Kettlebell Exercises for Speed

Kettlebells are a type of free weight that is known for their ability to improve a person's strength, balance, coordination and speed. They can be bought in different weights, but you should start light and work up. The combination of lifting weights for strength and moving quickly will increase the power in your movements. Keep all movements controlled but explosive.

  1. Upper Body

    • When beginning to use the Kettlebell, you may find it easier to concentrate some days on upper-body exercises and save lower-body exercises for other days. One half of your body may even be stronger than the other, so this split routine may help you remember to use different weights according to your capability for different exercises. The One-Arm Front Snatch is a popular speed exercise for the upper body. You hold a Kettlebell in your right hand with your left arm extended at your side. Bend your knees and swing your arm straight between your legs. Stand up and swing your arm straight in front of you all the way overhead, bending your wrist when the bell is overhead so that the bell touches your arm. You will swing your left arm overhead at the same time. Do an equal number of reps on the left side.

      Other upper-body exercises include the Lifeline TNT Military Press, Double Hang Snatch and One-Arm Hang Snatch.

    Lower Body

    • To target the lower body for speed, try an Explosive Double Swing, One-arm Kettlebell Stomp Snatch or the Kettlebell Split Jerk. Kettlebell lunges are another lower-body exercise that works every muscle group in your legs. Instead of standing in place and doing lunges, add an explosive jump between each rep to work speed. Hold a pair of Kettlebells in each hand in front of your chest with your elbows bent. Step forward with your right foot and step back the same distance with your left foot. Come onto the ball of your left foot. Bend your left knee into a lunge and then jump into the air and switch legs, landing with your left foot in front and your right foot in back. You should land always with your back heel lifted onto the ball of your back foot.

    Full Body

    • The Clean and Press is a powerful full-body Kettlebell exercise. It combines a squat, clean and shoulder press. Stand with your feet shoulder-width apart and a Kettlebell in your right hand. Bend your knees and swing the Kettlebell between your legs. As you stand back up, swing the bell in front of you to shoulder height while bending your elbow. Bend your right wrist back so that the ball rests on your right forearm. Now press your arm straight up into the air. Be sure to do an even number with your left arm.

      Other effective full-body exercises include the Full Body Attack, Explosive Squat Shrug and Full Body Defense.