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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The Behind the Hip Flip is an intermediate move. Doing all kinds of kettlebell flips in front of the body is easily attainable by anyone, but once you put the kettlebell out of your line of sight things begin to change. When you’re good at this move you’ve moved up from being a kettlebell juggling beginner.
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
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The other day I was on the phone with Senior RKC, David Whitley recording the interview that is part of The Definitive Guide to Kettlebell Juggling. One of the things that came up regarding kettlebell juggling was how you really need to have the basic kettlebell moves down first. Mainly the swing. Secondly the clean and snatch.
I addressed this yesterday in the last post aimed at Kettlebell Beginners and hope you got the message.
But on top of that, all kettlebell juggling moves are based on a few fundamentals. Nothing is more fundamental than the regular kettlebell flip. You get that and every other move is just built right on top of it.
In the spirit of that here’s a video that will give you the steps necessary to master your first two-handed flip. From there you can move on to a one hand kettlebell flip.
The swing is the basis of the flip which is the basis of all kettlebell juggling. Learn it and learn it well.
How to do your first kettlebell flip video
If you give it a try I guarantee you will be able to pull this move off in one day. In fact, it probably won’t take more than half an hour at most for you to do it with ease.
This is a bit of footage from the actual Definitive Guide to Kettlebell Juggling (of course, its lower quality here online). If you want more you know what to do
In strength,
Logan Christopher
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Thank you for coming to my Kettlebell Juggling site, the only website devoted to literally throwing large weights around. This is the video that started it all. Its the most popular kettlebell juggling video as it shows a wide variety of skills, even heavy double kettlebell juggling. If you can please rate the videos after watching them and leave comments here on the blog that would be great.
In future posts I’ll be showing you how to do some of these moves and many more. But if you want to get on the fast track and move up from barely being able to do a single flip to pulling off advanced moves like over the shoulder flips and bottoms up kettlebell juggling you’ll want to grab The Definitive Guide to Kettlebell Juggling. People that have bought are raving about it. Here’s just a few comments:
“I love your KB dvds!! Man, most people would have probably spread all that info out on 3 maybe 4 dvds. Hell, and I’ve only watched the 1st one! Your a true inspiration and master of the craft. Thank you for providing an outstanding product!”
Genaro J. Cid
“First of all, I love your kettlebell juggling DVDs. There’s some tricks on there that I never thought about doing before that are pretty sweet. I also want to complement you on your quick service as well.”
Demond Thompson
“Your KB juggling dvd’s are excellent. I liked the interviews. Simply performing swings and snatches can bore a guy to tears but the fun that is derived from juggling transforms the mundain into excitement. Knowing myself – I cant improve on something if I’m bored – so thank you for the new challanges.”
Dennis Plansky
Grab The Definitive Guide to Kettlebell Juggling now.
In strength,
Logan Christopher
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