Achieve The Power Of Strength






by, The Kettlebell Lady - Leanne Wylet

Breathing deep into the diaphragm muscle is essential for pain-free movement. Improved abdominal strength, power, mobility, stability of all the muscles linked to unlock the healing power within.

The definition of the core varies because of the approach of different disciplines to train the human body. Of all the muscles because breathing is required to support life but, the primary breathing muscle the diaphragm is usually under utilized. "The diaphragm is not just designed to help your breath: it tethers into the psoas and quadratus Lumborum (Q.L) lines the lower six ribs, serves as a soft -tissue platform for the heart, and is seamed together in the same fascial layer in the transverse abdominals." Gil Hedley 2005-2009,

In other words: T1. he core is the area from your collar bones to your pelvis, which includes the front, sides and back, all working together synergistically When the diaphram doesn't have a bubble of air to protect the cylinder like an empty pop can collapses when empty. 2. What does the pop can cylinder do when you are performing tasks on the job, daily activities, run, jump or climb or exercise such as a Kettlebell Swing, Turkish Get-Up, and Goblet Squat?

The core must stay architecturally intact with correct form to assist in prevention of injuries and to move efficiently. Arms and legs, hips move, but your cylinder doesn't. In order for the pop can  not to collapse deep diaphragmatic breathing is an absolute necessity. It keeps a stable core from which the muscles remain engaged through all plans of motion whether setting, standing or lying down. It's important to learn how to control your breathing patterns to keep your cylinder from collapsing. Our bodies are amazing in how they adapt for when plan  A isn't aailale will go to plan B. It doesn't matter tothe muscles of the body if plan B has a faulty movement pattern. When plan B occurs the collapsed calendar causes musculosketetal imbalances, discomfort, pain and faulty movement patterns.

The Stable Core Consists of:

1.  A tall neutral spine with feet slightly wider than shoulder width apart, push first the heels down, next the soles of your feet evenly into the ground, pull your knee caps up into your thigh, contracting your quads, with lats, abs, and gkutes (butt) engaged. Called "sinking" your lats under your arm pits, to your hips, ribs down, shoulders away from your ears and take a deep breath as you are doing this. I can be contacted for a remedial exercise to help develop this movement pattern. Please don't discouraged if this seems hard to grasp with some practice it will become automatic after while.

2. Spiral the force of yur body "sinking" down into the ground spreading the floor with yur heels, firing your glutes.

3. Grab your wrist with one hand behind your back, and push your wrists into the small of your back and press hard,k pulling your elbows toward the ground as you push. You should feel your lats engage and your chest widen.

4. Lat engagement packs the shoulders and keeps the thoracic spine in slight extension ab and glute engagement keeps the lumbar spin in a neutral to slightly hollow position and protected, perfect fall all daily activities, your exercise program, kettlebell ballistics and grinds exercises.

Hold the Core "Pop Can" Position

Hip Hinge Start Position

Hip Hinge Second Position

Hip Hinge Third Position

Hip Hinge Fourth Position

Hip Hinge Fifth Position