If you are looking for strong and stable shoulders, call technique, laser focus, improved grip strength and an incredible stretch lesson, the position of the lower head can only be your favorite thing!
What does garment mean?
The bottoms-up position refers to a ladder held vertically by the handle, with the bottom of the cornea up and the handle at the bottom – hence the name "bottoms-up". It can cause a funny look from the gym floor, but the bottoms-up position packs a serious punch.
What exercises can be performed on boots-up?
The position of the bottoms-up is offered to push and carry as well as for every move you make with a kettlebell in place of the rack (squats, lunges etc.) or air (prepare for the most focused Turkish get-ups you've always done!)
Even ballistic moves, such as cleansing and obliquities, can be accomplished by the bottom method.
6 benefits of clothing training
Do you want more motivation to start working this way? Think of the following:
1. Grow stability and resistance through unstable operation
A lower limit tank is inherently unstable and there is magic: to overcome the challenge, a larger number of engine and muscle fiber units are taken up.
You will feel the work in the muscles of the rotating cuff, lats, core, wrist and forearm during transport, pressure and the most dynamic movements.
2. Raise your focus and get immediate feedback
One of the biggest reasons I like to integrate into my work at my meetings is the focus that requires a boot-up kettlebell. Although you can escape with a smaller than the best kettlebell press or turkish get-up when working in the rack position, the bottoms-up position is indifferent. If you lose focus and control, this catheter is likely to crash.
There is an additional advantage to the direct feedback received by the bell, either staying vertically or inflatable: you will know when you have pinned it!
The boot-up kettlebell provides clear, immediate feedback on whether or not you perform the movement well.
3. Your Polish Position
If you are struggling to call in your kettlebell press technique, a version at the bottom is a great place to spend some time lubricating the groove. The pressure disc requires the bell to remain vertically above the head, requiring a vertical forearm and a smooth path upward, driven by a strong and stable shoulder. Because of this, the kettbell printer is one of the easiest ways to learn and teach excellent compression engineering.
While the body of each is different, those who struggle with the traditional pressure on the top of the head can often find a welcome variation on the bottom iron. If your shoulders were less than excited in previous efforts, turn your bell and try the bottoms-up!
4. Get a Grip
The bottom position from the top causes the fruits differently than most other movements. In most gestures that trigger gripping power, the load is under our hand, as is the case with deadlifts, pull-ups, farmer transfers,
The bottom position places the load over the handle, providing a new challenge to the muscles of the wrist and forearm.
5. Perfect tension and core connection
Learning to increase tension (or call it down) and really feel the integration of the muscle nucleus with movements such as squats, pressures and transfers can be difficult for some. The challenge of the bottom position teaches us the need to "respond to the trend in the work" (a phrase created by Antony Lo, PT).
Very low volume and the bell falls. Very large and it will be difficult to move (or get tired early). For the man who wants to dominate the level of the "Goldilocks" trend, the vacuum bottom movements are an excellent tool.
In addition, most intra-chain movements are performed unilaterally, further requiring the system of deep stability to do its job to keep us upright.
6. Use light bells
Wipe the light bells you have not used for a while to open the Turkish sticks or push! The degree of difficulty means that you will not need much load to get a training stimulus.
If you are somewhere with only light bells available, or just want to use more of the bells you have not used in a while, working with the bottom of the kettlebell is a great way to get the most out of the range of kettlebells in your collection .
When are you ready for jobs-up?
Do you want to start training at the bottom, but are not you sure you are ready for the project? You may be more ready than you think!
Mosaic training is a self-limiting activity, meaning it requires more engagement, awareness and connection. Although work at the end of work may seem more advanced, I prefer to use it early to train for greater awareness, teaching the notion of tension and stabilizing good habits.
As with anything else, we encounter potential problems when we exceed our ability. Starting to train bottoms-up, placement must be a gradual process aligned with your abilities.
Go to the position of the garments
Those who feel comfortable with cleaning will probably find a clean down position to be the most comfortable way to get into a bottom position.
For this, you will start with the bell in front of you, with the handle turned 90 degrees (parallel to your feet, not vertical as normal cleaning), hike the bell, and then clean it so that it landes under the bell, bell.
If you do not feel comfortable cleaning, I would recommend you to nail the bell to the bottom of the bell with the help of the free hand. Try to keep the bell balanced over your hand, forearm and elbow, and keep your eyes on the bell at all times.
How to get started
Before proceeding to more advanced training for the bottoms-up, I urge everyone to feel compacted on a base with a light bell. You will want to clean or curl the kettle in the bottom position and work there with the bell being held in the vertical position.
Think of this as maybe a board: start with about 10 seconds and try to reach until you can breathe and balance the bell for 30-45 seconds on each side before adding more complexity.
As soon as someone is able to control the bell at a stop, I like to add the challenge of walking, walking, pushing and bell occupying the bottom (remember: every move running with a kettlebell on the shelf or over the head position can become bottoms-up!).
It can be tempting to go straight to more fancy moves with heavier bells, but remember that the benefits of the bottom moves are in the finest details. give yourself enough time to create strength and ability and prioritize quality in terms of quantity and load.
If you are looking for a new challenge, you do not necessarily need new equipment. Simply reverse the basket's bottom!
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