In the Functional Training domain, talking about power is almost inevitable. Many exercises characterised by ballistic-type dynamics involve the delivery of high levels of muscular force in a very short time, expressing the so-called Explosive Force capable of generating high levels of power relative to the work performed.
Let us briefly recall that power is in fact that derived physical quantity which sees the work done in relation to the time taken to do it, or in other words, the speed at which force is applied during a given movement.
In Kettlebell Training, Functional Power, i.e. the way in which Power is expressed during the execution of Functional movements, is predominantly expressed by a fundamental element of this Functional Training domain: the 'Hip Snap' or Hip Snap, as it is known.
The Hip Snap is an essential movement, almost the main engine of most ballistic exercises performed with a kettlebell. From the Swing to the Clean and progressing up to the Snatch, that very rapid movement of back and front of the Pelvis, provides the impulse, the explosive Force, the Power necessary to place the Kettlebell itself in counter-gravitational movement according to a trajectory similar to an arc of a circle and variable according to numerous parameters characterising the exercises themselves.
The essential aspect that we wish to emphasise here, is the importance of performing this "hip popping" as quickly and explosively as possible; the eccentric phase of the movement, the retroposition of the pelvis, is immediately followed by the concentric phase (the aforementioned anteposition), thus allowing the Athlete to take advantage of the stretching-shortening effect of the muscular fibres involved, the Myotatic Reflex, which is the basis of the Plyometric Effect. The faster the inversion between the eccentric phase and concentric phase, the more the power expressed by the Athlete will benefit from this physiological phenomenon of the Muscle Fibres, obtaining greater efficiency and the possibility of managing higher weight loads during the execution of the exercise itself.
Unfortunately, however, this essential movement is often interpreted incorrectly by the Athlete, transforming the ballistic movement at the base of the exercises already listed, into a sort of frontal lift of the swinging kettlebell, causing a dysfunctional and potentially harmful overload of the Vertebral Column. Moreover, in the particular application of Functional Training to Athletic Preparation, training the expression of Explosive Strength through the specific exercises of Kettlebell training one can observe a notable transfer to certain technical sporting gestures, although without reproducing movements modelling the gestures themselves.
This is because the expression of Explosive Force is the result of a significant involvement of the Nervous System as well as the Muscular Apparatus; by training Functional Power, our System learns to recruit muscle fibres more rapidly and to activate the agonist, antagonist and synergetic muscle districts of the movement itself with greater effectiveness and efficiency.
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Functional Power and Kettlebell Training then, almost as if to create an inseparable pair with training effects of great interest both in the world of Sports Performance and in the broader domain of Wellness and Fitness, offering, in addition to the advantages already presented, a notable systemic impact, fundamental both in Body Recomposition (increase in Lean Mass, i.e. muscle tissue, accompanied by a reduction in fat deposits), and in Metabolic Fitness.
Of course, under the supervision of competent and well-prepared trainers whose studies and professional skills can be verified.
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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