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Kettlebell Yoga Fusion

author
James Lee
• Monday, 19 October, 2020
• 6 min read

Windows Phone The average class at every BJJ gym and academy typically begins with a short (or sometimes long) warm-up that could include light jogging around the edges of the mats, calisthenics, stretching, and BJJ-specific mobility exercises. These workouts combine kettle bell swings, body weight core work and yoga sequences.

kettlebell yoga fusion manual pilates fitness helen discovery series barre
(Source: www.helenfitness.com)

Contents

“Kettle bells are an optimal tool for yoga cross-training, because they can be used anywhere, and because they integrate strength and cardiovascular conditioning into a single practice,” yoga teacher and certified strength-and-conditioning specialist Angelo Gala tells HuffPost. Kettlebells in sports performance training and athletic preparation have made a huge impact on athletes of all kinds by combining aerobic and anaerobic conditioning, and strengthening weaknesses such as shoulder strength and mobility. Combine weight training with yoga in this sequence for increased strength and stamina. To stave off muscle loss, support flexible joints, or add oomph to tough poses, a little strength training can go a long way.

From my own experience, as a 50 something former endurance athlete (rowing), with a few decades of mileage and bumps on my chassis, I can now drop into Pavel’s ‘roadkill split’ on demand, without. There is no reason why you can’t mix your flexibility training with resistance or incorporate aerobic and anaerobic forms of exercise at the same time.

We love the idea that you can come into a yoga class and feel the benefits of that, but also incorporate strength exercises.” By targeting your arms, legs, shoulders and core, the class aim is “to increase strength, fitness, balance and flexibility for a well-rounded mind and body,” King adds.

At the moment, Core+ only has studios in Melbourne, but we live in fitness-loving hope that kettlebellyoga will make its way around Oz soon. I have recently helped my yogi girlfriend start strength training with the SAS program.

Yoga is a funny thing in that most people start practicing it, reach a certain level of flexibility and strength, and then spend the rest of their lives doing the same postures over and over again. If a yoga student does not have a background in gymnastics or something similar they will very rarely become competent at the arm balances which are basically the same stuff you would practice if you were doing CC.

yoga kettlebell workout fusion try need
(Source: www.womenshealth.com.au)

An adult with little previous training may add a couple of inches to their forward and backward bends through a dedicated yoga practice but if you are a 40-year-old male with typical tight hamstrings you are not going to change the situation that much. I practiced Okinawan Injury very seriously as a child and this gave me a good deal of flexibility and body awareness.

Don't get me wrong, it can be a good “workout” but basic yoga postures are very simple and if a beginner can not access them moderately easily it is almost always a sign that they have no movement practice behind them. I have been teaching some of the largest yoga classes in Hollywood CA since 1999 and am in my 3rd year of practicing hard style kettle belling seriously.

Pavel's movements in those works mentioned by Steve are superb, without the proper context however you're likely to chase symptoms without addressing the root cause(s) of your mobility issues. I understand your conclusions based on your observations, however I have to respectfully disagree due to my experience and that of others I have met and learned from.

This is due to using FMS/ Strongest methodologies and being willing to set my ego aside and strengthen my movement patterns, even without weight when needed. For example: for three months my “squat” consisted of training that pattern solely on my back, utilizing increased stability from the ground.

Zach wrote: Pavel’s movements in those works mentioned by Steve are superb, without the proper context however you’re likely to chase symptoms without addressing the root cause(s) of your mobility issues. Just to be clear, the movements in Super Joints aren't intended to treat or cure any symptoms or conditions.

kettlebell stability shoulder
(Source: www.youtube.com)

NK, have you read Brandon Hofer's articles on yoga and SFG kettle bell training over at Breaking Muscle? If not, I think he has some good ideas. From my own experience, as a 50 something former endurance athlete (rowing), with a few decades of mileage and bumps on my chassis, I can now drop into Pavel's 'roadkill split' on demand, without 'warming up', and remain very relaxed.

