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How Much Kettlebell Juggling

Although kettle bells have gained in popularity over the past decade, most people are unfamiliar with this particular style of training. The kettle bell doesn't offer a unique benefit when you're doing a press or a squat, as compared to using a dumbbell or barbell.

author
Christina Perez
• Saturday, 26 December, 2020
• 8 min read
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Part of the benefit a lot of people experience with kettle bells is simply because they start training with more whole-body exercises, rather than the isolation exercises commonly done in most commercial gyms. In fact, I've taught people who are beginners with kettle bells the basic juggling moves, and they've been able to get started right away.

But the truth is you can get started with the basic moves right away and by the end of this article you‘ll know how. Now, I will admit that it is more dangerous than the average kettle bell movements or other forms of exercise.

But part of this training is that you build faster reflexes and coordination so you're able to avoid the weight when it does come crashing down. Secondly, by working all the odd angles and awkward movements you're actually injury proofing your body.

By starting with a light weight and building up to more complex moves your body is able to handle forces that might make “normal” people scared. For a long time I was able to make the claim that I never hurt myself kettlebelljuggling.

But then I finally did hurt myself when I tried a very complex trick (picture doing a cartwheel with a kettle bell in hand) with too heavy of a weight. A common idea is that juggling should be done with steel-toed shoes, but I’d rather have my feet be able to move quickly, so I like to be barefoot.

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If you do it indoors, then you better have thick rubber mats to protect the floor (and then be careful of the resulting bounce). Now let's talk about some benefits kettlebelljuggling brings you that the normal kettle bell ballistic exercises don't.

The regular kettle bell ballistics are great in building hip extension and the posterior chain. A simple flip of the kettle bell can also be trained to the point of efficiency, but it will always take more effort than the swing itself.

And when you move into some of the more complex stunts, and definitely when using a heavier weight, you'll see just how quickly the endurance is jacked up. By working in all these different angles, including in places many trainers would have you believe you should never go, such as a rounded spine with rotation in it, you're strengthening your weak points.

By building up in this manner over time, which is done by progressing through the kettlebelljuggling skills, all your weak links become much stronger. Sure, if you have a completely uncoordinated person who is just getting started with kettle bells they will build some coordination, but it's only up to a minor level.

With the swing you are absorbing force at the bottom and then redirecting it, reapplying it as you do the next rep. Kettlebelljuggling takes us to a whole other level. There are few other things where you’ll find you want to continue your practice past the point of fatigue or even exhaustion, but it has been known to happen with kettlebelljuggling.

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I frequently tell people that if I had to spend 45 minutes on a treadmill, I wouldn't want to exercise either. There's even more benefits than this, but this list gives you a fairly well-rounded picture of what you can gain from doing kettlebelljuggling.

Kettlebelljuggling is extremely hard to teach through the written word. Then you can progress to reverse flips, helicopters, the uppercut drill, and much more.

For those interested, I’ve created a whole progressive path of kettlebelljuggling mastery. Plus everything else that transfers from the exercises (swinging, squatting, moving, throwing, catching).

It’s dangerous if you start juggling straight away and ignore progression. A lot of people think it’s stupid or just to look cool, some are jealous, some don’t understand and therefore put it down.

People that don’t these skills will not develop them and therefore run much more of risk dropping something on their feet, again, this inability transfers to events outside of training. Agility or nimbleness is the ability to change the body’s position efficiently and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

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The processes that occur during this brief time enable the brain to perceive the surrounding environment, identify an object of interest, decide an action in response to the object, and issue a motor command to execute the movement. Motor coordination is the combination of body movements created with the kinematic (such as spatial direction) and kinetic (force) parameters that result in intended actions.

To take in energy through physical action, i.e. reducing the velocity of the kettle bell with the body. Being able to move weight fast and getting the amount of power required just right.

Saying that juggling is a waste of time or just to look cool is like saying no one needs the skills aforementioned. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

Not only will it work your strength from all angles, but it’ll build huge levels of conditioning depending of course on the weight you use and how long you go. This video will show you a variety of possible moves with different size weights, including some double kettlebelljuggling.

Once you can do it, catching with the same hand or the opposite, all you have to do is put a little force on the handle to do a flip. What I really like about this skillet is it is something you can gain experience in quickly, often being able to do several new moves every single practice session.

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What I like about kettlebelljuggling (besides it being fun though that is one of the best aspects) is that it build strength, endurance, hand-eye coordination, explosiveness and shock absorption all across the body. For more information I have an entire site devoted to this, with free videos that will help you get started.

