Let's Talk About Kettlebell Juggling

First, I'm going to deliver some physiological material; for those of you familiar with shampoo adverts, this is the science bit. Feel free to skip ahead, but a better understanding can help get a better result.

When you move, what makes you move? Most of us would say it's our muscles, but a muscle without a nerve telling it what to do is a steak. What makes you move is your nervous system, especially your central nervous system. So when we take a set of movements we already know and make them finer - when we tighten up the tolerances of what's acceptable - we are requiring more of the central nervous system. And the movement gets harder. Don't believe me? Try walking across the room. 

Back? OK, now try it again - with perfect posture and a perfectly accurate, perfectly symmetrical gait. 

Different, right? Harder? 

If you have a kettlebell, try this: go and do two minutes of any swing-based lift you like. Take stock of how it makes you feel, in terms of being out of breath, muscle tiredness and how you feel in yourself.

Take a breather.

Now return to that kettlebell and do two minutes of swings. Every time you reach the apex of the swing, let go the kettlebell and catch it in the other hand, before returning the bell to the bottom of the swing arc.

Done?

OK, now compare how it made you feel. For most people, the second task is far harder and more tiring, but it's exhilarating too. It often makes you forget to count reps, or you'll take your eye off the clock. Why? Because you're not just grinding out rep after rep. Learn a few kettlebell juggling moves and you can put your own routine together on the spot. Make training playful again - and way more effective too!

There's another effect to talk about too. To go somewhere as far away form the kettlebell as possible for a second, think about a big, heavy deadlift. What's happening when someone picks up that 700lb barbell off the floor? He's making it change direction. When we swing a kettlebell, we're making it change direction, and the mass - not the weight - of the bell is what gives us a training effect. Now, the more times we make it change direction the harder that is on muscles that have to suply the force. See where I'm going? Juggling a kettlebell is harder because you have to make ti change direction more.

Check out the links at the base of this article - I've tried to get someone from a few different places but a quick Google search will often find your local guy or gal. 

Most people will want to start with the 'catch and release,' which Chris Muling and James Tomlinson from Aussie Kettlebells say is 'like a swing, but you're floating the kettlebell,' and point out that 'it's harder on the muscles, but easier on the hands' to do one-handed catch-and-release. Fro there you can learn to flip the bell and catch it, and learning to do flipping and overhead work typically comes next, along with learning to incorporate foot movements into your workout. 

Rob Clapham, of Fun Fit Nottingham, says, 'it's much more fun, and it's more effective too. You never get bored, and I've got way stronger and less injured since I've been doing it.'

See Also: No Time for the Gym? Use Kettlebells for a Full Body Workout

While some people have been able to work kettlebell juggling into power and strength routines that are pretty impressive, and others are fitness professionals, it can be useful for us mere mortals too. We can learn in a few classes the moves that can be built up into our own workouts.

If want to talk more about kettlebell juggling, or you think I've missed the mark, get in touch via the comments section below.