The Bottoms-Up Kettlebell Walk is an isometric exercise used to develop stability and coordination through the Core and entire upper extremity, namely The Shoulder Girdle , The Elbow and The Wrist . This exercise may be relevant in the early-phase of pathologies such as Scapular Dyskinesis , Glenohumeral Instability , Rotator Cuff Tear / Tendinopathy and many others.
Starting Position:
The patient stands upright with a Kettlebell held upside down by the desired hand
The patient then carefully performs full GH Joint - Flexion so that the arm is straight and Deltoid near the ear. Once this position is achieved, the patient walks, typically in a straight line.
90º Isometrics - this exercise can be regressed by maintaining the upside down Kettlebell in 90º Elbow - Flexion and GH Joint - Flexion
Bottoms Up KB Walk + Suitcase Carry - opposing arm hold DB or other weight down by their side
The following exercises can be used as a regression if Bottoms-Up Kettlebell Walks exceed the capacity of the patient:
Rotator Cuff Pendulums - oscillatory motion that afford a distracting glide to the Humeral Head
Single Arm Farmers Carry - unilateral carry that loads the arm
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Isometric Chest Squeezes - isometric exercise that isolates Chest
Rotator Cuff Banded Rotations - light low range isotonic rotation exercises
Chest Press Machine - rudimentary horizontal push machine
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
The following exercises can be used as a progression to Bottoms-Up Kettlebell Walks once exercise proficiency is achieved:
Face Pulls - bilateral isonotic horizontal pull exercise that emphasises GH Joint - External Rotation
Lu Raises - large GH Joint - Abduction range with no Humerus rotation to promote Scapulothoracic Joint - Upward Rotation
Push Press - explosive overhead movement with large range that incorporates entire body
Half DB Bench Press - unilateral isotonic horizontal pressing motion that emphasises the Anterior Sling
Medicine Ball Chest Press (Thruster variation) - low load, explosive isotonic exercise with large overhead range
Kneeling Landmine Press - explosive Vertical Push exercise with a large overhead range
Split Stance Landmine Press - explosive unilateral, whole-body Vertical Push exercise