Round and round she goes

Scott Birdby Scott Bird | June 15, 2006
Filed in kb , kettlebell | 4 comments

SlingshotThese three basic movements - and their variations - are great as part of a warmup. Just pick up a kettlebell and go.

Hot Potato

For this you’ll need a small, light kettlebell (8kg or so - it depends on your hand size and strength). Turn it over and pick it up in one hand, without using the handle. Quickly pass it back and forth from one hand to the other.

This one is perhaps best done against the clock (rather than counting reps). It’s hardly an exact science.

Slingshot

Using a heavier bell (perhaps a 1-1.5 pood), grab the handle and pass it from one hand to the other around your body. As fast as you can (this is definitely a safer one outside).

Once again, do it for time rather than reps.

Figure 8

This time bend at the hips, and pass the bell (using the handle) in a figure-8 around your legs.

Variations

For the Hot Potato, anything round with a little bit of weight will be fine (medicine ball, bag of sand etc).

For the Slingshot and Figure 8, grease up the handle a bit if you’re looking for a challenge. Remember though, it’s only part of a warmup.

Final thoughts

As with the swings, these movements are both simple and fun. Sure, you could do these with things other than kettlebells, but after dropping the bell, or accidentally hitting yourself in the back, you’ll be glad you chose that little black ball with a handle.


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Comments

1

I have done a lot of those exercises with medicine balls, not having access to kettle balls. They can be a lot of fun!

Posted by: Blaine Moore (Run to Win) | June 15, 2006 2:22 PM

2

How have your shoulders improved using the kettlebells? Around the back looks like a useful basketball drill, but better. Have you also noticed any improvement in some of you other lifts?

You and Chris D. have definitely taken the weightlifting blogs in a great direction with the GPP stuff and kettlebells. Keep it coming.

Posted by: Alberto Caraballo | June 16, 2006 1:18 AM

3

Personally, I rather like the pood as unit of measure. How much longer till your rack arrives?

Posted by: Bud Gibson | June 16, 2006 1:45 AM

4

Alberto + Bud : the rack etc won’t be here for at least another few weeks (and probably a lot longer than that), at which point I’ll be able to directly see the improvement/loss in strength from using the kettlebells.

One observation I’d make is that the kettlebell work hits the stabiliser muscles in different ways to a typical free-weight or machine routine; it feels as though almost every exercise with the kettlebell involves a fair share of balance and control.

Another benefit that I’m starting to see is that many kettlebell exercises demand a bit of speed, which will undoubtedly transfer in a positive way.

Alberto : I’m definitely getting a lot more shoulder work with the kettlebell - unfortunately I’m still recovering from the behind-the-neck chin-ups I was doing on the Total Gym the other day :)

Posted by: Scott | June 16, 2006 10:56 AM

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