In kettlebell training, wrist actions focus on maintaining a neutral, flat wrist for stability and preventing injury, particularly during exercises like cleans and snatches where the handle pivots to rest across the palm and lower fingers, rather than a bent, "death grip".

Take special care and learn correctly the hand insertion, transition actions and wrist position on cleans and snatches. The kettlebell handle must be sitting on the palm and wrist is neutral the entire time, not to slam the kettlebell on your forearm.

Check technical security details with an expert coach using kettlebell for a long time!!

What makes the Unstable T-BOW® Special for Balance?

Arched design, reactivity, lightweight and single axis of instability promote rapid and precise postural adjustments and responsiveness.
Many alternatives to place de feet on concavity, narrow edges and convexity (double T-BOW®).

Barefoot and with sport shoes. Also with socks on the wooden version, which has narrower edges and its concavity has glass microspheres which extraordinarily enhances tactile sensitivity.

Balance and coordination challenges for a wide range of users and applicable to many daily and sport activities.
Placing the feet on the narrow edges of the T-BOW® requires bilateral ankle control, promoting leg verticality and excellent segmental independence, also making possible a functional screw connection of the leg's longitudinal axis in spiral dynamics.

Special Training Combining Kettlebells and T-BOW®

Kettlebell training is effective in combination with the T-BOW® in the following positions:

(a)T-BOW® Stable offering its convexity for all kind of steps, lunges, squats,swings, cleans, snatches, kneeling-hand supports, longitudinal-transversal sittings and core stability (abs anti-extension, lateral raises and back-ext anti-flexion),

(b) T-BOW® Unstable by placing one foot on the concavity and both feet on the narrow-lateral edges for all kinds of squats, swings, cleans and snatches, in a very reactive situation optimizing the rebalancing capacity to the highest levels.

(c) Unstable Double T-BOW® offering its convexity on unstable situations for all kinds of squats, swings, cleans, snatches, kneeling-hand supports, longitudinal-transversal sittings and selective core stability,in a very reactive situation optimizing the rebalancing capacity to the highest levels.

Training Tips Combining Kettlebells and T-BOW®

Do not begin using kettlebells as a training tool until you have developed a beginner’s mindset focused on mastering proper technique to prevent injuries, especially with exercises like Cleans and Snatches.
Combine heavier loads on a flat highly reactive floor with moderate loads on an unstable one-axis reactive T-BOW® or a stable curved-convexity T-BOW®.
A practical way to classify strength exercises is based on the load used to generate maximum power—higher loads for exercises like Snatches, and moderate loads for movements like bench presses. When performing maximum power exercises with the unstable T-BOW®, it’s essential to select higher loads carefully and ensure correct technique, particularly during the rebalancing phase. Alternating between exercises on a flat very reactive floor and those on the one-axis unstable T-BOW® is an effective approach to begin this training safely and effectively.
Personalize the special compensatory and adjuvant exercises with the T-BOW® for the spine mobilization-stretching (https://www.t-bow.net/post/back-stretching-mobility-basics-on-the-stable-t-bow?lang=en) and core stability (https://www.t-bow.net/post/trunk-bodybuilding-with-t-bow?lang=en).