Kettlebell Whole Body Workout for Athletes

June 7th, 2010

Kettlebell - Total Body Kettlebell WorkoutPracticing the same routine can become dull and unfulfilling. Of course, free weights and treadmills aren’t the only exercise solution, but there are many who don’t know the real trick to getting a whole body workout.

Proven time and again, kettlebells are known for their whole body workout, as opposed to prime mover regimens. Prime movers are classified as things like biceps, triceps, chest, shoulders, etc… Conventional workouts with regular or state-of-the-art gym machines target these particular muscles through singular movements.

On the other hand, kettlebells are designed to develop the body’s stabilizers. Through patternized movements and shifts in body weight, the person performing the exercise is able to integrate all of these muscles; thus creating a full body workout. Referred to commonly as “holistic conditioning,” these kettlebell practices are ideal for athletes who wish to work on things like balance, acceleration and strength. They aid in all the various twists, turns and extensions that are endured by soccer, basketball, football and volleyball players (and so on and so forth).

It’s very tough to mimic the actions of an extreme athlete like a soccer or football player; kettlebells have proven to be one of the closest methods to quickly adjusting to the motions carried out during a real game. Similarly, most athletes don’t develop certain muscles rapidly enough to be in proper shape for the regular season. Most of what we see in the mirror is a fraction of what truly needs to be worked on:

  • Hips
  • Glutes
  • Back
  • Grip
  • Calves
  • Forearm

As any athlete can tell you, it usually takes a couple games before these muscles are in tune. Congruently, players won’t get optimal performance until these muscles have adjusted.

As beneficial as these kettlebells are, practitioners have to remember to be careful upon practicing with them. Sometimes the risks can outweigh the rewards, especially following a torn ligament or pulled shoulder. Nevertheless, you’ll find that (and most experts will agree) kettlebells are definitely one of the athlete’s favorite tools in regards to exercise. This doesn’t necessarily devalue things like arc trainers, treadmills, ellipticals, bikes and free weights; these things are all great for losing weight and building muscle/strength. But kettlebells prove noteworthy in returning a totally different type of result – one that’s aimed specifically at athletes.

About the Author:
Jim Rollince is a representative of Gym Source, a leading distributor of home gym and training equipment.

Double Kettlebell Snatch to Overhead Squat

March 15th, 2010

The double kettlebell snatch is a great exercises by itself, but to take it to a whole new level try adding in a full squat between snatch reps with the kettlebells in the overhead position. This challenging kettlebell snatch variation requires a fair amount of flexibility in the shoulders, back, and legs in order to perform it correctly and avoid injury.

My form in the video above is not perfect. At the bottom of the squat I allow my legs to bow inward a bit putting extra pressure on my knees. As my lower back and hips get more flexible my form will continue to improve. Let me know what you think by leaving a comment below.

6 Foot Jump Onto Exercise Ball – Amazing

March 11th, 2010

This is an amazing feat. I have successfully jumped onto a ball, but not over any distance.

Alternating Double Kettlebell Snatch

January 5th, 2010

The double arm alternating kettlebell snatch is, in my opinion, one of the most challenging kettlebell exercises. In the above video, my kettlebell instructor Pavel Stejskal performs a set of this difficult kettlebell snatch variation.

This exercises takes on an interesting combination of strength, coordination and timing. When performed correctly the exercises takes on a rhythmic hopping motion. The biggest challenge of this exercises is getting enough momentum to drive the down kettlebell up while accepting the weight of the other kettlebell as it drops into the down position.


Walking Kettlebell Snatch

December 17th, 2009

This video is my first ever attempt at the walking kettlebell snatch. My kettlebell instructor, Pavel Stejskal and I were shooting kettlebell snatch variations and he suggested that I try this one. It provided a unique challenge to coordination and balance, especially when attempting it on uneven ground up a slight incline. It is also interesting to see the differences in my form depending on which leg I step with first.

When attempting the walking kettlebell snatch try to alternate legs on each rep and switch arms at the half way point.