2. What is a kettlebell? Began in Russia in the 1700s Cast iron weight resembling a cannonball with a handle Ranges from 10 lbs-106 lbs Designed so that center of mass extends beyond the handle The handle allows for a release motion, unlike dumbbells

3. What are the benefits of using kettlebells? The basic design of the kettlebell gives the athlete an advantage over basic weight training and dumbbells because of the handle and center of mass Strength, agility, flexibility, and balance improvement in one unit Can be used for both rehab and prevention training Non-impact way to improve cardio and plyometric ability Fewer injuries compared to regular weight training Athletes use muscles and parts of their body not used in typical weight training Improves contract and release impulse (MVC) Utilizes the same position that many sports use Teaches athletes proper breathing techniques Compact Inexpensive

4. Typical kettlebell exercises Swing Turkish Getup Goblet Squat Snatch

5. FMS and wall squats

6. The Swing Strengthening/Prevention -hip strengthening and flexibility -overall cardio and muscular strength -increase MVC Rehabilitation -non-impact cardio workout and improves plyometric ability -strength conditioning and weight lifting in one Strengthening/Prevention -hip strengthening and flexibility -overall cardio and muscular strength -increase MVC Rehabilitation -non-impact cardio workout and improves plyometric ability -strength conditioning and weight lifting in one

7. The Turkish Get Up Strengthening/Prevention -stabilizes all three planes of movement -emphasizes hip flexibility and thoracic spine and shoulder strengthening -core strengthening Rehabilitation -grind movement -thoracic/shoulder mobility -upper body and spine extension focus Strengthening/Prevention -stabilizes all three planes of movement -emphasizes hip flexibility and thoracic spine and shoulder strengthening -core strengthening Rehabilitation -grind movement -thoracic/shoulder mobility -upper body and spine extension focus

8. Goblet Squat Strengthening/Prevention -jumping motion -forces athlete to squat properly -maximizes range of motion and proper form -works both lower legs and shoulder/upper back -improves hip flexibility Rehabilitation -non-impact cardio/strength workout Strengthening/Prevention -jumping motion -forces athlete to squat properly -maximizes range of motion and proper form -works both lower legs and shoulder/upper back -improves hip flexibility Rehabilitation -non-impact cardio/strength workout

9. The Snatch Strengthening/Prevention -improve VO2 max Rehabilitation -backwards throwing motion to strengthen shoulder girdle

14. For my information on kettlebells and RKCs visit www.dragondoor.com

15. References www.dragondoor.com Mastering the Turkish Get-Up for Total Body Power-Adam T. Glass RKC With My Athletes... Jeremey Layport RKC The Kettlebell Swing- First for a Reason- Bill Fox RKC Enter the Kettlebell- Pavel http://en.wikipedia.org/wiki/Kettlebell www.dragondoor.com Mastering the Turkish Get-Up for Total Body Power-Adam T. Glass RKC With My Athletes... Jeremey Layport RKC The Kettlebell Swing- First for a Reason- Bill Fox RKC Enter the Kettlebell- Pavel http://en.wikipedia.org/wiki/Kettlebell

16. Thank you Eli Hallak St. Francis School Kirsten Farrell and Judges