Archive for Kettlebell

Friday workout with Sled Drags and Farmers Carries

Posted in Z.S. Tennis, Z.S. Training with tags , , , , , , , on July 23, 2012 by zenithstrength

 

Farmers walks are a fantastic exercise to build grip strength as well as core strength and upper body strength.

Here’s some video of our training session using sled drags and farmers walks.

Bill Hartman has a great article on corrective carries using farmers walks and suitcase carries.

I like to use farmers carries in this case to teach proper core stabilization keeping the ribs down and the abs braced.

In addition, holding the weights also helps integrate rotator cuff stabilization as the athlete needs to have the shoulder blades in the proper position while walking. I like to cue our athletes to stay tall and keep the shoulders down. Once everything looks good, you want to load the weight heavy enough so they can still keep the proper form.

We also have the knee drive variation from the video (see 1:17). These are great to teach hip separation for sprinting and also hip flexion without rounding the low back. The kettlebells engage the core and create stiffness and prevent lumbar flexion and extension.
Cue the athlete to get tall which should help clean up the movement.

Give these a try and let me know what you think.

SS

 

 

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