Systematic Core Training For Kettlebells.
It’s been said, “To Press a lot, you must Press a lot.”
And while that’s true, because strength is a skill…
… It’s also only partially true.
And that’s because you can’t shoot a cannon from a canoe.
(Hey, that rhymed!)
Research is clear (and we’d be foolish to ignore it):
Shoulder strength - and therefore, health - is dependent on having a stable, and strong, fatigue-resistant core - or midsection.
Specifically:
1- Decrease in core stability is correlated with a loss of maximal shoulder strength
2- Loss of lumbo-pelvic control (a.k.a. “Core stability”) increases shoulder torque (in baseball pitchers)
3- A positive correlation between a loss of core stability and increased shoulder joint dysfunction
4- Core stability training improves throwing velocity (think “speed” / “power”) in handball players
5- Greater shoulder disability is correlated with greater core stability deficits
Interestingly, many of these studies used the Double Leg Lowering test for their findings.
It’s a predictor of core strength and core stability.
We use it too inside Systematic Core Training For Kettlebells.
You’ll learn how to do it correctly and what you need to do to pass it.
You’ll also discover a very specific indicator to look for to double-check your “passing” grade because it’s relatively easy to fool yourself.
And even more importantly, if you fail the DLL, you’ll have a plan to pass it in the future by following The SSP Model.
S = Stability
S = Strength
P = Power
So, if you’re KB Press - single or double - has stalled…
Feels weaker than it should…
Or if you just want to “turbo charge” your Pressing progress, you’d be smart to do it by making sure you have a stable, strong, healthy core musculature -
All THREE “cores.”
You’ll learn about each of the 3 inside Systematic Core Training For Kettlebells. https://salutis.kartra.com/page/systematic-core-training
And yes, ALL THREE impact your shoulder health and strength.
And working on all three can, and most likely WILL strengthen your KB Press - in some people almost immediately.
So at the end of the day, yeah, you do need to “Press a lot in order to press a lot”...
But only after you’ve built / rebuilt your core stability and strength.
Combining them is like a 1-2 punch for your KB training.
If you want a stronger kettlebell Press and a stronger core, I’ll leave a link to Systematic Core Training For Kettlebells in the description below this video along with some references.
Stay Strong,
Geoff
REFERENCES:
1- Rosemeyer JR, Hayes BT, Switzler CL, Hicks-Little CA. Effects of Core-Musculature Fatigue on Maximal Shoulder Strength. J Sport Rehabil. 2015 Nov;24(4):384-90. doi: 10.1123/jsr.2014-0216. Epub 2015 Feb 6. PMID: 25658299.
2- Laudner KG, Wong R, Meister K. The influence of lumbopelvic control on shoulder and elbow kinetics in elite baseball pitchers. J Shoulder Elbow Surg. 2019 Feb;28(2):330-334. doi: 10.1016/j.jse.2018.07.015. Epub 2018 Sep 26. PMID: 30268588.
3- Radwan A, Francis J, Green A, Kahl E, Maciurzynski D, Quartulli A, Schultheiss J, Strang R, Weiss B. Is there a relation between shoulder dysfunction and core instability? Int J Sports Phys Ther. 2014 Feb;9(1):8-13. PMID: 24567850; PMCID: PMC3924603.
4- Palmer T, Uhl TL, Howell D, Hewett TE, Viele K, Mattacola CG. Sport-Specific Training Targeting the Proximal Segments and Throwing Velocity in Collegiate Throwing Athletes. J Athl Train. 2015 Jun;50(6):567-77. doi: 10.4085/1062-6040-50.1.05. Epub 2015 Apr 6. PMID: 25844854; PMCID: PMC4527440.
5- Reeser JC, Joy EA, Porucznik CA, Berg RL, Colliver EB, Willick SE. Risk factors for volleyball-related shoulder pain and dysfunction. PM R. 2010 Jan;2(1):27-36. doi: 10.1016/j.pmrj.2009.11.010. PMID: 20129510.
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