Get Better Results Using Kettlebells

Get Better Results Using Kettlebells

Get Better Results Using Kettlebells Presented By: Erin E. Ducat DC, CSCS, CCSP, DACRB, FACO About the Presenter

NUHS Graduate, 2006 Certified Strength & Conditioning Specialist Certified Chiropractic Sports Physician

Diplomate, American Chiropractic Rehabilitation Board Fellow, Academy of Chiropractic Orthopedists StrongFirst Level 1 Kettlebell Instructor President, Northern District of the Illinois Chiropractic Society Full-time private practice in Bloomingdale, IL Todays Agenda Load and Fragility

Why use Kettlebells? Kettlebell Skills: Deadlift Russian Swing Carry Variations Equipment Suggestions Load and Fagility

Rest = Rust Craig Liebenson DC Becoming Anti-Fragile Stuart McGill PhD The chronic rehabbers are just that because we are managing them away from load. Rehab must

load them up to get high chronic workloads. Rob Whitely PT Why Use Kettlebells Rehab 101: If it doesnt challenge you, it doesnt change you. The hardest thing you do well. Craig Liebenson DC Readily available Economical

Scalable Replicates ADLs Deadlift Indications: posterior chain weakness, latissimus/thoracolumbar fascia coordination, core instability in the sagittal plane ADLs: Any bending or lifting motion, foundational for almost every other movement pattern

Deadlift Russian Swing (1 and 2 arm) Indications: posterior chain weakness, latissimus/thoracolumbar fascia coordination, core instability in the sagittal plane (2 arm) or transverse plane (1 arm) ballistic movement ADLs: bending, lifting, quick movements

2 Arm Swing with 16kg kettlebell produced 50% MVC of erector spinae and 80% MVC of gluteals with posterior shear at L5-S1. (McGill & Marshall). Russian Swing (1 and 2 arm) Kettlebell Carry - Suitcase Indications: latissimus/thoracolumbar

fascia coordination, core instability in the frontal plane, Glute medius weakness ADLs: walking/running, lifting 1 arm, stairs Kettlebell Carry Front Rack Indications: scapular dyskinesis, latissimus/thoracolumbar

fascia coordination, core instability in the frontal plane, Glute medius weakness ADLs: reaching, lifting overhead, pull, press Equipment Suggestions 10kg x2, 12kg x2 -Beginner Weight for KB Carry, Swing too light for Deadlift) 16kg x2 Standard Womens Weight 20kg x2 Standard Mens Weight or Heavy

Womens Weight 24kg x2 - Heavy Mens Weight Contact the Presenter Ducat Chiropractic & Sports Medicine 148 S Bloomingdale Rd, Ste 107 Bloomingdale, IL 60108 224-653-8094 (office)

[email protected] Facebook References Jones, B. (2017) StrongFirst Girya SFG Level 1 Certification Manual Lecture Notes. Rosemont, IL. Liebenson, C. (2007). Rehabilitation of the spine. A practitioners manual. 2nd Edition. Baltimore, MD: Lippincott

Williams & Wilkins Liebenson, C. (2017). Prague School of Athletic Development, Part A & B Seminar Lecture Notes. Lombard, IL McGill, S, & Marshall, L. W. (2012). Kettlebell Swing, Snatch, and Bottoms-Up Carry: Back and Hip Muscle Activation, Motion, and Low Back Loads. Journal of Strength and Conditioning Research, 26 (1), 16-27. doi:10.1519/jsc.0b013e31823a4063 McGill, S. (2016). Low back disorders: evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics.

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