Kettlebells and Fascia:
A Short Practical Introduction
to The Superficial Back Line
Mark Tellez
Our
bodies are covered with layers of connective tissue called fascia.
Fascia is like a net, composed of glue, fibre and water in which
our muscles, bones, ligaments, and tendons float. Fascia is
plastique in that it is malleable, and all movements that we
perform in some way affect the quality and health of this system.
Slouching in front of a computer will usually overlenghten part
of the superficial back line of fascia and collapse the superficial
front line. Hydration also affects the fascia; when we perform
joint mobility exercises we add more water to the fibre and
the glue, so the fascia becomes more malleable, which we experience
as a greater range of motion. The ratios of fibre to glue are
varying, for example, the achilles tendon which is bound with
fascia is more fibrous and denser than the pectoral muscles
which contain higher concentrations of glue. Myofascia is where
fascia and muscles are woven together. The following will give
a functional example of one of the fascial lines and how use
this knowledge to improve your kettlebell training.
The Superficial Back Line
This
connects the entire posterior surface of the body from the bottom
of the foot to the top of the head in two pieces- toes to knees
and knees to brow. When the knees are extended, as in standing,
the SBL functions as one continuous line of integrated myofascia.
The postural function of the SBL is to support the body in
full extension, to prevent the tendency to curl over into flexion.
This all day postural function requires a higher proportion
of slow-twitch, endurance muscle fibers.
One way to get a sense of how this back line is balanced in
your particular body composition is to perform the following
assessment.
The Malleolis Plumb Line
Measure
a plumb line down from behind your ankle joint (malleolis) to
the ground. The distance behind the joint to the edge of your
heel signifies 1. Now measure the distance forward to the first
knuckle of your baby toe this will be anywhere from 3 to 5 times
the length of the 1st measurement. A ratio of 1:3, or 1:4 shows
that there is a significant amount of heel area behind the malleolis
compared to that in front of it. A ratio of 1:5 or higher, shows
a tight or shortened SBL. When this fascial line is too tight
the heel joint is pulled up reducing leverage in relation to
the ground, as are the calves, hamstrings and gluteus. To compensate
this, people with an over contracted SBL often appear to be
leaning slightly forward to take the stretch off their posterior
chain of leg muscles. Running shoes with too much cushioning
and high heeled shoes increase the severity of this condition.
Being able to send weight into one’s heels is an essential
part of almost all kettlebell movements, hence, trainees with
a tight SBL will find to difficult to reach back with their
sitz bones at the bottom of a swing, and generate a powerful
full range of movement hip snap.
A Method of Releasing the Superficial Back Line
Before performing the following manipulation, do a few swings.
Sense how far you were able to sit back, and how tight the backs
of your legs felt in the bottom position, as well as how much
hip snap you were able to generate.
One
way to release this part of the SBL is to us a small rubber
ball (1-2” in diameter), and while standing massage it
into the arch of your foot by rolling it underneath your weight.
Spend at least 3 minutes on each foot, the harder the ball the
more painful this will be, then perform a few swings and see
if you notice a difference in your range of motion. I like to
use this exercise with clients because it brings their attention
in a kinesthetic way to how they are contacting the ground,
and awareness to how they are loading their weight in order
to maximize the power of their swing.
Once you become comfortable with the previous exercise, this
practice can also be modified into a static stability/lengthening
drill. Take another ball, and cut it in half carefully, I have
done so without a vice by using a serrated bread knife, a napkin,
and patience. Take your shoulder width stance as you would before
a swing, and then place the half domes (round side up) under
your feet just behind the ball of your foot towards your heel.
Sit back as if you were about to do a swing. Now extend you
toes up, you’ll feel activation through the plantar fascia,
stay there, breathe, spend 30 seconds to 1 minute in this position.
By applying pressure, as well as lowering the heel, lengthening
and release occur. Perform a few swings and notice if you have
greater range of motion, and more power.
Marc
Tellez is a certified Agatsu Kettlebell Instructor based out
of Toronto. A graduate of the National Theatre School of Canada,
and the University of Toronto, Marc has developed a sophisticated
repertoire of strength and conditioning techniques through his
study of physical culture and movement, including breakdancing,
alexander technique, martial arts, modern dance, massage therapy,
anatomy trains as well as Indian clubs. He is available for
private and semiprivate instruction, as well as kettlelbell
workshops in the Toronto area.Contact: marctellez@hotmail.com
(416) 666-3358