Kettlebell Exercises – Hip flexibility and the sumo deadlift.
I remember the first time my darling Mother saw me working out with a kettlebell. “Be careful you don’t hurt your back!”, she said. She’s always looking out for me. Aww. “Don’t worry,” I replied, “it’s all in the hips.”
Watching videos of kettlebell exercises, it’d be easy to make the mistake that the back is handling all the load. While it’s true that the back muscles do get a rigorous workout, much of the momentum of the movements comes from the hips. Having flexibility in the hips is vital for a safe and effective workout.
There are many ways to improve hip flexibility, ranging from stretches to yoga, and more. Studies have shown that both static stretches and yoga can be equally as effective as each other.
One of the most effective static stretches is the squat. The article entitled “The Third World Squat” on T-nation.com is a brilliant read with clear instructions detailing how to improve your squatting form. In the article, Craig Weller explains how a lifetime of sitting at a desk reduces flexibility in the hips and how steps can be taken to improve flexibility. Integrating this simple exercise into my daily routine made a huge difference. Make sure you do the same so you can reap the benefits sooner, rather than later.
One of the exercises that makes the most of increased hip flexibility is the sumo deadlift, an exercise that all kettlebell athletes should know. Performing the sumo deadlift is much the same as performing the ‘third world squat’ except with one minor change – when squatting, grip the kettlebell handle with both hands before rising to stand with knees fully locked and the kettlebell hanging between your thighs. Drop down to kettlebell position, planting the kettlebell on the floor for a single rep. Performing the sumo deadlift in front of a wall with your back straight will ensure that you’re using the performing the exercise with the proper form.
The sumo deadlift’s usefulness doesn’t stop at being a great flexibility and strength building exercise; it has other purposes too.
Firstly, it allows the girevik to pick up and place the kettlebell safely without any danger of injury to the back or other parts of the body.
Secondly, the sumo deadlift can be a great replacement for the swing when tired or out of breath. When performing a routine, it is important to keep moving at all times, but not at the expense of form. When performing swings, if your form deteriorates at any time, try slowing it down for a few seconds by performing a two or three sumo deadlifts before continuing with the swings. It’ll give you a second to catch your breath and provide a good deal of active rest before you return to the heavy duty swings.
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