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Three New Kettlebell Exercises for Martial Artists

January 26, 2004 04:54 PM

There are literally hundreds of exercises that can be performed with a kettlebell. With just a little creativity, even the lightest of bells can serve advanced athletes for most of their careers. To illustrate this point I have put together several exercises that are of particular use to pugilists and martial artists.

Before you begin trying to master the following party tricks it is recommended you warm up with joint mobility drills and dynamic stretching, as you cannot afford to lose even a fraction of a second. Also, it is imperative you practice these exercises outside on grass or sand where the bell can freely be dropped at any moment and as with all exercises, pay attention to your form and technique above all.

Fist Flips -This exercise has you moving the KB from left to right rack position or vice versa. Start with a KB in the rack position, dip your knees, and send the KB circling towards the opposite rack. Switch hands mid-circle, knee dip again, and catch the weight. This drill can be done for high reps and is very tough when done non-stop. Also, if you add a full squat after each rack change it becomes an incredibly demanding muscular endurance exercise. The benefits include iron wrists and a rock hard midsection.

Extended Arm Flips -This exercise is a variation of the standard flip and has you performing it with your arms extended and little, if any, hip motion so that it becomes a power intensive arm exercise. This becomes a tough muscular endurance exercise when a full squat is added before and after each flip.
The benefits include shoulders and arms that never tire.

H2H Catches -This exercise has you throwing a KB upwards by the handle and then catching the body with one or both hands. This exercise becomes brutally exhaustive when a full squat is added before every throw and after each catch. The benefits include serious power throughout the entire upper body and forearms that won't quit.

This list is by no means exhaustive as there are many more unique and uncommon ways to use your kettlebell. Don't be afraid to try new things and always be on the lookout for ways to add variations on existing exercises.

Pietro Puzzuoli, RKC is spreading the word about the mighty kettlebells to the Canadian populace. For private or group kettlebell classes contact him at And visit his site,