For those who think kettlebell juggling is all skill and builds no strength I’d like them to try this one. While lighter kettlebells can be used effectively and advanced tricks can be done, have you ever just tried the basic flip and gone as heavy as possible.
In this video Rob Russell flips a bell a single time. But this bell happens to weigh 80kg or 176 lbs. You can read more on his blog here.
I’ve been doing more heavy kettlebell juggling recently. How about you?
In strength,
Logan Christopher
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Valentin Dikul is an amazing man. He broke his back as a circus performer at a young age. Despite doctors telling him he wouldn’t walk again he went on to do much more than that.
After rehabbing himself, Valentin Dikul went back to the circus to do many amazing feats like the kettlebell juggling shown below. This is a 180 lb. or possibly even 90 kg kettlebell the he snatches and does one hand flips with!
He has done many other amazing feats in his act as and outside including some unofficial powerlifting records with massive weights.
Currently Valentin Dikul runs a number of clinics over Russia devoted to helping others overcome their spinal injuries. Their success rate is quite high.
In strength,
Logan Christopher
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I have a whole section in The Definitive Guide to Kettlebell Juggling on being creative and making up your own moves. Think about what else you can incorporate into your kettlebell juggling?
After watching a video of a professional kettlebell juggler I saw her drop down into a one handed bridge between throwing the weight around. Being that I have quite a bit of experience with bridging exercises I decided to try it out myself.
Kettlebell Juggling with Bridging
After some practice I had some success with the move being able to fall into it. Standing up out of the bridge proved to be more difficult. Now you may not be able to do this move, but what can you do?
In strength,
Logan Christopher
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How about some bottoms up kettlebell juggling? Tricks involving flipping in and out of the bottoms up position. This is some of the most advanced kettlebell juggling possible. Now we’re getting somewhere!
Kettlebell juggling by itself will work the grip more than the normal ballistic moves like swings and snatches.
Simply by having to release and catch the handle, often in awkward positions, you‘ll build an explosive grip. I can’t count the number of times I’ve caught the kettlebell by just one or two fingers.
But when you add in the bottoms up kettlebell work you can take it to another level. The video’s a demonstration of a few of these moves. (There’s many more.)
Bottoms Up Kettlebell Juggling Video
For this and other filming I did a lot of reps. Completing the move or not you’ll be working the hands like never before as you clamp down on the handle.
In 20-30 minutes of mostly bottoms up work my hands were fried and I was feeling it when I woke up the next day. And this was just with a 16 kg. bell.
You don’t need a heavy kettlebell to get intense grip work although that’s another way to do it.
Be sure to check out the final move in the video. The Bottoms Up Flip to Bottoms Ups. One of the most difficult moves to pull off, bar none. In fact that one is the last move covered on the first DVD of The Definitive Guide to Kettlebell Juggling.
http://www.kettlebelljuggling.com/video/bottomsup.html
In strength,
Logan Christopher
P.S. Until you’ve got your basics down, don’t even bother attempting these moves. There’s a reason they come last on my DVD’s.
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John Brookfield calls it the Tower of Terror. Basically its a bottoms up snatch with a flip out.
The thing is he’s doing it with a 112 lb. kettlebell and making it look like nothing. In fact, the difficulty of this move is deceptive especially when you see him go through 15 reps.
It has to be one of the most impressive feats I’ve ever seen.
John got his start using kettlebells doing the juggling. And with no outside direction it was up to him to make up a number of moves. And creative names to go along with them.
One of the bonuses that comes with The Definitive Guide to Kettlebell Juggling is an interview I did with John Brookfield. It covers a number of different things on training including, of course kettlebell juggling. There’s other move besides the Tower of Terror like the Taffy-Maker.
Give this one a try (with a lighter weight please) and see how it goes for you.
In strength,
Logan Christopher
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