Kettlebell Training for Athletes: Develop Explosive Power and Strength for Martial Arts, Football, Basketball, and Other Sports, pb - Softcover

Bellomo, David

Softcover

ISBN 10: 0071635882 ISBN 13: 9780071635882

Verlag: McGraw-Hill Education Ltd, 2010

Inhaltsangabe

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.

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Über die Autorin bzw. den Autor

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.

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KETTLEBELL TRAINING FOR ATHLETES

DEVELOP EXPLOSIVE POWER AND STRENGTH FOR MARTIAL ARTS, FOOTBALL, BASKETBALL, AND OTHER SPORTSBy DAVE BELLOMO

The McGraw-Hill Companies, Inc.

Copyright © 2010 Dave Bellomo and Bruce Curtis
All 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...

Details zur Ausgabe

• Verlag: McGraw-Hill Education Ltd
• Erscheinungsdatum: 2010
• Sprache: Englisch
• ISBN 10: 0071635882
• ISBN 13: 9780071635882
• Einband: Taschenbuch
• Anzahl der Seiten: 224
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: Nicht verfügbar