The rotund weights provide a wealth of fitness benefits, including those specific to triathletes. For the triathlete, who usually moves in a linear plane, kettle bells provide a dynamic workout that can correct imbalances, add strength, increase coordination, and prevent injury.
Additionally, kettle bell motions increase the mobility of the hip flexors, hamstrings, and lower back, says Garlic. For the time-crunched triathlete, heavy leg work with kettle bells can be a good substitute for “brick” training if combined with running.
Injured triathletes may also utilize a kettle bell workout to strengthen and rehabilitate shoulders, hips, knees, and ankles. Garlic encourages those new to the exercise to simply practice with the kettle bells slowly and smoothly, paying specific attention to form.
“You can do this by aligning you skeletal system better, increasing the mobility in your joints, and better breathing regulation to generate as much power and strength as possible while conserving your energy.” In addition to strengthening the muscles for cycling and running, the exercise also reinforces good form.
Begin by extending the arms skyward (a “jerk” movement), lifting the kettle bells overhead. As you become more familiar with the movement, gradually increase the amount of time to 10 minutes of continuous repetitions.
Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more. Kettle bells are great for combining strength training and aerobic conditioning.
Kettle bells provide a dynamic workout that can correct imbalances, increase coordination, and add strength all at the same time. Kettlebellworkouts also increase hip flexor and hamstring mobility.
Different kettle bell moves can be put together to make fantastic conditioning and strengthening workouts. It builds strength, helps with mobility and increases coordination and balance.
Powerfully extend the hips bringing the kettle bell up to chest height. At the top position, your quads, glutes and abs should be fired up and rock hard.
Allow the kettle bell to drop and wait as long as you dare to hinge back down. If the bell is too low, around your hips, you’ll be leaking power and putting extra strain on your back.
This builds strong lower body muscles essential for running and cycling. This time as you extend at the hips, keep your hand close to your body as if you were going to zip up your jumper.
Guide the kettle bell into the rack position with abs, glutes and quads tight. Don’t lean back, think about using the tension in your whole body to do the move.
Return to the rack and then spill the kettle bell forward back between your legs and to the floor. Working unilaterally helps iron out any imbalances in your body.
His main training goal is to be strong and able for the rest of his life. Using kettle bells makes it possible to train the body as a single unit, engaging the glutes, hamstrings, low back and abdominal muscles for development of maximum power and speed.
Training with kettle bells can help prevent injury and increase flexibility while simultaneously improving total body strength and cardiovascular endurance. Instead of standing still or stretching to touch your toes, you should actively prepare your muscles for exercise by transitioning from a resting to working heart rate.
Try jogging in place, agility work like high-knees, leg swings and lunges or body weight exercises such as squats or push-ups. Joe Venn are is the co-founder of Hybrid Athlete, Kettle bell Cardio and Race Day Domination.
In addition to his professional pursuits Joe is a sponsored triathlete, ultra-marathoner and adventure racer. Joe Venn are is the co-founder of Hybrid Athlete, Kettle bell Cardio and Race Day Domination.
Other benefits of kettle bell training include improvements in total body strength, cardiovascular capacity, and flexibility. Unlike typical strength training circuits and stationary exercise machines, the asymmetrical construction of the kettle bell requires core engagement throughout every repetition.
Training the body as a unit, instead of isolated muscle groups will enhance an athlete's range of motion through forward, backward and lateral pathways. Exercises like the kettle bell swing develop explosive hip drive and improve lower body strength, allowing a triathlete to train harder and longer.
For example, a triathlete who trains with kettle bells can experience improvements in running posture, power output on the bike, and increased propulsion through the water during the swim. The training volume associated with preparing for a triathlon can sometimes result in overuse injuries, muscular imbalances and joint fatigue.
Kettlebellworkouts help contract those tendencies with improved balance, and unilateral strength and muscular recruitment patterns. Joe Venn are is the co-founder of Hybrid Athlete, Kettle bell Cardio and Race Day Domination.
Joe Venn are is the co-founder of Hybrid Athlete, Kettle bell Cardio and Race Day Domination. Snow is melting, daylight hours growing and training periodization is shifting from base work to builds.
So with swim-bike-run specific demands in mind, let’s look at four kettle bell movements and their application to triathlon. A well-executed kettle bell swing requires a full range of posterior motion of the hips.
That mobility is key in getting comfortable in a low-front-end time trial position on your bike. A factor that is very relevant for anyone riding in the steep aero position mentioned above.
Just about every major posterior muscle in the human body has a role to play in powering a kettle bell from between one’s knees to a full lockout overhead. That sort of neuromuscular training is wonderful for motor cortex plasticity.
The upshot is increased ability to master the intricacies of other complex movements(like those of a swim stroke). While the majority of the power delivered to the bell still comes from the glutes, the middle portion of the lift is driven by the latissimus Doris and rhomboid muscle groups (these power your swim stroke, and stabilize you on the bike and during the run), while the finish recruits postural support groups in the abdomen, shoulder and upper arm.
It is easier to execute than the snatch, and can be used as active recovery between heavier or more intense sets too. The value of the circle with stall is how it utilizes the muscles involved with trunk rotation.
While it’s not a perfect analogue for the cross-body action of a swim stroke and run stride, the muscles involved are the very same. As you are forced to resist further trunk rotation, you are training muscle groups that will support your torso on the bike and the run.