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.

RKC Kettlebell Juggling Video

If you listen closely you can even hear Pavel in the background.

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.

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

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