Kettlebell Exercises With Steve Cotter – Mid Section And Lower Body

Kettlebell exercises can improve your condition dramatically.  Steve Cotter is a notable martial artist, but his kettlebells workouts are second to none.  Being a strength and conditioning instructor you can be certain that these tips will help to improve your technique.

High Position Windmill

This kettlebell exercise is perfect for training your mid section and lower body.  It is especially important to keep your Quadratus Lumborum and Iliopsoas strong to help prevent lower back pain, particularly if you have a desk job.

Start by cleaning the kettlebell to the chest.  Then by pressing, jerking or push pressing the weight, get it over your head.

You want the kettlebell to be locked out so that you can align the shoulder with the hip to predominantly engage your back muscles.

Feet should be pointing away from the kettlebell.  So if your are using your right arm, point your feet towards the left.

Keep your eyes on the kettlebell and not looking down.  Your chest should be turned upwards towards the ceiling, with your right leg straight.  Point your right hip out to the side and trace down the inside of your left leg with your outstretched left arm.

The Fold

This is where you really push your right hip out, fold laterally and slightly forward.  Work initially to brush the floor with your fingertips – inhale on the fold and exhale on the rise.  To improve your range of motion you can work to touch the floor with your palm.

To really stretch your groin and hamstrings, you need to get lower with your free hand.  One technique is to push your hip out as far as you can to the side, this enables you to sink lower.

Steve Cotter refers to his martial arts training and shows us that if we think of the floor as a brick that we want to break.  So, slam the heel of your palm into the floor as you exhale.  Inhale as you rise then slam and exhale again.

Another variation of stance is to point your feet forward.  As you perform the windmill you are coming straight down the centre of your body, with your weight centred equally over both legs.  Keep your eyes on the kettlebell.

Kettlebell exercises are great for conditioning and I like these high position windmills for the preventative and strengthening effects they have for the lower back.  No need for large and costly fitness machines, they can be used effectively at home or in the gym.

Massimo (Max) Vencato holds a doctorate (PhD) in Sports and Exercise Psychology and a Degree in Sports Sciences (first class with honours). He works today as a cardiac rehabilitation trainer, personal trainer (specialising in weight loss) and lecturer in Sports and Exercise Psychology at Brunel University London.

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