As a fitness professional or someone who enjoys fitness, the pursuit of mastering various skills and techniques is a constant. Learning new skills, modalities, and knowledge better allow us to assist our clients in reaching their results. Today we are going to look at how movements like the clean and snatch can be accomplished using the barbell, kettlebell and the landmine. Additionally, we will consider how technique and skill transfer assists improving one’s aptitude.

From Olympic weightlifting to kettlebell training and the innovative landmine exercises, each tool offers a unique approach to building strength, agility, and coordination. However, what’s truly fascinating is the interconnectedness between these modalities. Despite their differences, the skills and techniques honed with one tool can seamlessly carry over to another. Each tool may have nuances to it’s execution but similar movements.

Modalities: Olympic weightlifting

Athletes in this sport dedicate countless hours to perfecting movements like the snatch and the clean and jerk. Beyond just raw strength, weightlifting demands flawless technique, requiring individuals to synchronize their body mechanics to move heavy loads with efficiency. Olympic weightlifting requires not just mobility, stability, strength and power. The intricate balance between strength, speed, and timing cultivated in weightlifting serves as a solid foundation for other modalities. Being strong isn’t enough to excel in Olympic weightlifting due to the necessity of movement efficiency. The more efficient we are at executing the movements, the more force and power we can generate reducing discomfort, crashes or failed lifts. The Olympic lifts are not reserved just for athletes as the lifts are often used to teach new skills, power/force production and coordination.

Kettlebells

These compact but potent tools are known for their versatility and dynamic movements. While the kettlebell swing may seem worlds apart from a barbell snatch, the fundamentals of hip hinge, explosive power, and core engagement remain consistent. Moreover, the ability to use the hinge and the hips to generate force to complete the KB snatch and the KB clean and jerk/press highlights pure strength isn’t enough. Similarly to Olympic weightlifting, KBs require strength, speed and timing. Those who have practiced weightlifting often find themselves excelling in kettlebell training effortlessly. The ballistic nature of kettlebell exercises complements the explosive nature of weightlifting, enhancing muscular endurance and coordination while fostering resilience.

Landmine

A popular, unique and underused tool for its ability to challenge stability and unilateral strength. Landmine exercises, such as landmine clean and press or landmine snatch offer a unique blend of mutli-planar and rotational movements, targeting muscles from various angles. Individuals proficient in both weightlifting and kettlebell training often find themselves adapting quickly to the landmine, leveraging their existing skills to conquer new challenges. The fluidity of movement and emphasis on core stabilization in landmine exercises mirror the principles ingrained in weightlifting and kettlebell training, creating a seamless transition between modalities.

Skill Transfer = Movement Efficiency

What accounts for this transference of skill and technique across different training tools? At its core (pun intended), it’s the universal principles of human movement that underpin each discipline. Whether it’s generating power from the hips, maintaining proper alignment, or coordinating multiple muscle groups, the fundamentals remain constant. By mastering these foundational elements in one context, lifters inadvertently sharpen their ability to adapt and excel in others.

Moreover, becoming proficient in multiple modalities contributes to a well-rounded approach to fitness, reducing the risk of overuse injuries, breaking plateaus and adding novelty. By diversifying training, lifters not only mitigate the risk of monotony but also unlock new directions for growth and progression. There is also the benefit of unique stimulus that is offered through each tool.

Learning is the process goal that leads to the outcome goal of mastery. By constantly challenging skill acquisition, whether it’s Olympic weightlifting, kettlebell training, or landmine exercises, the principles of proper technique and efficient movement are always relevant.

What’s Next?

There are many avenues to learning new skills, taking courses and certifications are often suggested but execution of those skills remains the steadfast way. Taking a course isn’t enough if we are unwilling to also practice the skill especially if we intend on teaching it to others.

Want to learn more about movement? How to coach and train others? Come learn more about the BCPTI Certified Personal Trainer program.