There was a time when I wouldn't warm up before training at all, and even when the temperature in the gym was in single digits I'd consider the first 10 reps of 20kg jerks or snatches in an 8 min set as the warm up.  I was working full-time (as Iron Edge's receptionist). and doing a master's degree; spare time was scarce and at the time it seemed easier to get treated by a myotherapist once a fortnight - I put this down to being relatively young and stupid, and like a lot of young athletes thinking I was invincible.

Approaching 30 (ie. getting old), I realised the above was no longer going to cut it for serious training.  Little niggles in joints and muscles were emerging, and left to their own devices would have undoubtedly evolved into injuries - injuries would mean time off training and that was certainly my biggest fear.  I also started learning from some of the best kettlebell sport athletes (like Fedorenko, pictured below) and one thing they are all adamant about is having excellent joint mobility, flexible muscles and keeping muscles relaxed whenever possible.

So, I got my act together and started using self-massage and mobility to help warm up before main sets, and for recovery after.  Not only cheaper than the constant myotherapy treatments but I've also found it more effective.

Recently getting back into training proper (after a year of dicking around) and having set my sights on competing at a professional level in Russia towards the end of the year the necessity of avoiding injury, moving flawlessly and recovering optimally have made me closely analyse and fine tune my mobility and myofascial release routine.

Kettlebell sport is inherently repetitive, it also uses pretty much every muscle in the body, so any tight areas or imbalances amount to weaknesses - the whole body needs to be balanced and able to move fluidly for good technique.  Because of this I have found I personally need a few different tools for myofascial release.

After trying various products, the following are the ones I've found most useful:

Iron Edge Massage Ball

The Iron Edge Massage Ball  (a lacrosse ball) is the perfect size and firmness to really get into the trigger points in the glutes.  Not only does this improve glute function and hip mobility, but it instantly takes the pressure off my lower back and relaxes a problematic right QL.  I also find it great for releasing the plantar fascia (helps stop that aching feeling the feet during long jerk sets) and, against a wall, use it to get into hard to reach trigger points in the upper back, especially infraspinatus.  It's also handy for trigger points in the pecs when I don't want to tire out my hands digging into them.

The Rumble Roller

I was genuinely impressed by how much more effective I found the Rumble Roller compared with an ordinary foam roller.  I use the Rumber Roller (preferred choice is a full length, extra-firm) for massaging the upper back and mobilising the thoracic spine.  I also use it for glutes before using the massage ball if they're particularly tight and I feel the need to ease into it.  If I'm feeling really brave I'll have a go at my ITBs and quads with it.


The Sprinter Stick

The Sprinter Stick is my choice for myofascial release of calves, quads and hamstrings.  The Sprinter is shorter and less flexible than the Original so it's good for getting stuck into the tight spots on the larger muscles of the legs.  I also find that the ability to regulate the pressure I'm applying with the Stick is essential when I'm being a sook and can't bring myself to withstand the pain of doing ITB or quads on the Rumble Roller.  I use it on my forearms, too, to relax them and get the blood flowing before a snatch set.  The Sprinter Stick is, conveniently, of a very portable size and it always comes along on my frequent interstate trips.

I like to keep my training fairly simple and only use tools that are uncomplicated and effective.  For that reason I can personally recommend all of the above equipment and I'll be using it religiously to keep me on track in the hopes of making the cut for Russia.

For more info on Iron Edge's Prehab/Rehab range click here.

Tags: trigger point release the stick The Sprinter Stick self-massage tools self massage Rumble Roller Prehab/rehab myofascial release massage ball Kettlebells kettlebell training tips Kettlebell Training kettlebell Foam & Rumble Rollers Emily Friedel Conditioning australian kettlebells