The transversus abdominus, or TVA, is a large sheathe of muscles that wraps around your abdominal cavity and internal organs below your ribcage like a corset. It is constantly activated when you exercise and works with other deep muscles in your spine and torso to keep your spine and pelvis in alignment and balance. This prevents spine and other joint injuries when you perform lifting exercises. Thus, any kettlebell exercises that involve using your entire body will work the TVA.
Kettlebell Training
Unlike the more familiar free weights, like dumbbells and barbells, kettlebell training requires you to use your entire body to move, especially using strength in your hips and abdominals to produce force. You can also train in a circular pattern, like an arc, with kettlebell training. This helps you learn to control momentum -- which you could not easily train with dumbbells and barbells -- and using your hips to swing rather than using your arms and shoulders. During kettlebell training, your TVA works with your breathing muscles to expand and contract your abdomen. This helps you synchronize your movements with your breathing to move better and minimize fatigue.
Deadlifts
The deadlift involves your hips and legs to generate strength to help your upper body to lift a heavy weight off the ground. It is a fundamental movement pattern that is necessary for many sports and activities to help you get stronger hips and torso. Your TVA and other deep stabilizers keep your spine and shoulders in place as you move. To do this exercise, stand with your legs about shoulder-width apart and put a 50-lb. kettlebell on the ground in front of you. Bend your knees slightly and bend your torso forward at your waist without rounding your spine. After you grab firmly with one arm, push your hips forward to bring your torso and the kettlebell up. Do not lift with your arm. When you move upright, exhale and your TVA should automatically contract instantly to keep your spine in alignment.
Swings
The kettlebell swings are similar to the deadlift in appearance, except that you swing the weight in front of you and between your legs in an arc. Your TVA works in the same manner as the deadlift. To do the basic swing, hold a 30-lb. kettlebell in both hands and stand with your legs about shoulder width apart. Swing it between your legs slightly to initiate the momentum while bending your torso forward at your waist. As you push your pelvis forward to bring your torso upright, swing the kettlebell in front of you so that your arms are parallel to the ground. Then repeat the exercise as fast as you can with control. You can also do the swings with one hand.
Overhead Press
Kettlebell presses uses your legs and hips to help you generate force to lift a heavy weight over your head. This minimizes the risk of injury to your shoulders while using your TVA and other stabilizers to keep your body upright. You can use one or two kettlebells for this exercise. Hold a 30-lb. kettlebell in each hand over your shoulders with your elbows close to the center of your body. Stand with your legs about shoulder width apart. Bend your legs slightly and quickly straighten, pressing the kettlebells over your head. You should automatically feel your entire torso and hips stiffen to keep your body upright. Hold this position for two seconds and slowly lower them to your shoulders.
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "Movement"; Gray Cook; 2010
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