Strength And Conditioning
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Kettlebell Deadlift & Upright Row
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a kettlebell. Utilizing Kettlebell Exercises can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Kettlebell Deadlift develops the muscles of the upper and lower back, abdominals, glutes and quadriceps and increases trunk stability. The Kettlebell Upright Row develops the muscles in the shoulders and trapezius.
Kettlebell Deadlift – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles) behind a Kettlebell. Squat downward and grab the handle with both hands and an overhand grip. Keeping the arms fully extended, maintain a slight arch in the lower back. Stand up until the knees, hips, and torso are fully extended
Kettlebell Upright Row – At the completion of the Deadlift bend the arms and lift the elbows out and up to shoulder height. Lower the weight back to the floor while maintaining a slight arch in the lower back.
Kettlebell Deadlift – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 5 – 12 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Kettlebell Upright Row – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 5 – 12 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
