KETTLEBELL for CLIMBERS Basic training and exercises with Russian weights for climbing KTL

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PasoClave Escalada (PasoClave Escalada)

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These are the first exercises to introduce you to the exciting world of kettlebells. It includes possible progressions of each one. The exercises composed by several simple exercises will come in a second part.
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KETTLEBELL SWING: Star exercise with Russian weights. It's the best known and the one I see the most people trying to do. And I say trying because, almost always, the execution is wrong. It works the explosive force, the maximum force and the power. It also serves to improve cardiovascular endurance.
A powerful blow from the hip will generate the inertia of the weight. The main work is on the buttocks and core area. Obvious benefits for the climbing, helping you to keep the hip attached to the wall, being able to fall more weight on the prey of the feet. Keep your back straight, shoulder shoulder retraction and arms relaxed, holding the kettlebell with both hands.
Variants:
AMERICAN KETTLEBELL SWING: it differs in that, once this inertia is going to stop, they continue the movement with the musculature of the shoulders.
ONE ARM SWING: same as the standard version, but handling the kettlebell with one arm.
ALTERNAL SWING: with the weight in one hand, change the arm to each repetition at the weightless point in front of you.
DOUBLE SWING: with a kettlebell in each hand.
POWER SWING: instead of allowing the weight to drop by its own weight, you stop the movement and push it towards you. It involves more power work and explosive force.
KETTLEBELL DEADLIFT
Of the most useful and functional exercises for daily life. Strengthens the hip and lower back. Put the kettlebell between your feet, which will be parallel, slightly further apart than your shoulders. With your eyes on the front and back and your arms straight, bend down and catch the weight with both hands. With a hinge gesture of the hip, raise the kettlebell attached to the body. Through the buttocks, you must move from a pelvic retroversion to an anteversion. Variants:
SUMO DEADLIFT: If you lack flexibility, you can also opt for the sumo version. As the legs are more separated, the work of the back will be less.
CAUCASE DEADLIFT: Like the standard version but taking the weight unilaterally. That is, with one hand. The arms remain outside the legs and involves greater work stabilizing the core.
ONE LEG DEADLIFT: This version requires a lot of balance and coordination. If you find it difficult to maintain balance, bend your knee slightly. The leg in the air remains stretched and synchronized with the movement of the trunk.
KETTLEBELL CLEAN
A basic exercise, because it is the previous step to the rack position. Position yourself as if you were going to swing with one hand. The difference is that, instead of allowing the weight to move freely in an arc, you will take advantage of the inertia to move it to the rack position.
Variants:
CLEAN BOTTOM UP: To strengthen and improve the stability of the wrists.
KETTLEBELL PRESS Begins in the rack position. From there, raise the kettlebell to stretch the arm. Keep your back neutral and core tight, next to your shoulders retracted. The weight rests on your forearm behind you.
Variants:
KNEED KETTLEBELL PRESS: Simpler than the previous one.
2 HANDS KETTLEBELL PRESS: Make the version by lifting the weight with the handle down, with both hands.
KETTLEBELL PRESS BOTTOM UP: Same as the standard version, but taking the weight upside down all the exercise. Very hard stabilizing training of the coordinated work of the wrist, shoulder, core and buttocks.
KETTLEBELL HIGH PULL
Great and hard exercise to train pulling force. Very useful for climbers. Exercise demanding, requiring good coordination, explosive strength and general fitness.
KETTLEBELL SNATCH
To work the explosive force. It is a very complex exercise, which begins as a swing to a hand and ends as a shoulder press.
TURKISH GET UP
A super-exercise that trains the whole body through different positions.
RENEGADE ROW
Great exercise to work the core in an advanced way, at the same time as pulling force
LATERAL RENEGADE ROW: From a side plate raise with the upper arm the kettlebell attached to the body.
KETTLEBELL SQUADS
Variants:
RACK SEATS: The kettlebell remains in the rack position during exercise. The stabilizing function of the core is greater.
KETTLEBELL SQUAD PISTOL: A brutal test of balance and coordination.
LUNGES OR DISPLACEMENTS
Back straight, neck aligned and look in front.
SIDE SLIDE: With the weight attached in front of your chest, slide horizontally. A great work of balance.
Translated with www.DeepL.com/Translator

Пікірлер: 12

@godohispano81 10 ай бұрын

Este canal es de lo mejor en Español para aprender todo sobre escalada deportiva.Sebastian un màquina .He hecho está rutina de pesas rusas y me ha encantado.Eso si ,entre series y descansos me he tirado 2:30 h en el gimnasio hhhhh.A mis 50 tacos toda una motivación.

@PasoClave 10 ай бұрын

Qué grande! Gracias por tus motivadoras palabras! 💪🔥

@godohispano81 10 ай бұрын

@@PasoClave Gracias a vosotros por vuestro tiempo y trabajo en difundir conocimiento sobre la escalada.😊❤️💪

@jarritoforestal1 5 жыл бұрын

Genial gracias!! Subete el video de Pengim Penjam, y enhorabuena!!

@oscr4812 4 жыл бұрын

Cuantas series y repiticiones? Por cierto genial todos los videos

@PasoClave 4 жыл бұрын

Gracias! En cuanto a series y repeticiones, dependerá de los objetivos. Pero enfocados al acondicionamiento físico serían unas 3 o 4 series, entre 8 y 15 repeticiones...