Kettlebells Dan Shannon.

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Presentation transcript:

Kettlebells Dan Shannon

Workouts Performed with Kettlebells Turkish Get-ups 1 or 2 Arm Kettlebell Swings Farmers Carries Goblet Squats Racks Presses Snatches Cleans Etc.

Brief History/Explanation Originally invented in Russia to weigh crops, but have evolved into a useful device for advanced forms of exercise.

What is a Turkish Getup? A highly functional, all body work out that requires an individual to hold a kettlebell above them while going through a series of positions that ultimately lead the individual to a standing position. The perfect getup requires flexibility, strength, and stability to allow the body to have slow/steady/safe transitions between movements.

Length of Time to Complete a Rep The length of time to complete a Turkish Get-ups varies because there is no set time to completing a set. The Longer the Better Personally Average Reps

Energy System Uses Anaerobic Glycolysis Lasts from 15 sec. to 2 min. Time it takes to complete a rep. Occurs without O2 High rate of ATP for the high intensity of the workout Energy Storage Dietary Carbs supply glucose that circulate in the blood which is stored in glycogen found in muscles and the liver

Role of Creating ATP The ATP is used in Anaerobic Glycolysis to give the needed energy to the individual performing the Turkish Get-up. ATP allows the individual to strive through a rigorous yet slow moving workout for an extended period of time

How One Judged on Performance Every Step in the Get-up requires personal evaluation of their body to prevent injury and to secure muscle stability. For example: Twisting of the legs, locked out knees/elbows, shoulders down, strait wrist, core, placement of hands/feet, breathing through straw, grip of the kettlebell, upper back creates X, eyes, etc.

Equipment Needed A kettlebell (varies in weight based on how fit one is) A mat or pad

Funny Animal Pictures