It is very important to put the kettlebell below the belly button Make sure to create internal torque throughout the body, engaging the pecs and inside head of the hamstrings Go for sets of 60 seconds at least, make sure you do the reps slow and controlled though
Movement: External Oblique Opener
Why do we do the movement?
The external oblique opener is for increasing mobility in internal torque in the main arch. Engagement is established for creating internal torque awareness in the Transverse Abdominus, Obliques (Internal and External), Lower Abdominals, Pec Major, Deltoid (Front) and Bicep (Short Head).
Remember, mobility is range of motion while maintaining proper torque. The point here is to work on mobility in internal torque and NOT external torque. We want the athlete to know how to distinguish between internal and external torque chains.
Awareness: Internal Torque Chain
Main Focus is to establish awareness in the Main Arch (Main Arch)
- Obliques (internal and external)
- Transverse Abdominus
- Lower Abdominals
- Gluteus Maximus
- Spinal Erectors
Coaching and setup/position
- Lay on back on the floor
- Lumbar against the floor (no arching of lower back)
- Entire body spread out on the floor with feet together
- Kettle bell placed below the naval.
- Rib Cage tucked towards pelvis.
- Hands on the handles of the Kettlebell with open hands pressing inward.
- Inhale and expand lower abdominals allowing your stomach to press outward against the kettlebell.
- Expand lower abdominals until kettlebell raises.
- Establish awareness in the Obliques (Internal and external), Transverse Obliques and Lower Abdominals.
- Keep constant tension through transverse abdominals, obliques and lower abdominals.
In order to have true mobility, these muscles must have constant tension through range of motion and position.
- Inhale thru nose
- Exhale thru mouth
We are looking for a constant flow of breathing while maintaining mobility (tension through the entire range of motion).
What’s the Feeling?
The athlete should feel lower abdominals raise and constant tension throughout lower abdominals. The athlete should feel tremendous pressure created within the abdominals.
Things to watch for as an athlete and coach?
Expansion of the rib cage, displacement of tension from obliques to rectus abdominus Irregular breathing. Not maintaining the main arch throughout the movement.
Written outline by Tyler Reiter: