Build Flexible Strength With Russian Kettlebells
By Andrea Du Cane, Senior RKC

I’d like to share a conversation I had recently with a friend of mine, Adam. Adam is a set designer and Prop Master in the film industry. He is in his mid to late 30s and is fit and athletic. He has been practicing yoga on and off for a number of years and also races bicycles in the summer. He was commenting on (or lamenting?) the fact that he can’t seem to train for both flexibility and strength. When he is mainly practicing yoga he feels good. He has greater flexibility, however he lacks strength and stamina. During the summer when he trains for road racing he feels strong and has lots of endurance, but he is tight, inflexible and muscle bound. He feels the loss of flexibility, especially in the hamstrings and hips. Surprisingly, his shoulders also tighten up, most likely caused by the isometric contraction for long hours. He believes as most people that you can’t have – or train – for both flexibility and strength.

Well, in a sense they are right. THEY can’t train successfully for both flexibility and strength, but those using kettlebells not only can, but do every single time they pick up a kettlebell.

It is the unique design that achieves this goal. The off-set weight and the design of the handle allows full-range of movement and full body exercises that challenge the muscles, tendons and joints, in a way that other strength training cannot accomplish. Using weight machines in a gym not only isolates the muscle from the rest of the body, but also restricts the range of motion. This results in controlling the extension of muscles and joints, hence inhibiting flexibility. Unlike kettlebell training which effectively increases muscle strength and flexibility simultaneously.
Before I go further, if you have flexibility issues you may want to purchase Pavel’s “Super Joints” or “Relax Into Stretch” books or DVDs. Another video I’d recommend is Steve Maxwell’s “Joint Mobility/Recharge”. You need to have some flexibility before you can develop flexible strength.

Let me give you some examples of exercises that increase both flexibility and strength and how and why they work. I will also highlight exercises and drills that specifically target the shoulders, spine, torso, hips and hamstrings.
Good Mornings are a great drill for hip and hamstring flexibility, along with building rock hard legs and butt. Again, as you fold forward you tighten your gluts and hamstrings at the same time you are stretching them. The goal is to go as far forward, with knees as straight as possible, for as long as possible. Good Mornings work your flexibility more than, say, a regular Dead Lift. Other exceptional exercises targeting the hips and legs are: Windmills, Bent Press, One-Legged DL, Pistols, TGU, Snatch, Hack Squat, Front Squat, Overhead Squat, Dragon Walk, Wall Squat. All these drills utilize the same eccentric contraction and extreme range of motion of the joints to achieve flexible strength.

Exercises that target the shoulders and torso are the Windmill, Overhead Squat, TGU, Bent Press, Side Press even the Jerk. These drills work the flexibility of the shoulder more by isometric contraction and extreme range of motion of the joint. The Kettlebell allows you to twist away from the weight, requiring the small stabilizing muscles to “hold” the rotator cuff muscles in place while the weight puts maximum pressure on the joint. At the point that you are putting the most “stress” on the joint is where you are contracting the stabilizing muscles and retracting the shoulder blade into place. It requires an enormous amount of flexibility and strength to perform these drills correctly, in particular the Bent Press and Windmill. People do not think it is injuring the shoulder. In fact, it creates a very strong and stable shoulder joint and in the long run prevents injury and increases your athletic ability.
Again, it’s the ability to put the body into the most extreme positions, while maintaining a deep contraction of the stabilizing and dominant muscles that builds the flexible strength. There is nothing better for the shoulders and back and hips. Increasing flexibility along with strength is like taking a vitamin pill for your muscles and joints, it is a proactive way to prevent injury and increase your athletic ability.

Another benefit not often mentioned is the increased mobility of the spinal vertebrae. The spinal rotation that is necessary for a perfect Windmill and Bent Press must be worked at to be achieved, but the benefits are tremendous. As we age our vertebrae become more and more fixed and immobile. It is very important for overall and long-term health to keep your spine and back fluid healthy.

The chest, torso and shoulders also benefit from the Overhead Squat, Windmill, Bent and Side Presses. A great practice drill for tight shoulders and back is the Wall Squat. To increase flexibility and strength of the hips and hamstrings, do Cleans, Snatches, Good Mornings, Front Squat, Overhead Squat, Dragon Walk, Wall Squat, and the Hack Squat.

Come to think of it I have mentioned almost all of the core Kettlebell exercises. Isn’t that amazing! You cannot pick up a KB without training your entire body for flexibility and strength! No wonder it is the most efficient full body workout around.