To put this into perspective, the heaviest kettle bell in existence in Australia is 64 kg and there is probably only a handful of people who could manage to swing it with one hand — swinging it, letting go of it while it rotates in the air and then catching it mid-flight is an unimaginable feat of strength, power, coordination and balls. Towards the end there is some supers slow motion footage that shows how much power and skill is involved in this feat.

Pro Grades are designed specifically for ballistic movements, so are balanced perfectly and move through the air better than Classic Kettle bells. The standardized size and shape of Pro Grades means that juggling technique remains the same as you progress through the weights, whereas the differing sizes of the Classics mean the different weights behave quite differently (for example the smaller the body of the kettle bell the faster it will spin through the air) The handle of the Pro Grades can be chalked for better gripping, which definitely comes in handy with juggling.

You can still use Classic Kettle bells for juggling, but the Pro Grades are certainly superior for this activity. Juggling requires a lot of skill and practice, so it’s worth erring on the side of using a light kettle bell to get off to a good start.

In the juggling competitions in Eastern Europe, women compete with 8 kg and men with 16 kg doing longer routines (usually around 3 minutes). However, you may progress with some simpler movements (like single flips) to much heavier kettle bells.

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Sure, some tricks I’ve pulled off are great put there are some others that have some skills that make my jaw drop. Check out this video entitled James Bond KettlebellJuggling with Viacheslav Boris.

1) It’s an over three-minute flow without a single drop 2) And the whole time he is doing some very tricky skills like double and triple flips and not just basic ones to the front. (this probably doesn’t make it any harder but it looks cool and you have to enjoy the James Bond theme)

And you can see Berg Darkeners pull off some amazing moves like double and triple overhead flips and spins with this heavy weight. Likely these two having lots of experience in kettle bells (probably competing in Gregory Sport at one time or currently) and possibly doing these things on a professional basis.

“ KettlebellJuggling for Explosive Strength, Never-Quit Conditioning, Amazing Skills and More Fun Than You've Ever Had Working Out Before” This comes from a private workshop people paid up to $1000 to attend, and flew in from as far as the Netherlands for, and it’s yours free!

Imagine when you impress your friends when you easily toss around heavy iron over your shoulder that they can barely lift off the ground! How to Get Started Today with KettlebellJuggling, the NEW Ranking System, All Revealed in this 100% FREE Video Series

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Anyone knows a great beginner to advanced guide on kettlebelljuggling ? Searching titles for ''Jung'' = 0 results, none present on the forum ? Jeff is a well respected guy in the fitness community and both Pavel and Brett Jones endorse his work so that should tell you something.

Also go to YouTube and do search for a video titled KettlebellJuggling, Jeff Mar tone”. He puts on a great demonstration of the kind of juggling you can expect to learn.

Gus was an instructor at my ROC cert and was doing all kinds of crazy KB juggling. Query — apart from instar likes, why? Not being facetious but genuinely asking what people propose the benefits are?

Along with Terr ‘s excellent reasons, I also find that it dials my concentration in and makes me more mindful. You simply can't juggle for long without a crisp, well-timed hip snap.

There are a couple of videos on YouTube featuring Chinese, Russian or German senior Greeks juggling KB's. I wonder whether KB juggling somehow keeps the CNS and body fresh in a way that grinds are not capable of. It is probably pretty self-limiting and flow-state promoting.

Teaches rhythm, reflexive strength/stability and the art of alternating between tension and relaxation, which is critical for many sports. Juggling is so much fun, but you will drop the bell if you do it long enough (so quick feet and a floor you don't care about are essential).

I highly recommend Logan Christopher's KettlebellJuggling. Quality tutorials starting with the basics and going onto advanced moves like double KB's and partner work. I really liked the Ranking System as it helped me structure my training and set goals.

Sources
1 breakingmuscle.com - https://breakingmuscle.com/fitness/how-to-get-started-with-kettlebell-juggling
2 www.cavemantraining.com - https://www.cavemantraining.com/kettlebell-juggling/the-benefits-of-kettlebell-juggling/
3 legendarystrength.com - https://legendarystrength.com/feats-of-strength/juggling-weights/kettlebell-juggling/
4 www.ironedge.com.au - https://www.ironedge.com.au/blog/kettlebell-juggling/
5 legendarystrength.com - https://legendarystrength.com/how-far-can-kettlebell-juggling-go/
6 legendstrength.kartra.com - https://legendstrength.kartra.com/page/kettlebelljuggling
7 www.strongfirst.com - https://www.strongfirst.com/community/threads/kb-juggling.10861/