In the diverse and multimodal landscape of Functional Training [LINK]the Kettlebell [LINK] is undoubtedly a basic element for anyone who wants an instrument with practically infinite training potential. A 'cannonball with a welded-on handle', as this very special object is often called.
Let's look at it in an equally particular context, that of so-called specific strength training.
In Functional Training, Specific Strength is an extremely articulated training objective. The expression of Muscular Strength in the classical sense is combined with specific qualities of the Movement performed, such as Stability, Mobility, Trajectory Precision and Coordination.
Kettlebell Press
An example for understanding what we are dealing with is the Kettlebell Press, an upward arm extension exercise, performed by supporting the handle of the Kettlebell in the palm of the hand and resting its mass on the forearm. The exercise, typically performed standing up, involves a starting phase in which the body is fully activated in the task of supporting the arm, which by expressing Tonic Force will raise the Kettlebell "over head" as they say, that is, above the head, until reaching the so-called lock-out position.
Although such a stretch can easily be replicated in various dumbbell executions [[LINK]., balance [LINK] and other external loads, the particular swinging situation of the kettlebell itself, whose centre of gravity is located in a position completely outside the perpendicular axis along which the arm lies stretched upwards, implies a drastically different involvement of the whole system.
The Shoulder
The Shoulder, thanks to a fundamental stabilisation of the Scapulo-Humeral Crawler, is activated in a much more complete way being engaged in the important action of contrasting the lateral forces exerted by the Kettlebell, an action necessary to prevent the lateral fall of the Kettlebell itself from the starting position. The latter sees the hand at the chest towards the medial line of the sternum at throat height and the Tool lodged with the mass between the arm, forearm and chest.
During the execution of the movement, the arm, if correctly extended along a perfectly perpendicular axis to the ground, maintains complete muscular tension from the beginning until the end of the concentric phase, the moment of maximum extension; tension that is maintained again during the entire eccentric phase of the return to the 'rack', almost as if 'pulling' the kettlebell back to the starting position, as described above.
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Specific strength
By speaking of Specific Strength in the exercise exemplified, we mean precisely that set of synergies and muscular and articular activations, put in place almost automatically by our System to manage such a strongly destabilising load. Synergies which, as said at the beginning, flank Muscular Strength with Stability, Mobility and Control of the movement itself, creating a training stimulus of certain interest for both the world of Fitness and that of Athletic Preparation.
It goes without saying that the ingredient (i.e. the Specific Strength exercise) must be coupled with the right recipe, i.e. the Training Protocol, capable of eliciting a systemic stress capable of generating the supercompensation necessary for a training course to give concrete, measurable and long-lasting results.
Hence the importance of always flanking the technical training for using a Functional Tool with specific methodological training for organising and planning training sessions.
Improvisation and randomness in Functional Training are by now abundantly outdated elements, also thanks to scientific evidence in the field; although they have experienced moments of particular popularity among users, they have proven over time to be lacking in particular training value and to be, rather, a frequent cause of injury.
Pierluigi Mauro
PIERLUIGI MAURO
He has around thirty years of experience in the field of Athletic Preparation and Physical Activity. A former A.M. officer, in parallel with his studies in Electronic Engineering, he dedicated himself to Functional Training, starting as early as 1998 to use kettlebells for athletic preparation in Canoeing and Kayaking.For several years he has been interested in the use of the Macebell, and has studied and codified different training methodologies based exclusively on this instrument, becoming a profound connoisseur of the physical and biomechanical dynamics associated with it and the main Italian exponent of Macebell Training.
3rd Level Technician "Master - Sport Specialist" of the Italian Weightlifting Federation with qualification "Kettlebell Specialist"He is F.I.PE. National Technical Manager and Federal Lecturer for the "Functional Strength and is a member of the National Union of Sports Kinesiologists. Author of the book 'Functional Strength - High Intensity Functional Training Method' published by Calzetti & Mariucci for the Strength Academy F.I.PE.
He is the creator and founder of the 'Crossout Functional Training' community, a reality present throughout the country with more than 150 professionally trained trainers in just the first three years of diffusion.
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