As I’ve mentioned before I was an Assistant at a recent Russian Kettlebell Challenge (RKC) Certification in San Jose, California. Several people came up to me saying “Hey, you’re the kettlebell juggling guy aren’t you?” or something to that effect.
I said yes and offered to help them out to do some juggling themselves if they wanted. A couple people took me up on the offer.
One thing that has become clear is that in all things, and definitely in kettlebell juggling too, is that people want to get to the advanced stuff quickly.
How do you do this one flip? First show me what your basic flip with two hands looks like. If you can’t do that smoothly and easily you can’t be going on to the more advanced stuff.
Just like if you can’t properly swing a kettlebell you should be taking care of that before you even try snatching or juggling.
Here’s a video from the event. Just flowing from one exercise to another with a light bell, 16kg.
If you listen closely you can even hear Pavel in the background.
In strength,
Logan Christopher
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Think kettlebell juggling is hard? Try doing double kettlebell juggling! This kettlebell video shows a few free flowing sets, juggling two 16kg (35lb.) kettlebells.
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.
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Here’s one of the many moves from The Definitive Guide to Kettlebell Juggling. I first picked this one up from watching a few professional kettlebell juggling women from Russia or a nearby country performing.
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.
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
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Most of the kettlebell juggling you’ve seen so far has been with a relatively light kettlebell. When you talk about heavy kettlebell training you’re usually talking about swinging, or doing some other basic movements, with a bell that’s over a hundred pounds. But with juggling, heavy kettlebell training really starts at 70 lbs.
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
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Kettlebell juggling is already advanced kettlebell training. But in this post we’re going to cover advanced kettlebell juggling. This video shows of some of the trickier moves possible with a kettlebell, like bottoms up juggling, fancy footwork and more.
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.
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