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Kettlebell Juggler

author
David Lawrence
• Monday, 02 November, 2020
• 5 min read

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.

kettlebell juggling
(Source: www.youtube.com)

Contents

Kettle bell juggling helps to improve balance and proprioception. 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.

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. 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. 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.

kettlebell juggling
(Source: www.youtube.com)

As far as ballistic exercises go, kettle bell juggling is simply the next evolution. 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 kettle bell juggling.

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.

kettlebell juggling
(Source: www.youtube.com)

The last thing that stops many people am that kettle bell juggling pretty much has to be done outside. If you do it indoors, then you better have thick rubber mats to protect the floor (and then be careful of the resulting bounce).

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 kettle bell juggling 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. Kettle bell juggling 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 kettle bell juggling.

juggling workout kettlebell gym
(Source: www.kettlebellmovement.com)

But when I have the opportunity to build my skills in kettle bell juggling, I can have a blast doing it. There's even more benefits than this, but this list gives you a fairly well-rounded picture of what you can gain from doing kettle bell juggling.

Kettle bell juggling is extremely hard to teach through the written word. For those interested, I’ve created a whole progressive path of kettle bell juggling mastery.

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 kettle bell juggling.

T the most basic move is a simple release and catch from a normal swing. 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. What I like about kettle bell juggling (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.

kettlebell juggling started adrenal support ballistic
(Source: breakingmuscle.com)

Anyone knows a great beginner to advanced guide on kettle bell juggling ? 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 Kettle bell Juggling, Jeff Mar tone”. During ROC era, Gus Petersen was way ahead of the game in juggling.

During ROC era, Gus Petersen was way ahead of the game in juggling. Gus was an instructor at my ROC cert and was doing all kinds of crazy KB juggling.

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).

(Source: www.youtube.com)

I highly recommend Logan Christopher's Kettle bell Juggling. 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 www.cavemantraining.com - https://www.cavemantraining.com/kettlebell-juggling/the-benefits-of-kettlebell-juggling/
2 breakingmuscle.com - https://breakingmuscle.com/fitness/how-to-get-started-with-kettlebell-juggling
3 legendarystrength.com - https://legendarystrength.com/feats-of-strength/juggling-weights/kettlebell-juggling/
4 www.strongfirst.com - https://www.strongfirst.com/community/threads/kb-juggling.10861/