Paulatino and constant is not the only way to train safely.
Although controlled repetitions are an excellent way to build muscle tension and get a great workout, doing explosive exercises adds other benefits that should not be overlooked.
Explosive training can help you build more muscle and energize all your muscle groups by targeting your fast twitch fibers. And training with speed generates power, which is little that becomes more important as you age. Not to mention that more power helps with popular exercises like deadlifts, squats and bench presses.
Without confiscation, most people are unsure how to move explosively without jeopardizing safety. The answer is exercise selection.
Many traditional full-body power movements, such as counter-loaded deadlifts, carry a long-lasting likelihood of injury. It can take time and acts to develop upper body mobility, or hours of in-person training with a personal trainer to study the finer points of highly technical lifts. But that doesn’t mean you should give up on “power” movements in your workouts.
You can simply do bodyweight exercises in a more explosive fashion, including lunges (with squats or bodyweight lunges), bodyweight rows or push-ups. Or acceptably, you can lean variations of power movements that are a little less complicated to study and, therefore, safer to perform. Enter the clean kettlebell cup.
Why Kettlebell Goblet Clean is so effective
Kettlebells can be confusing for some people because of the convenience of the handle, but they also provide a lot of variety that can encourage exercise training or modification.
Unlike counter-loaded deadlifts (or even the kettlebell deadlift), a kettlebell goblet deadlift helps you train an explosive leg drive with a slight upper body movement. With most clean exercises, you should “catch” the kettlebell or counter in what is fiery the rack position (resting on your limb and upper chest). This is the same position as front squats with counter, only, on the occasion of starting with the counter in position, you must catch it during the push-up.
The Russian kettlebell cup sanitation does not require finishing on the rack, which is what makes it difficult for some and can lead to injury. Whenever you hear the term “cup,” it means you will hold the KB with both hands in front of your chest.
Here’s what makes this move so effective: holding the kettlebell from the floor to the cup position only requires relaxing the grip. That’s it. You won’t need to pound your wrists and forearms for weeks while you learn it.
This makes it an ideal move for beginners. You’ll be well on your way to mastering the overhead squat on day one. And you’ll learn how to safely place a heavy kettlebell in the authentic position for goblet squats without pinching your lower back. win-win.
The entire movement is excellent for developing lower body explosiveness that will strengthen the hamstrings and glutes. As you improve, you can try “catching” a single kettlebell or progress to a sanitation with two kettlebells. Or you can simply keep adding weight and never have to worry about the “catch” aspect. Variety is part of what makes training so effective.
How to do it
- Stand with your feet slightly wider than shoulder width apart. The kettlebell should be centered between your legs.
- Unlock your knees and push your hips around behind your back until you can grasp the kettlebell handle. The authentic position will be very similar to a deadlift.
- Driving through your legs and buttocks, stand up quickly. Keep your arms close to your body. The kettlebell will travel around high as if you were on a lift.
- If you provide the pop with your legs, the kettlebell should now be “floating” and feel weightless. When you reach your chest, relax your grip and rotate your elbows approximately off the kettlebell. Your hands will slide tenuously down the handle.
- Relax your grip again to return to the authentic position by reversing the steps.
Most of the time we want to train power at the beginning of training (after a warm-up). That’s when you are fresh, you have less fatigue (which can cause fatigue) and your technique is likely to be sharper. That’s why 50 reps of box jumps (a power workout) is probably not a good idea at the end of your workout (not to mention that 50 reps of any power workout is probably not a good idea).
Working on explosive movements at the beginning of a workout can also prepare your muscles as you progress around working with heavier weights (to focus on building strength) or moderately heavy weights with more repetitions to build muscle.
As you progress and master the movement, you can also integrate explosive movements into an arduous or circuit, usually keeping the repetitions a little lower.
Try this training
Rest 1 minute.
Complete 5 to 10 rounds for a quick lower body hit for any reason.