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Use Kettlebell
Do you know How many types of Kettlebell available in the market?
I show YouTube video about Coach Helder Gomes explains the differences in types of kettlebells and it is really amazing but I want to get more detail regarding swinging a kettlebell and performing a kettlebell deeply??? If it is possible...
There is a huge difference in swinging a kettlebell and performing a kettlebell swing! If you do these exercises right they are safe, effective, convenient and efficient. It's important to do the simple screening test!
Toe touch. Stand with your feet so close they can't get any closer and do not bend your knees. Can you easily touch your toes and stay in that position with your knees straight?
Hip mobility. Get a friend to help check this for you. They will hold a broomstick lined up with the top of your kneecap. You lie down flat on your back with your palms up and legs together with your toes pointed toward your nose. Keep both knees straight and slowly raise your right leg and freeze the instant you have to move the left leg at all. Ask your friend if your entire ankle is past the stick. Then do the test with your other leg. Both legs should pass the stick, and they should both be about the same.
Check for pain. Look at the pictures, (check google) get into basically cobra and child's pose positions from yoga. Does it hurt? There are only two answers, "no" or "not no." "It's a little tight" or "not really" are "not no" responses.
If you have a "yes" on test one, a "yes" on test two, and then "no's" on test three, then you are clear to go ahead. If not, then fixing the above is beyond me. If you have an issue with tests one or two, find an expert in your area who has the level I and II Functional Movement Screen certifications from functionalmovement.com/experts. If you have an issue with test three, then you should get that checked out by a good physical therapist (preferably someone certified in the practice of Selective Functional Movement Assessment).
https://www.youtube.com/watch?v=g7B2ovRpzO0
Toe touch. Stand with your feet so close they can't get any closer and do not bend your knees. Can you easily touch your toes and stay in that position with your knees straight?
Hip mobility. Get a friend to help check this for you. They will hold a broomstick lined up with the top of your kneecap. You lie down flat on your back with your palms up and legs together with your toes pointed toward your nose. Keep both knees straight and slowly raise your right leg and freeze the instant you have to move the left leg at all. Ask your friend if your entire ankle is past the stick. Then do the test with your other leg. Both legs should pass the stick, and they should both be about the same.
Check for pain. Look at the pictures, (check google) get into basically cobra and child's pose positions from yoga. Does it hurt? There are only two answers, "no" or "not no." "It's a little tight" or "not really" are "not no" responses.
If you have a "yes" on test one, a "yes" on test two, and then "no's" on test three, then you are clear to go ahead. If not, then fixing the above is beyond me. If you have an issue with tests one or two, find an expert in your area who has the level I and II Functional Movement Screen certifications from functionalmovement.com/experts. If you have an issue with test three, then you should get that checked out by a good physical therapist (preferably someone certified in the practice of Selective Functional Movement Assessment).
https://www.youtube.com/watch?v=g7B2ovRpzO0
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