Kettlebell Juggling Blog

I’ll have to go into how kettlebell juggling fits into my overall training plan another time.

That’s because I was filming some double kettlebell juggling and it was too much fun. I had to share it with you.

The video shows a few free flowing sets juggling two 16kg (35lb.) kettlebells.

I’m using my competition bells that I got from the AKC for one reason. I don’t own a pair of any of the Dragondoor kettlebells.

It doesn’t really matter which bells you use, just 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. Just a word of caution.

In strength,
Logan Christopher

P.S. I ran into a little problem getting the new DVD’s produced so there may be a slight delay. Still it may be ready sooner than you think.

The video is the intro the my new upcoming Kettlebell Juggling DVD. All the moves you see and many more are moves I teach in it. More details to come soon.

I’ve received several questions about how I actually train with kettlebell juggling. Just as there are many moves to do, there are many ways to train.

The simplest, and actually a common method for me, is to just take a kettlebell out and start juggling. By this I mean you have no timer, no set length, no nothing, except you and the kettlebell. The size of the bell will determine how long you can go, in each set and overall.

Just start free flowing, stringing moves together, as long as you can until you drop it. You might need to rest a bit to catch your breath. You can do short rests, or longer periods.

You can also just work on new moves. Surprisingly, just working toward a new advanced move, or a few, can be more than enough training.

Another method involves a timer. You just select a time frame for on and off periods then go at it for a number of rounds.

An easy one is 30 seconds on and 30 seconds off. I tend to do this with a heavier kettlebell, like the 32kg.

Or you can go 45 seconds on 15 seconds off. Really any variation you think off.

Usually with a lighter bell like the 16kg, you can go for a long length of time like 2, 3 even 5 minutes at a stretch. If at anytime you drop it, you pick it up as quickly as possible and keep going.

Later on I’ll go into more detail on how kettlebell juggling fits into my overall training plan on a weekly basis.

In strength,
Logan Christopher

 

Most of the kettlebell juggling you’ve seen so far has been with a relatively light kettlebell.

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’ve never used anything lighter than the 16 kg (35lb.) kettlebell.

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.

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

Juggle, rest, juggle, rest, juggle, rest…until done.

And be forewarned, your grip is going to be decimated. Unless you’ve got a grip as strong as John Brookfield, the kettlebell will just 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.

Logan Christopher

 

How about some advanced kettlebell juggling? Tricks involving flipping in and out of the bottoms up position.

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 work you can take it to another level. The video’s a demonstration of a few of these moves. (There’s many more.)

For this and other filming I did a lot of reps. Completing the move or not you’ll be working the hands 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 35 lb. bell.

You don’t need a heavy kettlebell to get intense grip work although that’s another way to do it and a post for another time.

Logan Christopher

P.S. Be sure to check out the final move in the video. The Bottoms Up Flip to Bottoms Ups. As always your comments are welcome.