Overview of Kettlebell Tibialis Raises
If you're looking for new variation on Tibialis Raises, look no further! Tibialis Anterior and Tibialis training with Kettlebells unlock the ability to challenge each leg individually. This is also referred to as unilateral Tibialis training and helps to unlock strength and mobility of each leg's Tibialis muscles and ankle to help create balance.
How to perform Kettlebell Tibialis raises?
1. Grab a LIGHT 2-10lb (1-5kg) kettlebell and sit on a bench. It'll be humbling how much weight you can actually use for each leg!
2. Put your foot through the Kettlebell so that the ring of the KB faces towards you.
3. Set yourself up on the bench so that your foot and kettlebell hang just off the edge.
4. Now curl the kettlebell towards you.
5. At the top of the motion, hold the contraction for 1 second.
6. Slowly, and in a controlled manner, point your feet away from you.
7. Hold the stretch at the bottom position for 1 second.
Tib bar Bros recommendations on KB Tibialis Raise (frequency, reps, etc.)
As usual, here are our recommendations on Kettlebell Tibialis raises (Frequency, Reps/sets, form, progression)
1. Frequency: perform Kettlebell Tib raises 1-2x per week.
2. Reps & sets: each session, perform 15-20 repetitions with 1-3 sets.
3. Weight: Kettlebells are the toughest tool for Tibialis raises since they're oddly shaped and challenge other structures, not just the TIbialis muscle. We highly recommend using REALLY light weight that you can perform 15-20+ safe reps. Never work through pain!
4. Form: ensure you get a strong contraction when you point your foot towards you. Also ensure a deep stretch when pointing your feet away from you. Similar to Banded Tib raises, Kettlebell Tibialis raises are great for a loaded stretch. As usual, take it slow and be mindful as this is also a balance game!
5. Exercise Progression: Look for progression by increasing reps first. Since Kettlebells usually come in 2kg increments, weight progression is more tricky. We recommend progressing the weight once you are able to perform 25 reps with the old weight comfortably. If you want to focus more on weight progression, your best bet is a Solo Tib Bar, solely designed for this reason!
The wrap-up on KB Tibialis Raise
To sum up, unlocking unilateral Tibialis raises levels up your Tibialis Training. Kettlebells are a good tool for your Solo Tib training! While it's inconvenient to load precisely and progress, it'll still help address deficiencies in one or both legs!