Kettlebell Creepdown and Press

Steve Cotter shows you a flexibility and coordination strengthener.

Category:

Sports

Tags:

• martial
• arts
• strength
• training
• weight
• lifting
• kettlebells
• steve
• cotter

[smurfaka]

yeah, all fat people says that about training :D

[rmsolympic1]

Sweet. I've been doing a variation of this with dumbbells for a while, and it has been great for dynamic fleixibility, among other things.

[ArCxlioN]

@Kosyghin the reason you "squeeze" your glutes in a kettlebell swing is to ensure full hip extension takes place at the top. (stand up and squeeze your glutes, note how the hips are fully extended/stretched). in squat-context, if your glutes aren't strong enough (not firing) to take you to parallel or below then squeezing them is irrelevant. there are a few ways you can "fix" this problem and make your glutes stronger - my favourite is box squats from descending heights.

[Kosyghin]

@ArCxlioN

Probably in the past I wasn't squatting properly. I know now to first bend at the hips, sitting back with them and then bend at the knees while maintaining a flat back. I'll have to work on it once I'm fully recovered. As for my glutes not firing, I don't know. Do you squeeze them while squatting? I only did that when swinging a kettlebell.

[ArCxlioN]

@ArCxlioN correct squat form doesn't directly strengthen the joint, it strengthens the muscles in the hip. if they are strong, they protect the knee from doing all the work as highlighted above. GOOD squats make your legs and all the muscles and joints within them STRONG. from an evolutionary standpoint we are supposed to squat daily.

[ArCxlioN]

@Kosyghin if you're doing hundreds of squats and your knees hurt, it's because you're not squatting properly, i don't care how good you say your form is. my guess is you have weak hips and your glutes aren't firing. your nervous system is relying on the quads to do most of the work, hence the eventual knee destruction from the continous forward shearing forces onto the joint. if you don't learn how to utilise your hips in a SQUAT context, you will never be able to do squats without pain.

[Kosyghin]

@mytimetravellingdog

I don't know if squatting works as much magic as you say. I used to do bodyweight squats in the low hundreds and even jump squats during my workouts, with good form mind you, and 13 months ago I suffered a knee injury from which I'm still haven't recovered. I think other things influence your likelihood for knee problems, like weight, genetics, age (I'm only 25) and even fluid intake. So, I'm still skeptical to believe that squatting strengthens the knees.

[pharoahblaque]

wow every time i've seen this guy its creative and amazing

[ishoa1]

this looks hard but i will give it ago