Best Kettlebell Exercises For Jumping

James Lee
• Saturday, 19 December, 2020
• 8 min read

Olympic lifting and plyometric exercises are important for building speed, strength and power. The Kettle bell Swing is a good alternative because it enhances vertical jump power and continues your training routine without excessive impact on the patellar or Achilles tendons.

squat jump kettlebell blast
(Source: kettlebellcentral.com)


The Kettle bell Swing is performed explosively, much like jumping, with force generation coming directly from the glutes, low back and hamstrings as well as the stretch shortening cycle (SSC). During the Kettle bell Swing, athletes stay rooted to the ground and minimize the eccentric loading on tendons, sparing them from pain and injury.

For vertical jump training, choose a weight you can swing explosively for about 5 reps. Too often, people use kettle bells that are more appropriate for conditioning/muscular endurance than power development. It also pulls the weight down faster, forcing you to control the speed and training your lower back muscles and hamstrings.

Olympic lifting and plyometric exercises are important for building speed, strength and power. The Kettle bell Swing is a good alternative because it enhances vertical jump power and continues your training routine without excessive impact on the patellar or Achilles tendons.

Improving full-body strength with a focus on the glutes, hamstrings and lower back muscles. Reinforcing the hip hinge, which is a fundamental athletic movement pattern everyone needs to master.

For more details on the benefits, common mistakes and technique of the standard Kettle bell Swing, check out this article. Attaching a resistance band to a kettle bell makes it harder to swing.

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You need to drive your hips forward with more force to overcome the resistance provided by the band. According to Dr. Craig Marker, certified Strong first Kettle bell Instructor, this actually turns the move into a plyometric movement similar to the Depth Jump (shown below).

Inexperienced athletes often perform Depth Jumps from a box that's too high, or they don't know how to land properly. During a Kettle bell Swing, your feet are locked on the ground and there's minimal impact on your joints.

Of course, you need to know how to perform a standard Kettle bell Swing properly before you even think about adding a band, but overall there's a smaller risk for error. Keep your core tight and back flat, and be ready for the band to quickly swing the kettle bell downward.

Decelerate the kettle bell between your legs and snap your hips forward as quickly as possible. To see the Band-Resisted Kettle bell Swing in action, check out the below video of Marker performing the exercise.

An open space filled with heavy iron, benches, cable setups, and if you're in a big box, plenty of cardio stations and machines. Most of the weights are probably barbells, both on squat platforms and benches, or dumbbells, sitting stacked along the wall on a rack.

squat jump kettlebell exercise
(Source: www.youtube.com)

Using either one or two kettle bells, you'll hold the load in such a way (demonstrated above) that you'll be forced to engage your core to prevent your torso from tipping over. This simple, incredibly effective movement is a great way to build shoulder stability while working the core.

Try the exercise for 10 to 20 reps per side to start before adding extra features, like the kneeling position in the video or even a squat, for more of a metabolic impact. Goblet Pulse Squat Crush your legs with a little bounce with this dynamic exercise.

Your upper body will get a challenge, too, since you'll be using your arms and bracing your core to keep the kettle bells in the racked position. Try 3 to 4 sets of 10 reps, lowering down into position slowly and pausing at the bottom to create a ton of tension.

Turkish Getup This multi-part movement takes some time and coordination to master, but it's an effective full body exercise once you nail every step. Keep the weight light to start (run through the first few times without any), then add heavier loads as you progress.

If you're bold, set a timer for 5 to 10 minutes, then alternate 5 reps per arm for the whole period. Since you can easily hold and maneuver the implement, you can use it as a load for some traditionally body weight movements.

kettlebell workouts rope jump training workout juanlugofitness hiit
(Source: www.pinterest.com)

30:60:90 Bodywork Blast your body with this intense interval ladder from trainer Hannah Eden. Take the longer approach with this routine designed to ramp up your metabolic conditioning.

Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

However, the benefit of kettle bell training that really caught my eye was their ability to help increase your vertical jump. I suspect most people reading this article will be also interested in this use, so I will focus on the areas that apply to this goal.

