in this video we’re gonna talk about the benefits
of kettlebell training for rugby and give not one but two rugby kettlebell workouts. Hi I’m Jamie Bain from where
we help rugby players get stronger fitter and faster for rugby.and today we’re talking
about kettlebells, we’re gonna go through some of the pros and cons of using kettlebells
for rugby. And the main one is they are transportable
you can take them anywhere chuck them in the car take them to the park and you can get
a session in anywhere even if you can’y gte to the gym. secondly they are multipurpose
you can use them for strength with some of the exercises we’ll show you, you can use
them for power alot of explosive hip hinging exercises and also for conditioning they’re
great, they’re excellent for fat loss. They’re kind of odd objects in a way the weight
is displaced differently to traditional dumbbells and barbells and they have big thick grips
on them and single arm variations challenge the core quite a lot. Like i said challenges the core builds strong
core grip and back. if you can name a strong individual who doesn’t
have a strong core grip and back then you’re a better man than me these are important for
getting stronger especially for rugby. and the cons. well the main one is that they come
in large weight increments. usually about 8 kgs per kettlebells unless
you’re at a gym that has thousands of kettlebells which most don’t. so the issue there is can’t like with a barbell
just chuck on small plates every session and slowly over time increase the load until you
get stronger with these you’ve got to build the volume so its all about getting reps until
you can get to that next bigger kettlebell. so lets look at the workouts. workout 1 starts with a fundamental kettlebell
exercise the kettlebell swing keys here are sit back, push your bum back get a good stretch
on the hammies drive through the heels and then brace the glutes and abs at the top the
fire the kettlebell back through the groin. The one artm kettlebell squat is a great exercise
to challenge the squatting motion in an unstable environment. key here is braced core all the way through
don’t let it pul you over and normal squatting mechanics nice flat back. The one arm kettlebell press is another fundamental
kettlebell exercise make sure you squeeze the glutes and brace the core and squeeze
the handle of the ketllebell as hard as you can as you drive the kettlebell up towards
the ceiling. the kettlebell renegade row is a great pulling
exercise using the kettlebells it also doubles up as a shoulder stability exercise as you
really have to push through the supporting arm and brace through the core to get that
kettlebell high. workout 2 begins with my favourite kettlebell
exercise the kettlebell snatch, this is a great full body explosive triple extension
exercise key is to squeeze the handle hard as the bell flips over so you don’t break
your forearm! really good for building explosiveness. the single kettlebell reverse lunge is a great
exercise again similar to the single arm squat it challenges that core while getting a lunging
pattern in. ok not strictly a kettlebell exercise but
the kettlebells do add a kind of evil dimension to the push up really increasing the range
of motion and making it a lot more challenging. and finally the one arm kettlbell row dead
easy to do just brace the core and pull the elbow high so kettlebells are a great addition
to your training tool box any questions just hit us up in the comments and please subscribe
to our channel.

Rugby Kettlebell Workout

5 thoughts on “Rugby Kettlebell Workout

  • February 3, 2017 at 6:17 pm

    good vid, buuut if you say the the snatch is good for triple extension then why are you only extending your hips…

  • March 23, 2017 at 2:59 am

    How may reps are optimal for those KB exercises (e.g. if you're going to do all of them in a single workout)?

  • January 23, 2018 at 12:37 am

    Excellent, thank you!

  • February 25, 2018 at 2:52 am

    I am sure you will find great workouts instructions on Unflexal workouts. That insane how it is good for sane 😀

  • May 20, 2018 at 4:06 pm

    Nice video. Thanks.


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