Otherwise, as part of my recovery from rowing, and desk work induced mobility restrictions, I've incorporated FMS correctives, and Hath Yoga as an adjunct to my new interest in kettle bell training and karate. With that in mind, in my opinion, it's a question of mastering the basics and practicing movement as a skill.

I agree that Super Joints is an excellent resource and should be a part of everyone's normal mobility practice. I think that when people think of yoga, they have an idea in their mind of what that means and can't see all the different areas of focus or the range of movements that are “allowed”.

But what I've recently come to understand is that once you develop a certain level of core strength, the rest of you now has the freedom to loosen up. There was a Scandinavian study done in 2009 that showed that lumbo-pelvic stability training showed an improvement in hamstring stiffness (flexibility). When the core is strong enough the hamstrings don't have to try and handle the stability function and can loosen up.

So while I don't think the extremes of yoga postures are necessary (and are probably counterproductive based on the increasing number of cases of FAI in yoga practitioners), I think the development of strength and mobility across body segments merits its inclusion into a total body health practice. You can do yoga sitting in a lotus position, doing a few chants, bending your leg behind your neck whilst breathing through your ears and having a herbal tea, laced with ginseng and organic lavender.

(Source: www.youtube.com)

Super Joints in the morning is for the body what freshly ground coffee is for the soul. Proximal stability creating distal mobility as you mentioned, as well as reinforcing the other tenets of the FMS approach.

I train my yoga from a strength perspective first and allow flexibility to happen if my body desires it. I exclusively did nothing but yoga for years and then I felt this “hole” in my development and desired strength training again.

Too much flexibility without the corresponding strength to hold good and safe alignment leads to problems. The saddest thing is a healthy pain free person coming in and getting hurt.

Anyway, to borrow from Dan John (and by the way, ladies and gentlemen of Strongest, you have really helped my own perspective on teaching immensely with your knowledge) I use my yoga more for enhancing my health (harmonious functioning of organs and systems) and not as much for fitness although it does help. Little things like that greatly improved my life and I never got those effects from weigh training, martial arts or calisthenics.

? Seriously, Zach, Chris, and Joe have made some great points regarding the need for proximal stability for distal mobility, and the dangers of hyper flexibility. My limited understanding of the FMS, DNS, and McGill's research forms the core (pardon me) of the home practice that seems to have served me well (Pavel's influence should go without saying).

kettlebell vipstuf drive
(Source: www.pinterest.com)

Anecdotally, I've met several female instructors (or rather, 'models') of market driven, yoga /Pilates hybrids over the years and ALL of them suffered quite frequent bouts of low back pain regardless of their drawn-in navels and low backstretches (of course, they may have been drawn to those hybrids in order to 'cure' pre-existing pain, so there could well be a sampling error, but I imagine that their quest for the ultimate stretch didn't serve them well). Kelly Sterrett's anecdote regarding a yoga class he attended (and 'won't) comes to mind (I heard this on his Creative Live presentation).

He went on to cite Buck minster Fuller's notion of 'mutual accommodation' in respect to formalized systems of movement. As Alistair suggests above, I'd like to think that a practice of mindful movement of whatever flavor (a TGU, a data, a yoga sequence, a trail run) can be seamlessly integrated into a principle based system, such as Strongest.

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3 www.epainassist.com - https://www.epainassist.com/fitness-and-exercise/what-are-kettlebell-exercises-and-what-is-it-good-for
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6 www.bjjee.com - https://www.bjjee.com/articles/20-effective-kettlebell-exercises-for-grapplers/
7 www.wholelifechallenge.com - https://www.wholelifechallenge.com/3-most-effective-kettlebell-exercises/
8 www.realsimple.com - https://www.realsimple.com/health/fitness-exercise/workouts/kettlebell-exercises
9 www.menshealth.com - https://www.menshealth.com/uk/building-muscle/a758657/the-7-best-kettlebell-exercises-to-build-muscle/
10 www.bodybuilding.com - https://www.bodybuilding.com/content/the-6-best-kettlebell-exercises-you-need-to-do.html