Newer Fem Grapplers, Power Up Core Takedown Strengths Thru Kettlebells

May 25, 2022,

Maybe you have done it.

We certainly have. More than once. Even though they may not be deemed healthy, we love the combination packages.

Potato chips, Corn chips, Chilli cheese chips, Cheetos and more. We love those combination packages.

For you newer female wrestlers, if you include working with Kettlebells in your workout menu, like those snacks, you are now benefiting a combination of core muscles, yes plural, to help strengthen your grappling abilities.

Keep thinking agility and increased strength for takedowns.

Time to define.

In common parlance, the core of the body is broadly considered to be the torso.

Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.

The major muscles of the core reside in the area of the belly and the mid and lower back, and peripherally include the hips, the shoulders and the neck.

A powerful combination of muscles to help power up your grappling.

Time to take a closer look at this compact muscle builder.

The kettlebell is a cast iron or cast steel ball with a handle attached to the top.

It is primarily used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength and flexibility training.

The kettlebell allows for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening.

Keep in mind the weight of a kettlebell is not distributed evenly. Thus, the unique shape of a kettlebell provides the "unstable force" for handling - key for the effectiveness of the kettlebell exercises.

The parts of the kettlebell can be broken down into: handle, corners, horns, window, bell, and base.

Unlike the exercises with dumbbells or barbells, kettlebell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.

Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.

This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.

Very important, in a 2010 study, kettlebell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout - "equivalent to running a 6-minute mile pace".

When training with high repetitions, kettlebell progression should start out slowly to build muscle endurance, support the joints and prevent injury.

Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression.

Caution is advised.

However, if done properly, they are very beneficial to health. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.

Exceptional information.

Let’s move forward.

We love to visit various reputable sources for guidance.

Now we turn our attention to power up our core exercises with Kettlebells in book form.

Kettlebell Simple & Sinister: Revised and Updated (2nd Edition) Paperback – September 30, 2019

By Pavel Tsatsouline (Author)

Six years after the publication of the original S&S people are still getting great results from the program and the book has never left the Amazon weight training best-seller list. So why another edition? Pavel answers with a quote from a novel: You know our motto: "We never let well enough alone."

This is Kettlebell Simple & Sinister: Revised & Updated Edition or simply S&S 2.0. Learn how to use the extreme hand-held gym from the man who started the kettlebell revolution.

• Simple & Sinister will physically prepare you for almost anything life could throw at you, from carrying a piano upstairs or holding your own in a street fight.
  • Simple & Sinister will forge a fighter's physique because the form must follow the function.
  • Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally and play it well.
  • If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training.
  • If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it.

Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life.

Russian kettlebell power to you!”

We are inspired. Hopefully you as well.

For more suggestions, we will now turn our attention to a visiting writer.

Kettlebell Exercises for Women

By Troy Van Spanje

Consider Kettlebell Workouts for Women

Have you seen those funny looking weights laying around the gym? If you have been avoiding them because you are unsure what they are for or even that they are called kettlebells you have come to the right place. Kettlebells are bodybuilding fitness tools that are available in most commercial gyms around the world, and while they are a favorite of bodybuilders, they are also a great tool for the average individual.

Kettlebells have been used as a dynamic tool to help with the development of strength and endurance for a very long time. There is archaeological evidence to suggest that kettlebells were used in Ancient Greece and a 143kg Kettlebell is in storage at the Museum of Olympia in Athens. The trusted Kettlebell then made its way to Russia in the 18th century and it was initially used as a handled weight with an imperial seal to measure grains and other goods. However, the Russian culture viewed strength as a very admirable quality and during the local festivals and fairs the vendors starting using the kettlebells to showcase their strength. From this point the vendors starting to realise the additional health benefits of lifting and swinging kettlebells. The popularity of the kettlebells snowballed in Russian society from these very humble beginnings.

Strong and Svelte

Kettlebell workouts for women are not going to transform you into a mass of muscles. For example, Jennifer Aniston and Penelope Cruz both use kettlebells in their workout routines, and they are the epitome of svelte good health. If you want to strengthen your core and sculpt your body, kettlebells are the go-to tool of the trade.

