The dislocation of the shoulder (when the ball pops out of the socket) is the common and frequent injury in boxing sport. The dislocation of the shoulder happens more often during sparring or more specifically in overextending the jab or sloppy, loopy hooks.
In this article, I want to talk about how the kettlebell can help you during the rehabilitation process. Of course, when we injury the shoulder, depend on the severity, the first step is to rest from the gym and give, also, the right period of time for the reabsorption of the fluid, be sure to consult a physiotherapist.
The second step will be using bands, joint mobility of the arm, using small dumbells to reactivate the main movement like adduction/ abduction, intra/external rotation and do some isometric exercises.
Okay, now I am here to tell you how and what to do during the third step to make the shoulder stronger and functional again.
Let’s start by saying that the Kettlebells tool is perfect for this type of training because of the different distribution of the weight and handle compared to dumbell allows greater difficulty for shoulder stabilization. Kettlebells can be adapted to many types of different levels and situations.
First of all the FARMER WALK is the main exercise we can use to keep the shoulders in place and this can not create any type of hurting, it is perfect for starting the process of strengthening. Muscle activation helped by the grip of the handle, especially working on the grip of the little finger and the ring finger that gives a significant activation of the upper limb muscle chains. Another kettlebell walk you can use is in the bottom-up position keeping the elbow slightly behind the 90 degrees and stabilize the shoulder. Initially, it is good to maintain short holding times, but with many repetitions, for example at the very beginning just 10” holding from 3 to 5 sets using 4 or 6kg kettlebells.
After the first period of re-approach with lighter weights, we move forward to a phase in which we will use slightly more complex shoulder stabilization exercises. let's start talking about exercises like a windmill, get up. The last exercise, because is more difficult, will be the snatch.
WIDMILL: the kettlebell held high, it is necessary to use the stabilizers of the shoulder joint. As a result, this movement teaches you how to put your shoulder in the correct position and keep it while you're on the move. With greater strength in the shoulder and scapular stability, you reduce the risk of shoulder injuries.
THE GET-UP: requires that the arm holding the weight stays locked in a stable position throughout the whole movement. This isometric hold is great for promoting shoulder strength. To prevent the weight from rotating about your wrist the rotator cuff is fired up big time. Training the rotator cuff is great for promoting shoulder stability. The get-up also teaches you how to correctly “pack” the shoulder by pulling it down and into the socket.
In order to SNATCH the kettlebell, the chest needs to open up and the shoulder needs to be supple enough to allow the kettlebell overhead. Poor shoulder and thoracic mobility will be highlighted during the snatch and demand attention. As well as being mobile the shoulders also need to be stable so they can support the heavy load overhead.
In conclusion, after doing everything in the field of physiotherapy and recovery, the kettlebell is an excellent choice for the rehab of the shoulder, thanks to the possibility of varying angles and movements and the focus on the stabilizing muscle.