What Are The Benefits Of Kettlebell Juggling

Paul Gonzalez
• Monday, 14 December, 2020
• 6 min read

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.

juggling kettlebell benefits
(Source: www.cavemantraining.com)


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. Although kettle bells have gained in popularity over the past decade, most people are unfamiliar with this particular style of training.

kettlebell juggling breakingmuscle
(Source: www.pinterest.com)

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.

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.

benefits kettlebell cavemantraining go juggling movement body workout
(Source: www.pinterest.com)

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 benefitskettlebelljuggling 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.

(Source: www.youtube.com)

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. For those interested, I’ve created a whole progressive path of kettlebelljuggling mastery.

In front, to the sides, from low, with arms overhead, and behind the back just to name a few. If you think normal swings are winding you don’t know how much harder it is move a kettle bell through all these positions.

Because you’re working from less advantageous positions and often at a quicker pace you’ll feel it faster. It will improve your coordination and mobility just being able to release and catch the bell’s handle as it flips and rotates.

kettlebell juggling benefits previous
(Source: www.cavemantraining.com)

But now having practiced this I feel I’m better able to pick up on any physical task be it simple or complex. Just the other day for example my friend asked me if I could do an Over-the-Shoulder Flip and catch it in the same hand.

This article was originally posted at TheGripAuthority.com, my grip strength coaching site in October 2010 and has been slightly edited to bring it up to date. I once sat down with Andrew During, the 2009, 2011, and 2012 North American Grip Sport Champion, about his training, and he told me that he felt a great deal of his Gripper Strength and his Support Strength could be credited to his years of training with kettle bells.

Now, at one time, Andrew was (and given his extraordinary athletic ability probably still could be) one of the best in the world at Kettle bell Sport. Andrew credits much of his Grip success to his Kettle bell work, and I can’t even venture a guess at the number of reps he has done.

With all the tremendous volume that is present with Kettle bell Sport, there is an unbelievable amount of dynamic strength being engaged with the hands, fingers, and thumbs in order to control the kettle bell and reverse its momentum, especially during Long Cycle competition. The objective, then, is to figure out a way we can target that dynamic volume subjected to the hands, fingers and thumbs with kettle bells while being able to package it neatly into our training program.

In many Flipping Techniques the Thumb is the primary generator of propulsion to get the rotation of the kettle bell started, when done properly. However, with Kettle bell Flipping, especially with heavier bells, the hips MUST engage powerfully every single time in order to bring the kettle bell to the height it needs to be in order to perform Flips correctly.

kettlebell juggling agatsu beginner program
(Source: www.agatsu.com)

I have seen this dude pull off some pretty amazing stunts over the years with both heavy and lighter kettle bells. I love jugglingkettlebell ! A couple of years ago I worked on the levels from Logan Christopher's ranking system and got up Level 2, which is the second highest rank.

I originally got into it just because it looked like a fun way to do some conditioning work, but I found it provided a few additional benefits as well like increase grip strength, power and improved hand-eye coordination. I think it has lots of value as it is a playful and creative way to exercise.

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1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/can-kettlebell-swings-be-done-everyday/
2 www.simplefitnesshub.com - https://www.simplefitnesshub.com/can-you-do-kettlebell-training-every-day/
3 livehealthy.chron.com - https://livehealthy.chron.com/week-can-kettlebell-swing-4913.html
4 www.stylist.co.uk - https://www.stylist.co.uk/fitness-health/workouts/benefits-kettlebell-workouts/463169