Kettlebells or barbells? Which one is better? The age-old question doesn’t seem to have a definitive answer. Or does it…?
For a long time now, olympic lifts have been hailed as a CrossFitter’s greatest ally.
But as new research is coming out, that doesn’t seem to be entirely the case.
Many agree that kettlebells may actually be a safer and more effective alternative to olympic lifting, and I’m going to explain some of the key points on why that is.
1. The Hips are always in full extension with most sport
If you think about sport, you’ll notice the little nuances & intricacies it has. With almost any athletic movement, it requires a powerful hip extension. Just look at sprinting, punching, throwing or swinging. They all require a certain bit of “gusto” from the hip to get an effective workout. Just to clarify, a full hip extension comes from the lower body to reaching fully stood up, fully extended. With olympic lifts, you just don’t get that same approach. Sure, the hips will still remain the dominant force, but you’re pretty heavily restricted by the load. You always end up catching the bar so the hips are not usually fully extended all the way, and that could result in serious injuries. Kettlebells on the other hand are more free form, making it easier to get a more powerful extension. [1]
2. The Hamstrings
Time and time again, it’s been shown that if you strengthen the hamstrings, it lowers your chance of injuries, since it comprises a huge chunk of your lower body muscle mass. One way of strengthening these muscles is by stretching, and it works especially well if you do it while you’re exercising. I know it sounds complicated, but not when you break it down. Let’s say you’re doing a classic barbell snatch. You don’t really get that full range of motion to pull your hamstrings back, allowing for maximum stretch. However with Kettlebell swings, you do get to strengthen & lengthen the hamstrings simultaneously, minimizing the risk of injury greatly. [2]
3. Moving Horizontally
Another reason why kettlebell swings are more effective than Olympic lifts in some areas is that it operates on a horizontal plane. If you’re doing snatches, there’s only one way you’re going and that’s up. But with kettlebell swings, you’re thrusting your hip forwards. This proves to be more effective, thanks to science, because this is the way most movements in sports work. Take basketball for an example. At first glance, you might look at the vertical jumps and believe that negates the point I’m making, but what about the shots that they take. That’s a clear sign of horizontal movement, where you’re putting more pressure on the hips to exert the force to put the ball in the basket. It’s actually been shown that horizontal movements are much more effective at improving athletic performance than vertical movements. In one study, researchers had concluded that barbell thrusters were better than barbell squats for athletes, and it has a lot to do with that reason mentioned previously. Also, the explosive power that comes from the hip movements will become very useful in movements like sprinting and punching. [3]
4. Kettlebell Swings Are Easier To Learn
This one seems pretty explanatory but kettlebell swings are so much easier to learn than most olympic lifts because of the whole reduced risk of injury. By giving simple and non-complex instructions, a beginner can really nail the swing in 2 weeks or so. In contrast though, if you look at the clean, it is a very difficult movement to learn. I’ve been doing CrossFit for 2 years now and I’m now only starting to get the hang of it. It requires patience and dedication like is with most things, but it will definitely pay off when it comes to improving strength and building muscle. But when it comes down to improving athletic performance, especially in relation to how well you’re able to move and how flexible you are, the kettlebell swings are unmatched. [4] [5]
How to put this all together?
So how does this all come together? Well these explosive kettlebell movements have something called the PAP effect, which means they make it easier to impact muscle fibers. Effectively awakening your nervous system. [6]
So using that knowledge, it would make sense to warm up with kettlebell swings right?
Aim for a lower volume than what you’re normally accustomed to, just to warm up those muscle fibers.
A lot of lifters use what’s called contrast training. After they finish a heavy set of deadlifts, squats or what have you, they bang out a set of some kettlebell swings to remove the rigidity and stiffness that heavy compound lifts cause
Now, it’s your turn. Witness the power of kettlebell swings today!
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References
Sean James is a passionate and driven young CrossFitter from Toronto, Ontario.
He created Apollo Essentials with a guiding vision.
That anyone from anywhere could become an athlete. That's what his company strongly believes and he'll do whatever it takes to see it through.
Throughout his life, he's always enjoyed fitness and nutrition. You could even say it saved his life. With him being over 200 pounds in the 12th grade. But he took a long look at himself and became a dedicated fitness enthusiast. Who knows where he'll go?
After many, many months of research, he decided to hop into the supplement industry and started to create his own supplement, SUNFIRE.
The 1st, all-natural & Paleo-friendly pre-workout made exclusively for CrossFit beginners & driven athletes.
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