Systematic Core Training For Kettlebells.
Did you know you have a “parachute” muscle inside you that, when trained properly, makes your kettlebell lifting easier?
And when this muscle is working correctly, it does some pretty crazy things like:
[+] Improves blood flow / circulation
[+] Decreases stress levels by stimulating your Parasympathetic Nervous System
[+] Protects your lower back
[+] Increases pelvic floor function
[+] Potentially decreases your injury risk
[+] Decreases hip tightness and increases hip mobility
… To name but a “few” things, all of which do three major things for your KB training:
[1] Makes your overhead work feel more stable - and stronger
[2] Makes your KB ballistics feel more explosive
[3] Makes your Squats feel easier, and sometimes immediately improves their depth
This muscle?
Your DIAPHRAGM.
It separates your lungs from your abdominal cavity and resembles a parachute in shape.
It also forms the “lid” on the “canister” called your “Inner Unit” - a group of muscles that stabilize your spine and pelvis, and protect your back so you don’t hurt it Swinging, Snatching, Cleaning, Pressing, or Squatting your KBs.
(IMAGE: Your Inner Unit musculature.)
Your diaphragm is the muscle primarily responsible for respiration - or breathing.
Now here’s what’s even crazier:
Famed Swiss physician, Dr. Karel Lewit [1], discovered that if your breathing patterns were faulty, so was every other movement.
Let me say that again:
If your breathing patterns are off, the rest of your movements are faulty.
In other words, you can’t move the way you’re supposed to.
And you pick up “movement compensation patterns” - “bad movements” - which can later lead to injuries - both chronic or acute.
And if that’s not bad enough…
If your breathing patterns are faulty, you literally will never be as strong as you could be or want to be and you’re leaving your “gainz” on the proverbial table.
Well, if you’ve read some of my earlier emails on the subject, you know you can start re-establishing normal breathing patterns by simply learning how to breathe diaphragmatically and routinely practicing that.
In fact, diaphragmatic breathing forms the foundation for your core stability, strength, and function. So, if you’re not routinely practicing it - start!
But…
That’s not all there is to it.
Recent research has uncovered that the function of your diaphragm is actually controlled by another area of your body.
Which means your breathing patterns - normal or faulty - are dependent upon this other area of your body, and more importantly…
It’s function.
Now, here’s where it gets “interesting.”
I call this area the “Hidden Core.”
And the research says the following about the role of your Hidden Core on human performance and function.
The Hidden Core is responsible for creating and maintaining the foundation of balance, posture, and coordination.
Hidden Core dysfunction decreases respiratory function - your ability to breathe fully and correctly.
Hidden Core dysfunction decreases diaphragm function, and therefore facilitates Inner Unit dysfunction.
Hidden Core dysfunction causes altered balance or balance loss.
Correction of Hidden Core dysfunction has been shown to decrease certain types of lower back pain.
I cover how to train your Hidden Core inside my new program, Systematic Core Training For Kettlebells.
There are 3 different movements you need to use to restore proper function of the Hidden Core and also ensure your diaphragm - that “parachute” muscle is working correctly.
Based on my empirical observations working with people from all around the world over the last 14 years, Hidden Core training almost always yields immediate strength increases and power outputs in your kettlebell training.
Now I can’t say it does that 100% of the time, because I haven’t tested this on the world’s entire population. :)
So, look -
If you want to maximize your results from your kettlebell training…
[+] Stronger Presses, Squats, and Get Ups…
[+] More explosive Swings, Snatches, Cleans, and Jerks…
[+] And a leaner, more muscular body as a result…
Then you have to make sure you have a strong, functional, fully operational diaphragm. And in order to do that, you need to have a fully functional Hidden Core.
I show you how to do both - and more - inside Systematic Core Training For Kettlebells.
I’ll leave a link in the description below to grab your copy if you’re tired of leaving “Easy Gainz” on the proverbial table.
Stay Strong,
Geoff
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