Kettlebell Exercises for Sports Development

Kettlebells allow you to perform functional exercises that will help you develop into a better athlete. A kettlebell is a weighted implement that consists of a ball with a handle attached at its top. Kettlebell exercises mimic the joint movements and explosiveness that are often required during sports. By incorporating them into your training, you can see significant improvements in your speed and power.

  1. Benefits

    • Kettlebells are different than other weighted implements because of their displaced center of gravity. Because of this, they increase how hard your core has to work. Strength and conditioning professional Jason C. Brown notes that training with kettlebells will increase your power endurance, which means you’ll be able to produce explosive movements at a longer duration. Plus, you’ll build strength in your forearms and will develop better grip strength.

    Training with Kettlebells

    • Incorporate kettlebell exercises into your workout regimen two to three days per week. Bodybuilding.com recommends that you start with one set of five repetitions of each exercise. Kettlebells are typically measured in kilograms. Brown recommends that women begin with an 8 to 12 kg kettlebell and men should begin with a 16 to 20 kg kettlebell. This equates to 16 to 26 and 36 to 44 pounds, respectively, which is likely heavier than the weights you’d lift during traditional strength-training exercises. Kettlebell exercises are designed to be performed with a heavier weight.

    Kettlebell Deadlift

    • Kettlebell deadlift builds strength in your hips and core. Stand with your feet positioned hip-width apart and just behind the kettlebell on the floor. Push your hips back, and bend your knees slightly and reach down and grip the kettlebell with both hands. Extend your hips and knees to move into a standing position. Lower the kettlebell back down by pushing your hips back and bending your knees, and repeat.

    Kettlebell Swing

    • To perform a kettlebell swing, start in the same position as kettlebell deadlift. Place emphasis on your hips as you perform the kettlebell swing. The kettlebell swing is powered by your hips. With your arms straight, swing the kettlebell between your legs and so it finished back behind you, and then swing it up in front of you until it meets the height of your shoulders. Continue swinging the kettlebell back and forth. Your back should remain straight throughout the movement.

    Kettlebell Snatch

    • For a kettlebell snatch, get into the same position as you did for kettlebell deadlift. This time, however, grip the kettlebell with just one hand. The hips once again provide the power. The kettlebell snatch is similar to the swing, except that you continue to propel the kettlebell beyond the height of your shoulder. Swing it up in front of you until your arm is vertical. At this position, roll your hand underneath the kettlebell. To lower the kettlebell, lower it to your shoulder and then allow it to drop between your legs as you prepare for the next repetition.