3 Reasons to Use a Kettlebell in the "Bell-Up" Position
Over the last 5-10 years, kettlebell training has become a staple in many trainers’ programs nationwide. The benefits of using a kettlebell are significant and the fitness world is discovering new ways to utilize this great piece of equipment quite rapidly. As the fitness industry evolves, so does sport-specific training and rehabilitation. One of the most recent adaptations is using the kettlebell in a “Bell Up” position. This means that instead of resting the bell on your wrist/forearm, the weighted bell is upside down, facing away from the ground. Some benefits of this approach include improved grip strength, rotator cuff stability and neuromuscular coordination.
Grip strength (as measured by a handgrip dynamometer) has been used to determine overall strength and power output. A study from the Journal of Strength and Conditioning Research in 2011 determined that there is a direct correlation between grip strength and muscular strength/endurance. Tests that demonstrated this correlation included the one-minute push-up test, one-minute sit-up test, 1RM leg press, 1RM leg extension and ninety-second dumbbell swing. By utilizing the bell-up position with kettlebell training, grip strength becomes the primary focus, as the uneven weight distribution of the kettlebell drastically increases the difficulty of even the simplest tasks.
When performing kettlebell exercises in the bell-up position, any movement that begins to reach and surpass 90 degrees of shoulder flexion or abduction will immediately require an increase in rotator cuff stabilization. The rotator cuff includes four muscles which grab the head of the humerus, securing it in place throughout a specific range of motion. Without adequate rotator cuff strength, the shoulder girdle as a whole, loses stability. By training in the bell-up position, the rotator cuff will be called upon early and often to satisfy the needs of the exercise, helping to improve overall strength and stability.
Whenever stability becomes challenged during an exercise, our neuromuscular system must communicate effectively with a group of muscles to accomplish a task. When performing exercises in the bell-up position, the body must call upon the rotator cuff, deltoid, latissimus dorsi, pectoralis major, biceps, triceps and more, to work together and maintain the appropriate position or range of motion. By training in this position, the body will significantly improve neuromuscular coordination for the muscles of the shoulder, increasing overall strength output and stability.
If you have any questions on how to maximize your workouts with the equipment that you have, look no further than to contact Restore Physical Therapy or Olympia Fitness + Performance. The experts here can help guide you to the most appropriate and functional uses of your equipment, while providing excellent guidance on exercise programming, whether you have an injury or not!
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