I am a big fan of kettlebell training. I bought my first kettlebell and instructional DVD in 2005 and have been more or less hooked ever since. It’ s not the only tool I use, however, it’s the one I tend to use the most. I first learned about kettlebells through Dragon Door, like most people did back then, and it was all about pressing the next biggest kettlebell or doing more snatches in 10 minutes. Then it happened.
I got bored.
While searching through YouTube I saw videos of people flipping the kettlebells in more than just one plane of motion and it was mezmorizing. Having “Shiny Object Syndrome” at the time, I decided to give it a try. The first video I bought was pretty good, but it got really interesting when I bought Logan Christopher’s Definitive Guide To Kettlebell Juggling. I started with basic flips and spins and it was pretty easy for me, and I got hooked.
There is no equal to Logan's juggling DVD set. If you want to learn to throw bells around like bean bags this is it.
Then I started to get to the more complicated stuff like trying to toss it under my leg or doing the foot flip (you hook your foot under the handle while the bell is on the ground and lift it to start your juggling), and couldn’t do it. The one that aggravated me the most was the behind the back over the shoulder toss and catch. When I got too frustrated I would take a great and focus on a strength goal, but the kettlebell juggling kept call me back.
My kettlebell juggling (and the rest of my training) all changed when I visited the frozen tundra of Minnesota.
I got to meet Mike T Nelson and Adam T Glass (my middle initial is A, I felt left out) while at the Biomechanical Cert 1 a few weeks ago and it was a real game changer. Specifically for my kettlebell juggling I began to look at it as just movement and began to break the moves down into smaller components that allowed me to succeed faster at my favorite moves: the behind the back flip and over the shoulder toss.
For example, while we were all just hanging out I was talking to Jacob Eggleton about the behind the back flip and catch. He reminded me to break the movement down to something I could do easier, which was just toss it behind my back and catch it without the flip. Once I did that, and it was easy (see the pattern yet?) I just tried it with the flip and caught it within 10-15 minutes of starting. It was pretty cool.
Another game changer came from Adam when we were talking about over the shoulder toss. Simply following the bell with your eyes as much as you can will increase your chances of success. When I got home I practiced the over the shoulder toss and within 5 minutes I was tossing it over my shoulder and catching it like a pro. These tips have helped me also start juggling two kettlebells, which is crazy fun.
I love kettlebell juggling. It helps you build stronger hands, quickens your reflexes and provides you with a stellar strength and conditioning workout. It’s great for a change of pace from you’re your normal workouts. Most importantly, you’ll never have a boring workout ever again. Most people will get bored swinging or snatching a kettlebell for reps, however, juggling a kettlebell for 30 minutes is just plain fun.
Give it a shot, and you’ll be hooked without the need for a 12 step program for your new addiction.
Have fun and be safe!
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I was just teaching a client some basic kettlebell juggling. Its amazing how very small changes make a big difference. Since its all about controlling the bell and making it go where you want it to go. I haven’t been juggling recently but I think its calling back to me.
Yeah word to that Logan. I have been going back to Juggle kettlebells now non-stop everyday of the week (except for sunday, wich is my official rest day)… It is just too much FUN to not do, it’s addicting training for sure!