Brick House CORE with only 2 exercises: Functional abs with kettlebells

Brick House CORE with only 2 exercises: Functional abs with kettlebells



Mover's Odyssey Kettlebell Mastery Program: https://moversodyssey.gumroad.com/l/kettlebell_codex

Kettlebell Poster Link: https://moversodyssey.etsy.com

Adjustable Kettlebells: https://bellsofsteel.us/collections/kettlebells#a_aid=moversodyssey&a_cid=11111111

Website: https://www.moversodyssey.com

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A truly strong core requires more than just abdominal work, it requires the integration of numerous muscles and connective tissues all working together. A useful core is one that protects the spine, has the mobility to move in all directions, and can create and transfer strength across the body. Too many core routines focus on only the visible abdominal muscles and not on the actual functional strength of the midsection. Kettlebells offer a great way to target the core in more of a functional manner.

#kettlebell #kettlebelltraining #corestrength

[Music] A weak core is a quick path towards back pain 
poor athletic performance and a general lack of strength in real world situations. A common 
cause of weak core musculature in otherwise fit individuals is the overreliance on single 
plane motions largely focusing on only the highly visible rectus abdominis muscles. This translates 
poorly to truly functional strength because in real world situations the core muscles must 
operate through multiple planes of motion while coordinating a multitude of muscles to accomplish 
many simultaneous tasks. Because of this you could have the strongest ABS in the world and still 
have a weak and dysfunctional core. For the core to be truly strong and functional in real world 
scenarios it must meet certain requirements. First and foremost it must protect the spinal 
column from injury and the deteriorating effects of chronically poor spinal posture. This 
requires stabilization strength, without which the chances of injuries such as disc herniations, muscle 
strains and vertebrae stress fractures greatly increases. Secondly the core must have good 
mobility in order to produce a wide range of potential movements in the trunk and spine. This 
means the muscles of the trunk must be supple enough to allow the breath to fill the lungs 
without resistance and allow the spine to bend and move in all directions while still being 
stable enough to protect the spine in the process. And finally the core must be able to not 
only produce its own movement and stability but it must also be able to integrate with the strength 
of the entire body. A functionally strong core has well-developed musculature and connective tissue 
Pathways that are used as strength bridges, which connect and transmit forces generated by 
the lower body into the upper body and vice versa. In the world of core training there are 
hundreds of excellent potential exercises and what's best for each individual will be based 
on their own peculiar condition, posture, and fitness goals. In this way exercise selection and 
programming can truly become a biomechanical art form unique to each individual. However, in 
this video I'm limiting myself to just two kettlebell core exercises that adhere to the 
principles mentioned before and which I've personally seen have significant benefits for 
nearly everyone who has performed them properly. Loaded carries of all kinds are amazing exercises 
for real world strength adaptations. After all the most common strength-based task needed in real 
world scenarios is the ability to carry something. In the context of core training carries create 
excellent adaptations towards spinal stability often called anti-rotational or anti- movement 
strength. The simplest of these carries is the common farmers walk where a weighted load 
is placed in either hand and held at the side while walking. The variation chosen for 
this video however, is the single arm Farmers carry. Often called the suitcase carry. In this 
case the weight is imbalance from one side to the other. This will cause you to want to lean to 
the other side and distort the spine in order to use your body weight as a counterbalance. However,
that would be letting the weight win and dictate the nature of the carry. Instead, the goal of this 
exercise is to use muscular effort to resist the distortion of the spine and to hold yourself 
in a neutral and balanced posture. To do this you need to make sure you're stacking 
the pelvis and the ribs in a horizontal orientation. No rib flare, no pelvic tilt, and 
no rounding of the back. While also maintaining horizontal hips and shoulders when viewed from 
the front. Walking towards a mirror can be very helpful in the beginning as it allows you 
to accurately gauge the neutrality of your posture. Done properly this greatly strengthens 
and stabilizes the core muscles especially on the opposite side of the kettle bell, as they 
work to resist the lateral pull of the offset load. The next kettle bell exercise we're going 
to go over is the kettle bell windmill. This exercise bumps up the complexity quite a bit.
Not only will the cord need to stabilize the spine and simultaneously produce movement it 
will also have to coordinate its movement with that of the hips and the stabilization of the 
shoulders. The windmill not only increases the strength and functionality of the core, it is also 
a great mobility builder for the hips, hamstrings, calves, shoulders, and thoracic spine. In fact, it's 
a remarkable rehabilitative exercise for thoracic extension and rotation, which is a common mobility 
weakness in those with upper cross syndrome. Often leading to upper back pain and shoulder pain 
when lifting overhead. his is another exercise I recommend people start slowly with especially 
in the beginning. For the hips and low back this is a form of loaded mobility training, which is 
by far one of the best ways to truly rehabilitate mobility ranges. But unfortunately, also 
leaves the body vulnerable to strains in the very beginning, especially if you try to 
push through it before the body is truly ready. This is particularly true of the QL muscle in the 
lower back. For many people this muscle is weak, tight and barely used and it will take time for 
it to come back online and to become mobile once again. Because of this, I recommend people to start 
with this as a body weight mobility drill for at least a week or two before adding a lightweight 
kettle bell. To perform this exercise, stand with the feet a little wider than shoulder width apart.
With a kettle bell held overhead in one arm. Turn the feet away from the kettle bell by anywhere 
from 15 to 45° depending on what's comfortable to your unique body. You will keep the leg that is 
directly underneath the kettle bell straight, while allowing a slight bend in the other knee. Your arm 
will stay straight throughout the entire movement. You will start the movement by hinging at the hips 
and pushing back into the hip that's underneath the kettle bell as you bend down. While hinging 
you will also begin to rotate the spine so that the bottom hand reaches between the legs. Keep 
the spine straight throughout the movement and follow that that same path back up until you're 
standing tall with arms still fully outstretched over the head. Remember this is a whole body 
exercise where the core is training to work together with other muscles to create stability,
mobility, and strength. You should be driving the weight up with not just the core but also with 
the hip extensors, especially the glutes and hamstrings. If this is difficult due to mobility 
issues in the hips, you can add a little extra bend in the knees until you gain more mobility. 
If you have trouble with shoulder mobility, try the low windmill version first, with the kettle 
bell in the bottom hand, before eventually moving on to the standard high windmill. And if this 
all becomes easy for you to perform with skill throughout at least 12 reps, you can always 
progress into the double windmill, holding a kettle bell in each hand. If you use kettle bells 
at home or interested in starting a kettle bell routine, check out my new Illustrated home gym 
poster by clicking the link in the description box below. It has multiple exercises tips, a 
kettle bell grip guide, and a kettlebell weight chart for those new to this training modality. Well 
that's it for the video. Thanks for watching and be sure to leave a comment if you have ever utilized 
these exercises in the past or if you're doing so now and have any tips or tricks that you would 
like to share with others. Also if you enjoyed the content be sure to like and subscribe 
and until next time, keep moving my friends.

#Brick #House #CORE #exercises #Functional #abs #kettlebells

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