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October 10, 2005
Suspended Kettlebell Drills for Throwers and Fighters
Hang your kettlebell on a rope and you are ready to do some very cool drills! Originally from the toolbox of Russian throwers, they are just as beneficial to fighters.
1. Hang a kettlebell at your chest level. Standing in a staggered stance push the kettlebell away with both hands. When it swings back, absorb the impact and repeat. A 16-32kg kettlebell is traditionally used.
2. The same drill but one-handed. Emphasize the hip and trunk rotation. Keep your wrist rigid.
3. Hang the kettlebell overhead, high enough for you to barely reach it with your palm. Push the kettlebell with your palm keeping your arm straight. Your body, like a javelin thrower’s, should form a ‘bow’ when loading for a push. Catch the returning kettlebell with your palm and keep going. You need a 6-16kg kettlebell for this one and high-end overhead flexibility.
3. Hang a 12-16kg kettlebell at your waist level. Catch and push it on one side with a straight arm. Like hitting a forehand in tennis.
Absorb all of the kinetic energy of the returning kettlebell into your muscles and tendons, quickly and painlessly, and explosively return it. Don’t always catch the kettlebell at the same spot; vary the distance and the angles. Low reps, low sets, low frequency.
Russian kettlebell power to you!
Posted by james at October 10, 2005 8:53 AM
Comments
Very cool - I have done this using a sandbag, and it worked excellent. I did this with a group of football players.
--zach--
Posted by: zach even - esh at October 10, 2005 11:27 PM