Activity Two – Kettlebell risks and contraindication

Part A

Identify type of individuals who might be a high risk for kettlebell training and describe why:

High risk condition Reason

Part B

Potential risks associated with kettlebell training

When training with kettlebells there are some risks that are associated, which include the following points. Under each point, explain why they pose a potential risk.

Previous history of back pain:

Dropping or misusing equipment:

Incorrect techniques:

Poor grip, grip fatigue, sore hands:

Kettlebell training considerations

Gripping the kettlebell

Due to the exercises that are usually performed using the kettlebell, it is important to ensure the kettlebell is gripped sufficiently during the movement and the weight is appropriate to the clients grip strength.

Core activation and breathing

The core muscles are active in most, if not all, kettlebell exercises to assist performance of the movement; but are also critical in preventing injuries. Without engaging the core muscles, an exercise will be less effective and potentially detrimental, creating the prospective of an injury. The key core muscles that are active include; the pelvic floor, transversus abdominis, internal and external obliques, rectus abdominis and multifidus.

Like any exercise, breathing is an important factor to consider when performing kettlebell exercises – there will be a specific phase within the movement that should involve breathing in and another phase that should involve breathing out.

Back care

Kettlebell exercises can place a create strain on the back if performed with an incorrect technique. Throughout all kettlebell exercises, a neutral spine should be maintained along with (as the above point) an activated core to protect the back.

Technique

Technique is another crucial consideration when performing kettlebell exercises. Similarly to the other considerations, technique can help prevent injuries and also ensure the right gains are achieved from the exercise.

Technique involves the correct performance of the movement or exercise to ensure the desired outcomes are achieved and injuries are reduced. Each kettlebell exercise has a specific technique, which will be taught throughout this course.

Three planes of motion and kettlebells

Progression from beginner kettlebell exercises to advanced exercises often involves the addition of multiplane movements. Modifying the exercise or movements from one plane to multiplanes requires the body to utilise a greater amount of muscles and muscle activity to conduct the movement correctly.

There are three planes of movement that take place within the body, which are:

Sagittal Plane

Description

This splits the body down the middle in a vertical position, into left and right portions.

Typical Movement

Flexion and Extensions

Frontal Plane

Description

This splits the body from left to right, splitting the body into anterior (front) and posterior (back) portions.

Typical Movement

Flexion and Extensions

Transverse Plane

Description

The transverse plane splits the body between superior (top) and inferior (bottom).

Typical Movement

Rotation, pronation, supination, transverse abduction, transverse adduction.

Why use kettlebells in the three planes?

The human body constantly moves through all three planes during daily activities, so to support the performance of these activities incorporating them into an exercise routine can be beneficial.

If we consider walking, there will be movement in the sagittal plane from the arms and legs, with a slight movement in the transverse plane as we rotate on each step to counter-balance the instability of being on one foot.

Suitability

The exercises included within this course are not going to be suitable for all clients from the outset.

With the advanced nature, a decision will need to be made by the instructor of when to introduce the exercise into a training session or training programme in a safe and effective way. A selection of questions can be applied (although the list is not exhaustive) to identify at what point to include the exercise or a regression, modification or alternative into a training programme. Please consider asking the following questions to help ascertain when to use the advanced exercise:

Is my client still benefitting from the current kettlebell exercise/s?

What is their skill level?

Does the client/s have enough flexibility to perform the movement?

Does the client/s have enough coordination to perform the movement?

Does the risk of the movement outweigh the benefit?

Will the exercise meet the goals/needs of the client/s?

Asking a selection or all of the questions should help you to decide the most suitable time to introduce an advanced kettlebell exercise into a one-to-one or group session.

Instructing kettlebell exercises

This course is designed to teach the history, background and theory behind kettlebell training, but more importantly, it is designed to teach and coach students how to instruct kettlebell exercises/movements. It is far more valuable to be able to coach a kettlebell movement correctly, than purely understand the theory behind the movement.

Ideas Instruction Technique

When instructing kettlebell , to support all individuals preferred earning styles (seeing, listening and doing) each exercise can be instructed using the IDEAS acronym:

I Introduce the exercise to the client.

D Demonstrate the exercise.

E Explain the exercise and teaching points.

A Action the client to perform the exercise.

S Suggest adjustments and monitor the client technique (if necessary).

Additional considerations using the IDEAS acronym

Introduce the exercise

The exercise should be described to the client along with its potential benefit and purpose.

Demonstrate the exercise

The fitness professional should demonstrate the exercise to allow the client to see the movement being performed correctly.

Explain the exercise and teaching points

The teaching points of the exercise should be verbally described to the client pointing out the key considerations without confusing the client with too much detail. This can be explained during the demonstration, however, it is important to validate with the client that they understand how to perform the exercise.

Action the client/s to do the exercise

Once the description and demonstration of the exercise has been conducted, and the client understands the requirements of the exercise, they can then perform the exercise. Ideally, the movement should be conducted without resistance to allow the fitness professional to critique their technique.

Suggest adjustment and monitor the client’s performance

The final process of exercise instruction involves suggesting modifications to the technique and monitoring their performance.