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

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

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

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.

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

Double Kettlebell Video

You might think they look bigger than 16kg but I’m using my competition bells which are hollow inside.

It doesn’t really matter which bells you use, except that because of the size of these ones, especially in double kettlebell juggling you have to take a much wider stance.

Because of the size and shape they fly at bit differently than the other kettlebells. It just something you have to get use to. And the smaller handles work your hands a bit less.

I can tell you this though. Double kettlebell juggling is more than twice as difficult as single kettlebell juggling. It requires more strength for every swing.

And the conditioning. After every set I’d complete, my breathing would act as if I’d just finished a sprint holding my breath the entire time. Talk about building an oxygen debt.

Plus you need more coordination especially when you move on to tricks where you transfer the bells while doing opposite flips and the like.

Makes single kettlebell juggling look like child’s play. And for that reason you should become proficient in all the kettlebell juggling basics before you move onto two bells.

One more warning. With two kettlebells you’ve got twice the chance to hurt yourself. Practicing these moves I came closer to dropping one on my foot than ever before. Remember those quick feet!

In strength,
Logan Christopher

P.S. Double kettlebell juggling is just one more thing that is fully covered in the The Definitive Guide to Kettlebell Juggling DVD set.

Saw the move, went out and tried it just like you can do now. The video will give you the details of how its to be done.

Kettlebell Foot Flip Video

This is a difficult move to pull off with a heavy weight. I’ve only done it with the 24kg bell a small number of times.

If you’re doing a free flowing circuit it’s a cool way to start it off (since it can’t be done mid-set).

And one more thing. Be sure to train both legs.

In strength,
Logan Christopher

If you go too light it’s nothing but a trick like regular juggling, requiring fast hands and coordination. There is nothing wrong with this, but you won’t get the benefits in strength and conditioning.

That’s why I almost never use anything lighter than the 16 kg (35lb.) kettlebell. Of course for women you would want to go lighter, but most men should start at this size.

With a light kettlebell you can go longer, even minutes at a time, while training on the harder tricks, and get a great workout.

When you use a heavy kettlebell you can’t do this. This video is a couple snapshots of a less than ten minute workout.

Heavy Kettlebell Juggling Video

Obviously, you won’t be able to do as many juggling tricks as you can with the light bells. But you can still do the basics!

Juggle, rest, juggle, rest, juggle, rest…repeat until satisfied.

And be forewarned, your grip is going to be decimated. Unless you’ve got a grip as strong as John Brookfield, the kettlebell is likely to fly right out of your hands as you flip and swing.

It’s all good to go with the light weights for the most part, but I recommend you mix it up every once in a while. And when you use a heavier bell, the next time you use a light one it’ll be all that much easier to juggle.

In strength,
Logan Christopher

Advanced Kettlebell Training

I know a lot of people want to move onto the trickier and better looking moves quickly, but remember this. If you don’t master the basics you’ll just be frustrated trying these harder moves.

You should strive for control. If you regular flips and spins are all over the place you are lacking the control needed for more difficult moves. Stick to the basics and make the bell do what YOU want it to do, not what IT wants to do.

Then and only then, should you move up to these advanced moves.

In strength,
Logan Christopher

P.S. If you want the step-by-step instruction on these moves and many others check out The Definitive Guide to Kettlebell Juggling.

This video shows you how to do the behind the hip flip followed by a few combos you can string together.

Behind the Hip Kettlebell Video

The behind the back stuff if a bit trickier than most things done to the front, for obvious reasons, but with a little practice you can easily master this move.

In the video I am using a 16kg or 35 lb. kettlebell. And here’s a summary of what I say in the voice over.

Start with around the body passes. Use the legs primarily but also the arm to generate the rear flipping motion. The legs and arm generate the power but the wrist is the fine tuning for the flip.

Keep your other hand as close as possible to the handle. As soon as you let go with the first hand your second hand should be right there to grab the handle. Seriously, there is almost no ‘hang time’ in this move.

To begin with look at the kettlebell on your side so you can see what’s happening. Later on when you have the move down you won’t have to.

Just practice and you can add this flip to your arsenal.

The combo’s shown in the video include a side-to-side flip followed by the behind the hip flip. And a between the legs pass, to the uppercut flip, around the body and behind the hip.

The advanced combo is a repeated behind the hip flip done left to right, right to left. All these moves are detailed in The Definitive Guide to Kettlebell Juggling.

In strength,
Logan Christopher