Kettlebell Shoulder Blast

5 Phases

1. Preparatory

2. Movement

3. Combination

4. Explode

5. Recovery


EXPERT VIDEO

NOVICE VIDEO

1. Preparatory Phase

Standing in anatomical position, pronate both hands to pick up both kettlebells, which will be placed in between the legs.  Unlock the knees using a slight flexion, have the arms reach downward into a full elbow extension; try not to lock the elbows. Flex and snap the hips forward using a posterior pelvic thrust causing body dynamics to gain momentum. The back should be erect, tighten the abdomen, and stand up. Thrust hips and stand up.

                                                          EXPERT



                                                          NOVICE

Cues: Thrust hips and stand up.






2. Movement Phase

Squat down and swing the arms underneath the legs using momentum. Slightly stand up from the squat as you flex the shoulders in the sagittal plane to 90 degrees or slightly higher with the use of momentum.  Keep your eyes fixated to the sky and drive the butt to the ground. Shift your weight through your heels, keep your back and abdomen tight and erect. Eyes to the sky and weight to your heels, flex the shoulders.

                                                           EXPERT



                                                           NOVICE

Cues: Eyes to the sky and weight to your heels.

3. Combination Phase

As the shoulders are flexed stand up and adduct the legs in the frontal plane approximately 6 inches apart and squat down and hold isometrically. The kettlebells will then swing beside the body as you continue with the squat. Flex the shoulders in the sagittal plane approximately 90 degrees, at this point you must also flex the elbows at approximately 140 degrees, as you extend the wrists and flip the kettlebell over in the sagittal plane.  This is a long phase to remember, the most important things are, legs close, squat, and snap.

                                                         EXPERT

                                                         NOVICE

 Cues: Legs close, squat, and snap.

4. Explode Phase

Go deeper into the squat, keep your eyes fixated to the sky and drive the butt to the ground. Shift your weight through your heels, keep your back and abdomen tight and erect. Externally rotate the shoulder, extend the elbow up, explode up pushing through the legs and abduct the shoulder to approximately 180 degrees. Exhale as you press up keeping the center of gravity in your abdomen for increasing muscular power. Remember; as you squat you, eyes to the sky and weight to your heels, your core is tight, explode through legs and reach up. 

                                                        EXPERT

                                                         NOVICE

Cues: Eyes to the sky and weight to your heels, your core is tight, explode through legs and reach up. 

5. Recovery Phase

Lower the shoulders and arms as you bring the kettlebells back down on the side of the body. Squat down to return the kettlebells to the ground. As you stand up your back and core should work together. Extend up/belly button through the back.

                                                          EXPERT



                                                          NOVICE

Cues: Extend up/belly button through the back.