The basics are fun, but also very damaging! One of the biggest problems I’ve found from heavy Kettlebell training is pain in my hands. I usually just lay off from my Kettlebell training for a few days.
Here’s some mobility drills you can use as a warmup before you next Kettlebell training session. He also goes over how to properly hold a Kettlebell (something very few people cover at all):
Who is Scott Sonnon’s Kettlebell Workouts For?
The reason why Scott Sonnon’s workouts are best for a specific group of people is because they are sports and field specific. The movements that he incorporates focus on transferring strength when you’re in “awkward” positions.
For example, the following move would help you tremendously during a fight if you were on the ground (and almost ALL fights end up on the ground):
Fluid Style vs. Hardstyle
However, Scott Sonnon’s technique differs in form and is focused more on fluidity rather than moving the most weight as fast as possible. It is focused on developing more core strength and endurance.
For those that are familiar with the Kettlebell Clean and Press, you can see the difference in Scott Sonnon’s technique in this video:
6 Degrees of Freedom
- Heaving: moving up and down
- Swaying: moving right and left
- Surging: moving forward and backward
- Pitching: bending forward and backward
- Yawing: twisting right and left
- Rolling: turning right and left
Scott Sonnon has identified a few key problems with the “traditional” method of training:
Injury is often caused by imbalances and poor warmup and recovery. Most trainees completely ignore their joints, especially young ones. The wear and tear on your body will eventually catch up to you.
But if you look at life in general, the guy who is at the top of his game doesn’t necessarily work harder. He works smart AND harder. I personally am always focused on efficiency. How can I get the best results without increasing my work hours?
I’ve known this for quite some time, which is why I focus on intense exercise. However, that’s not enough. You must also constantly challenge your body with unique movements. Find a way to challenge your body is forced to work harder, adapt, change, and grow.
Illiness – I am scared of over training. Constant over training can lead to illness. You need to give your body time to recover. But there are certain things you can do to speed up recovery.
Scott Sonnon talks about being able to spring into action at any moment. He works with law enforcement personnel every day, and if a police officer can’t perform his job because of muscle soreness, then he’s in trouble!