Here’s an interesting paradox: the more athletic you are, the lighter you will likely have to go with your bell… it’s about safety and progression when you’re starting out. Load is only one of many stressors in KB lifting; consider the ROM being tested, connective tissues extending, and cardiovascular conditioning. The bottom line is that there is a lot more happening than meets the eye.
That’s why technique must precede load. After all, true KB training methods are derived from KB sport (a filtering system for what works and what doesn’t). Like any sport that involves precision, accuracy, and power (weightlifting, rowing, and shot putting to name a few), the complexities of movement patterns are great. KB lifting requires adaptation at a level that begins with our motor neurons. This may be particularly difficult to grasp for beginner lifters who are strong and ambitious. They may feel like a given weight is too light even though it is probably the most appropriate load for their skill level. The risk of injury is great for anyone practicing with improper technique, but especially those using relatively heavy loads to prompt the feeling of a hard workout before they’re ready.
It’s pertinent that one stick to a relatively light load until he/she has demonstrated sound biomechanics and solid technique for extended timed sets (10+ minutes without dropping the bell). How many times have you seen someone running with poor form and thought OUCH? Well, jumping weight categories without a care for safe logical progression is like sprinting in a marathon with bad form. It’s just a matter of time before the injuries appear. The converse is true- if one takes the time to practice good technique and improve the subtle qualities of the lifts, perhaps then the journey would be like jogging 26 miles efficiently and at a comfortable pace.
Best,
Steven
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Stephanie Pardee just sent us this NY Times Article because of its relevance to KB Sport… very interesting read!
