Upside Down Kettlebell Workout: A Strange Method That Works

What is this method

This training option is described in the articleThe Weirdest Training Method That Works / T ‑ Nation at T-Nation Dr. Joel Seedman, neuromuscular communication and movement mechanics specialist.

The point is to turn the kettlebell upside down and hold it that way throughout the exercise. You can also work with barbell pancakes and hexagonal dumbbells when positioned vertically.

Since the shells are extremely unstable in this position, the athlete has to make a lot of effort to keep them from falling.

Seedman believes such exercises will be beneficial for any strength sport, be it powerlifting, weightlifting, or crossfit. He himself uses the method to train athletes from the National Football League (NFL).

Why do weights upside down workout?

The reverse method helps to pump several aspects of physical fitness at once.

Improving strength training technique

To keep a wobbly projectile, the athlete has to look for the optimal body position and trajectory of movement.

Training with a kettlebell upside down will not allow you to sit too deep and relax at the bottom of the exercise, make a movement with a stooped back or a relaxed press. Any such flaw in the technique will result in the fall of the projectile.

Inverted kettlebell training will also help you learn how to breathe and focus on movement while working, rather than hanging in the clouds.

These good habits will help you increase your performance in any strength training session.

Increased stimulus for muscle growth

Due to the instability of the apparatus in any exercise, you have to strain more muscle groups than when working with a barbell or dumbbells. Moreover, the entire approach takes place almost without relaxation.

This provides a good incentive for muscle growth, but due to small working weights, it rarely causes dizziness - inflammation and muscle pain after exercise.

In addition, the "upside down" method helps to get rid of asymmetry - it does not allow the dominant arm or leg to take up most of the load, which ensures a more harmonious development of the body.

Protection from injury

In order to hold onto the projectiles, the body must simultaneously contract muscles with opposite functions (antagonists). This is good for strength and power and makes the joints more stable.

The latter is especially important for the upper limbs. The method teaches to activate the muscles that stabilize the shoulder joint and shoulder blades, which reduces the risk of injury during overhead exercises.

What exercises are worth trying

Below we list a few common strength exercises that you can do with an inverted kettlebell or pancakes.

Keep in mind that the unstable projectile makes them really difficult, and in some cases even dangerous. Therefore, if you have recently started strength training and are not familiar with the techniques of the listed movements, postpone this method for the future.

Chest press

First, try the one-arm chest press. This variation is simpler than two-sided: you have to keep track of only one unstable projectile and you do not need to bend so much in the back at the top of the exercise.

If this works out without problems, take another kettlebell and try to work with both hands at once. This option requires greater shoulder mobility and flexibility in the thoracic spine. So if you're having trouble holding the shells, there is a reason to work on mobility.

The most difficult option is with pancakes, kneeling. Try it if the previous ones are easy and hassle-free.

Horizontal chest press

This exercise will help you improve your technique. bench press: teaches you to keep the body rigid and tense, not to spread your elbows to the sides and find the ideal shoulder position.

As with the standing press, you can do one-handed or two-handed work, or try the floor or bench. The latter is much more difficult, because you have to manage to lie on the bench while holding unstable shells.

Kettlebell Overhead Lunge

This exercise will help correct a common mistake - keeping the raised hand in front of the body, and not in line with it.

During lunges make sure that the thigh in front of the standing leg does not go far forward. To eliminate this, move your pelvis back a little.

Turkish rise

This exercise is not easy to perform with the usual position of the kettlebell, and with an inverted projectile, it turns into a real challenge.

Remember all the phases of the movement: bend your knee, rest your free palm on the floor, take your leg back and stand on one knee, straighten your body, stand up. And the same thing in reverse.

If you have never tried this exercise, do it with the usual kettlebell position first to learn all the steps.

Driving with weights

To get started, try driving while holding the projectile in a bent arm next to your shoulder.

If it works well, move on to a more difficult variation - with a kettlebell over your head. Since the weight is farther from the center of gravity, you will have to work harder to maintain balance.

Choose a 10-15 meter stretch, clear of other people, and start with the lightest weights.

Squats

When squatting with an unstable weight, you will automatically perform exercises with the correct technique: a rigid body, a straight back, and an open chest. Any attempt to bend will result in a loss of balance.

Besides kettlebells, you can also try pancakes. You can perform the movement with weights in one or both hands.

Inverted Weight Mill

This is a real test of stability, strength and motor control.

Bend over to the side until your free hand touches the foot. Direct your gaze to the weight. If this variation doesn't work for you yet, try the lap mill.

Get on your right knee and take the kettlebell in your right hand. Smoothly tilt the body to the side until the palm touches the floor. Look at the weight.

How to add exercise to your workouts

Add one movement at a time with the reverse method 1-2 times a week. Choose days free from heavy upper body exercises to avoid overwhelming your shoulders and arms or injuring yourself.

For sets and reps, try 2-3 sets of 6-8 reps. Start with the lightest equipment and increase the load as you get used to it.

As loss of control can turn around trauma, be careful and consider your training volume and condition.