Kettlebell Around the World in the Safety Zone It is important to understand the biomechanics of how you functionally move daily, to slow down long enough to evaluate if you are feeling even a tinge of discomfort or pain that could result in an injury. When in doubt check with an individual who is certified to evaluate how efficiently you are moving. As a Functional Movement Specialist, I can do a ten-minute evaluation to save downtown & expenses from injuries.
An important part of functional movement is being able to efficiently use acceleration deceleration force to a catch low to high an object to help bullet proof you body for those unexpected twists & turns when moving.
kettlebell around the world is an alternative exercise that primarily targets the forearms and to a lesser degree also targets the abs, core, biceps, glutes, hamstrings, lats, lower back, outer thighs, quads, traps, triceps and shoulders.
The only kettlebell around the world equipment that you need is a kettlebell is best, but you can use a dumbbell or even a hand towel to develop the movement pattern or your body weight.
Learning proper kettlebell around the world form is easy intermediate level of physical fitness and exercise experience. Start out with a lighter kettlebell than you would usually use because of the horizontal & vertical moves work muscles that normally don’t get don’t often get worked much. Watch the kettlebell around the world video, learn how to do the kettlebell around the world, and then be sure to check out the previous rotational workout videos. This exercise will also help develop motor control & stability in all plains of motion. The great thing about kettlebells is that a lot of the moves require you to embrace your core in a way that your abdominals don’t always get worked. The Around the World is a great abdominal exercise. To warm up you can pass the kettlebell from hand to hand around your body first.
Around the World in the Safety Zone
Stand with your feet anchored straight ahead shoulder width apart.
Start with both hands on the kettlebell (object or no weight) in front of you
Release the bell with one hand and use the other to move it behind your back. At the same time, move the free hand behind your back and hand the kettlebell to it and move the kettlebell back in front of you horizontally or vertically and hand it off back to the other hand. To avoid going to fatigue start out with a minute on & 15 seconds off working up to 3 to 5 minutes with a 5 second break depending on your fitness level. Keep handing off the kettlebell from hand to hand around your body and then reverse the movement and go in the opposite direction for the same amount of time.
Exercise Tips in the Safety Zone
Maintain an upright position and go as fast as safely possible. Gain momentum with the kettlebell & allow the arms to extend fully with that momentum locking out your elbows to save straining them. Grip the kettlebell in the corner of the horn not in the middle. Extend your leg to help you pop up to fire muscles. Around the world teaches you eye had coordination & how to grip hand transitions with muscles as they fire around your body.
Squeeze your abdominals, engage you core, breathe deep into your diaphragm & resist allowing your torso and upper body to turn as your arm moves the kettlebell behind you. Engaging the core breathing deep into your diaphragm will stabilize the lower back so that you don’t twist yourself into an injury. Keep your shoulders locked in their sockets, no shoulder shrugs, not a biceps exercise & engage your lats. This will help keep your shoulders & arms turning with the move by keeping your core engaged. Use start stop moves to make this into a drill for greater strength, coordination & lighting quick movements.
Mastery Coach Kettlebell Lady of Iron is available for coaching & to answer your questions. #weightloss #functionaltraining #coaching # movement training# #fitness #kettlebells