The beauty of the kettle bell swing for improving your vertical jump is the way these two movements closely mimic each other. Unlike traditional weight training, and even Olympic lifting to a certain extent, there is very little deceleration at the end of each swing.

This means that just like maximum effort jumping, you can focus on utilizing full power through the whole range of the rep. Another great benefit of doing swings is how they develop eccentric and reversal strength by loading and unloading the glutes and hamstrings in a dynamic fashion.

plyometric box jump exercise kettlebell exercises workout athlete plyometrics benefits jumping plyo jumps shred vertical increase training series physical gym
(Source: kettlebellcentral.com)

For both a kettle bell swing and a vertical jump, you are required to quickly ‘catch' a weight at the bottom to reverse the direction. In both instances you need to apply eccentric strength to stop the downward motion before reversing back into the actual upwards movement.

This similarity in movement pattern helps make the kettle bell swing an extremely effective exercise for developing explosive power in a manner that transfers nicely to improved jump height. 4) Straighten up by snapping your hips into the extended position causing the kettle bell to swing up as fast and as high as you can.

The key thing to remember when performing swings is that it is the snapping motion of the hips that drives the bell upwards, not the lower back. If you watch the videos you will notice how Mark's hips snap into extension slightly before the kettle bell comes past on its upward journey.

As mentioned part of what makes the swing such an excellent vertical jumping exercise is the lack of deceleration. On this site there are plenty of articles discussing the best ways to help you increase your explosive strength and power, but this is only half the jumping equation.

For jumpers and other explosive athletes I mostly recommend diet as the key tool for fat loss. The reason for this is that most forms of cardio will help you decrease body fat, but they also tend to negatively impact your ability to become fast, strong, or jump high.

kettlebell swings workout body minute total
(Source: www.pbfingers.com)

When wanting to maximize fat loss I am a firm believer in an escalating density training (EDT) type approach. For EDT, you simply go out and perform a movement with a certain weight for a certain time (e.g. 10 to 15 minutes) and record the number of reps you did.

As you continue to beat your previous number of reps you are doing more work in the same amount of time, hence the escalation of density. The high speed nature of the swing fires up the CNS and the muscles of the posterior chain.

I am in no doubt that after a few weeks of heavy swings you will start to notice quite a difference in your explosiveness and of course, your vertical jump. ‘Kettle bells are an awesome invention,’ says Joshua Pearson, fitness expert at Exercise.co.UK.

(Picture: Getty) Squats in any format are an excellent way to hit almost all the muscles in your legs in one fell swoop. They’re often known as the king of lower-body exercises, and they’re an absolute titan in their own right, really hitting your quads, hamstrings and glutes.

Bent rows are an incredible way to hit your upper back muscles. With a kettle bell in each hand and standing bending forward at the waist, pull the weight up to your chest and slowly release it back down again.

kettlebell jump workout body upper rope pump
(Source: www.youtube.com)

Make sure you aren’t building momentum, and keep your elbows close to your sides to prevent using other muscles and cheating. Kettle bells provide fantastic ways to change up old exercises.

Whether you are new to exercise in general or you’re just trying to learn something new, it’s not hard to master your technique with a kettle bell. Even spicing up your standard routine with new equipment, in general, is an incredibly effective way to boost your progress and keep your body on its toes.

You go lower on each rep than in a standard push up, which increases the muscle contraction. You’ll likely find that it’s a lot more comfortable to hold onto the handles too, which is always a win.

They hit your upper leg muscles hard, and with a kettle bell, they’re even harder. Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24th August.

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1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/5-secrets-muscle-building-kettlebells/
2 chuzefitness.com - https://chuzefitness.com/blog/building-muscle-with-kettlebells/
3 www.marathon-crossfit.com - http://www.marathon-crossfit.com/blog/can-kettlebells-build-mass-article
4 freemusclebuildingtips.com - https://freemusclebuildingtips.com/can-kettlebells-build-muscle/