The kettlebell is a like a cannon ball with handles stuck to both sides or like a teapot without a spout; hence the name 'kettlebell'. The handle is located at the opposite position to the flat bottom of the bell and the horns are attached to either side of the handle. The kettlebell's centre of mass goes beyond your hand and this is why it can be swung, thrown, pressed and moved in hundreds of different ways. They are small and portable and can be used in many different aspects of athletic and fitness training.

What makes this funny looking device so much more effective than your standard weights? Two things, the handle and the uneven weight distribution.

• Handles- the handles included on kettlebells create what fitness pros refer to as a functional workout, meaning they function much as things do in your everyday life. Carrying a gallon of milk, picking up your child, luggage or even a laptop bag.
• Weight Distribution- heaving kettlebells around forces your core to work harder to stabilize your body, which means you will be sculpting shoulders, core, arms, back and buttocks.
• Bonus- research suggests women can expect to burn 40-50% more calories than a standard strength training workout.

Tips

One of the most important things you need to know about kettlebell workouts for women is choosing the right weight. You do not want to start with too little or too much weight. A good test for this issue is raising the kettlebell over your head in the press position; you should be able to do so with a bit of resistance but controlled and stable.

Next, you want to make sure the weight fits your hands well. Ideally, you should be able to place both hands on the handle comfortably, without your hands touching. Additionally you should have a couple inches of clearances from the tips of your fingers to the palm.

Routines

Kettlebell workouts for women are not super difficult, but it is important to perform them correctly in order to reap the most benefit and prevent injury. Here are a few easy exercise routines to get you started:

• Swing- Start with your feet placed hip width apart and hold the kettlebell directly in front of you with both hands. Bend your knees slightly; swing the kettlebell back between your legs. Next, straighten and swing the kettlebell up to chin level. Work should be done by your hamstrings and gluteals do the work, not your shoulders.
• Front Squats- hold kettlebell in both hands, weight inverted at chest level. Perform squats normally, allowing the added weight to intensify the movements.
• Standing Pull-ups- Stand with feet shoulders width apart, kettlebell held in both hands loosely in front of your body. Pull up the weight, bending your elbows and keeping the tension with arms and chest. You should feel this movement in the shoulders.
• Triceps Extension- You need a good stable position for this movement so place one foot slightly in front of the other. Tighten the abs, keep your shoulders back and keep your legs strong. Hold the kettlebell in both hands, raise it overhead and lower behind your back and then bring it back up.

How to Perform the Abdominal Brace to Protect Your Spine

• Stand up with a straight back with one hand on your stomach and the other hand on the small of your lower back
• Lean forward from your waist and your lower back muscles contract
• Move body back up the straight position and feel your erector spinae switch off
• Whilst standing up straight, tense your abs like you are about to get a punch of Mike Tyson and then squeeze your butt cheeks.

Safety Guidelines

The following section is some safety guidelines to follow when performing any movements with a kettlebell.

• Don't work out near windows or anything breakable; just in case the kettlebell flies out of your hands
• Work out on a flat surface and not on an incline or decline
• Ensure that the surface that you are working out on is not to slippery or sticky
• Never work out with the sun in your eyes
• Wear appropriate footwear with flat bottoms. Obviously give the high heels a miss
• Look after your hands and if you develop calluses file them down with a nail file. There are non-slip padded weight lifting gloves on the market that can be used with your kettlebell training.

Conclusion

Will you benefit from kettlebell exercises for women? If you want to tone and sculpt, your body without adding significant bulk and increase your caloric burn significantly, then yes. A recent study by the American Council on Exercise discovered the average individual could burn 400 calories in as little as 20 minutes.

Troy Van Spanje is a Personal Trainer, Fat loss and Kettlebell Expert.

Article Source: https://EzineArticles.com/expert/Troy_Van_Spanje/2018021

Article Source: http://EzineArticles.com/8808736

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https://en.wikipedia.org/wiki/Core_(anatomy)

https://en.wikipedia.org/wiki/Kettlebell

https://femcompetitor.com/

https://grapplingstars.com/

https://www.fcielitecompetitor.com/

https://fciwomenswrestling.com/

Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.