Training the core to remain stable in transition is helpful for facilitating optimal movement and stability to aid performance and reduce injuries. This exercise emphasizes connectivity between the shoulder, torso and hips in two different kneeling positions.
Execution:
Begin in a tall-kneeling position. Grasp and position the kettlebell so the elbow is flexed with the kettlebell resting on the left forearm. The elbow can be held against the body or abducted for added challenge. Next, draw the navel in toward the spine to engage the transverse abdominus and move the right leg forward into the half kneeling position. Pause and return to tall-kneeling.
Repeat for 5-8 repetitions. Once complete, switch the kettlebell to the right arm and perform the transitional movement with the left leg.
Progressions:
1. Increase the weight
2. Advance to a bottoms-up kettlebell position (90 degrees of shoulder and elbow flexion)
Regressions:
1. Decrease the weight
2. Perform the transitional movement without external load (hands on hips)
Application:
This movement is effective in training pillar/core stability. The transition to a half-kneeling position coupled with the asymmetrical load provided by the kettlebell provides an excellent challenge to maintaining proper alignment. Deficiencies in strength will be seen in the form of excessive trunk lean and/or hip motion. Limited hip mobility may cause the client to exhibit compensatory or asymmetrical patterns. In addition, you may see breakdowns along myofascial lines if the client is weak or has poor dynamic stability.
Slowing down the movement is important as clients will inherently move faster to overcome deficiencies that may exist. Be sure to observe and cue the appropriate motion in the available range of motion for each client. This exercise is an excellent pillar prep exercise, but it can also be used for corrective exercise, core strengthening and rehab for lumbo-pelvic dysfunction.
