By popular request (chronic knee pain is the most common injury I encounter in the military). This is a video follow-up to the full article How I Overcame My Knee Pain With One Kettlebell Exercise.
How to Perform the Drill
- Kneel on soft ground. Pick up a kettlebell and hold it upside-down by its horns with both hands in front of you fairly close to the body. The recommended kettlebell weight is 26 pounds or 35 pounds at most.
- Shift your hips to one side then the other. Hold the kettlebell as a counter-balance. 5 reps left, 5 reps right; do multiple sets of 5’s with lots of rest. Go only as far as your knees can handle it! Lower yourself eventually to the point where you can touch your hips to the ground.
My Personal Story
I just kept at it on a daily basis shifting my weight left to right and never going into pain. I could understand why this drill was so effective for the Spetsnaz.
1. The drill worked a range of motion, which we never use with our knees. For most people, our knees only flex and extend–think straightening out your knees. Anatomically, the knees were designed for that and not for side-to-side motion (we were designed to be sprinters). This drill was merely shoring up weak spots in the ranges of motion we normally don’t use.
2. With the added weight of the 35-pound kettlebell, I was not only pushing a greater range of motion, but strengthening the knee joints. I felt like I was ‘smoothing’ out the joint too.
3. I remembered to follow the Resilient program’s prescription for low reps and multiple sets as I knew doing too many reps can be a bad thing.
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