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.
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.
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.
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.
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.
It requires much more concentration to perform each rep, as well as additional explosiveness from the hips to generate enough power to get the Kettle bell airborne and rotating. Innit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible.
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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.
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.
Grind Gym/Physical Fitness Center A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.
They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ).
Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb). The English term kettle bell has been in use since the early 20th century.
Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements. Variants of the kettle bell include bags filled with sand, water, or steel shot.
By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.
When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury. Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression.
They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength. The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another.
A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement. Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again.
As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization. It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead.
The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front. The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind.
Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating. Like the slingshot, but the bell is swung forward until the arms are parallel to the ground.
Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack. A variation of the press where the other arm assists by pushing open palm against the ball.
Stand on one leg and hold the kettle bell with the opposite arm. By then lowering and raising the kettle bell you can work stabilization and power.
A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible. One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm.
Alternatively performed with a single kettle bell, one arm at a time. This requires more control than an ordinary push up and results in a greater range of motion.
Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells. In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down.
Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants. Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack. The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement.
Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat. Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position.
An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom. Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead.
Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor.
The single kettle bell version is called the suitcase walk. These build grip strength while challenging your core, hips, back and traps.
The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms.
The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion.
The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception. Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles.
Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts. With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension.
Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance. Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body.
Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well.
One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle. ^ , «» .
« » “ ”, 22 August 2016 (with period photographs). 21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04).
Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22). “Exclusive ACE research examines the fitness benefits of kettle bells” (PDF).
Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”. ^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”.
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.
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.