In the varied and multimodal panorama of the Functional Training, Kettlebell undoubtedly represents a basic element for anyone who wants one Tool From training potential practically infinite. A "cannonball with a welded handle on it", as it is often used to define this particular object.
Let's observe it in an equally particular context, that of the training of the so-called Specific Strength.
In Functional Training Specific Strength is an extremely complex training goal. At the expression of Muscle strength understood classically, specific qualities of the movement performed are combined, such as the Stability, Transports, Trajectory accuracy , Coordination.
Kettlebell Press
An example to understand what we are dealing with is represented by Kettlebell Press, 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, includes a starting phase in which the body is fully activated in the task of supporting the arm, which expressing Tonic strength will go to raise the Overhead Kettlebells as they say, i.e. above the head, until reaching the so-called lock out position.
Although such a relaxation can easily be replicated in various executions with Handlebar, Barbell and other external loads, the particular swing situation of the Kettlebell itself, whose center of gravity finds itself in a completely external position to the perpendicular axis along which the arm stretched upwards lies, implies a drastically different involvement of the entire system.
Shoulder
La Shoulder, thanks to a fundamental stabilization of the scapulo-humeral girdle, is activated in a much more complete way being engaged in the important action of contrasting the lateral forces exerted from Kettlebell, action necessary to prevent the Kettlebell from falling sideways from the starting position. The latter sees the hand on the chest towards the medial line of the sternum at the height of the throat and the Instrument lodged with the mass between the arm, forearm and chest.
During the execution of the movement, the arm, if correctly extended according to an axis perfectly perpendicular to the ground, maintains complete muscular tension from the beginning until the end of the concentric phase, the moment of maximum extension; tension which is again maintained throughout the eccentric phase of return to the "rack", almost as if to "pull" the Kettlebell in the return to the starting position, as described above.
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Specific Strength
Speaking of Specific Strength in the exemplified exercise we mean precisely that set of muscle and joint synergies and activations, put in place almost automatically by our system to manage such a strongly destabilizing load. Synergies which, as mentioned in the beginning, flank the Muscle Strength Stability, Transports and Motion control itself, creating a training stimulus of sure interest both for the world of Fitness as for that of the Athletic training.
It goes without saying that the right recipe must be combined with the ingredient (i.e. the specific strength exercise), therefore the training protocol, capable of eliciting systemic stress capable of generating the supercompensation necessary for a training path to give concrete results, measurable and long-lasting.
Hence the importance of always side by side, to technical training for using a Functional Tool, specific methodological training for organizing and scheduling training sessions.
The improvisation and the randomness in theFunctional Training they are now abundantly outdated elements also thanks to the scientific evidence of the sector; although they have experienced moments of particular appreciation by users, they have shown over time that they lack particular training value and are rather a frequent cause of injury.
Pierluigi Mauro
PIERLUIGI MAURO
He boasts about thirty years of experience in the field of Athletic Training and Physical Activity. Former AM 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 training in the Canoe and Kayak fields.Interested in the use of Macebell for several years, he has studied and codified different training methodologies based exclusively on this tool, becoming a profound connoisseur of the physical and biomechanical dynamics linked to it and the main Italian exponent of Macebell Training.
3rd level technician "Master - Sport Specialist" of the Italian Weightlifting Federation with qualification "Kettlebell Specialist”, is FIPE 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 FIPE.
He is the creator and founder of the "Crossout Functional Training" community, a reality present throughout the national territory with over 150 professionally trained trainers in just the first three years of diffusion.
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