The Straddle Churn is an exercise that strengthens the lower body, back side of the core, and halting strength through adding an upper body churn to the straddle position. It trains the ability to prevent being pulled over by building root strength and a strong back to prevent the spine from folding. Practicing the Straddle Churn can help build bigger back musculature. Focus on exhaling through the movement and using less weight if your lower back hurts or your core is not strong enough.
The Straddle Churn is an exercise that strengthens the lower body, back side of the core, and halting strength through adding an upper body churn to the straddle position. It trains the ability to prevent being pulled over by building root strength and a strong back to prevent the spine from folding. Practicing the Straddle Churn can help build bigger back musculature. Focus on exhaling through the movement and using less weight if your lower back hurts or your core is not strong enough.
The Straddle Churn is an exercise that strengthens the lower body, back side of the core, and halting strength through adding an upper body churn to the straddle position. It trains the ability to prevent being pulled over by building root strength and a strong back to prevent the spine from folding. Practicing the Straddle Churn can help build bigger back musculature. Focus on exhaling through the movement and using less weight if your lower back hurts or your core is not strong enough.
One big reason why is because you’re working from a straddle position. And the straddle position makes for a good “base”. Put another way… It’s great for deepening your root into the ground. Which is why you’ll see variations of it in so many different martial arts styles. And why we return to it a number of times in Kettlebell Kumite. But, the Straddle Churn kicks things up a notch. It goes beyond the simple straddle position. It builds your root, as well as halting (isometric) strength in the lower body… AND strengthens the back side of the core. It does this by adding an upper body churn to the lower body straddle. Imagine yourself working over top of a grounded opponent… Who is trying like mad to pull you off your root and down onto the ground with them. There are a lot of ways you can prevent being yoked off your feet. Building more root strength and building a back-side core that can prevent your spine from “breaking” and folding over… all while you’re working with your to control and manipulate the frantic pull from underneath… Is one such way to train for this kind of “bottom yoke prevention”. That’s what we’re doing here in the Straddle Churn. It’s also a great way to build bigger back musculature if your training is more physique inclined. Bear Bruski is the most “burly” Combatant Character Set in Kettlebell Kumite, after all. Anyway… give this some practice. Simply play around with the movement. Just don’t hold your breath. No doubt you’ll catch yourself doing it at some point. Especially if you start with too heavy a weight. Focus on exhaling through the movement everywhere there’s effort. If you find your lower back is barking at you… Put down the kettlebells and focus on the empty hand version of the drill. Odds are… You’re rounding at the spine, instead of sitting/pitching through the hips. Or… Your core isn’t strong enough for the weight you’re churning. These ain’t planks we’re doing here. Anyway, if you’d like to see how we integrate the Straddle Churn into the complete Bear Bruski Combatant Character Set… Go ahead and step into the Kettlebell Kumite arena…