photo credit: roguefitness.com
The kettlebell has been around for many years. Recently, it has gained popularity in the rehab, exercise, and performance realms. Kettlebells range from a few pounds all the way up to the mammoth 206lb kettlebell.
photo credit: roguefitness.com
They can be used for everything from lower body to core to upper body movements. They can be used for carrying variations or during conditioning drills. The versatility is endless.
Here are 3 Unorthodox Ways to Use a Kettlebell:
1. Bottoms Up!
Kettlebells are typically held by the handle and are similar to dumbbells in that they are a weighted implement. But one thing dumbbells can’t do that kettlebells can is create a factor of instability.
By placing the kettlebell into a “bottoms up” position, this forces the person using them to stabilize the kettlebell that much more because it is in an unstable position.
Kettlebell Bottoms Up Carries
-Keep Kettlebell (KB) upright towards the ceiling throughout the exercise.
-Too difficult, bring the KB down lower. Too easy, bring it higher.
Kettlebell Bottoms Up Sidelying Arm Bar
-Maintain KB vertical throughout the entire movement.
-Don't let your "ear eat your shoulder." Maintain space between ear and shoulder.
Kettlebell Bottoms Up Baby Getup
-Can also be performed for a complete Turkish Get-Up.
-Keep KB vertical to the ceiling through the entire movement.
The weight will need to be less than what you may use for a typical carry or Turkish Get-Up because of the fact that the kettlebell will be more unstable in a bottoms up position.
2. Kettlebells with Perturbations
Pertur- what? Perturbations are a disturbance of motion. Kettlebells with perturbations create another factor of instability. Using a super band, you can attach another kettlebell via the band to your hand while performing various carrying exercises.
Bottoms Up Waiter Carry w/ KB Perturbations
Bottoms Up Carries w/ KB Perturbations
Suitcase Carries with KB Perturbations
½ Kneeling KB Press w/ KB Perturbations
Note: when using a KB to provide perturbations: the kettlebell should be light enough where you can still perform the exercise, but it is making the exercise challenging. If it is too heavy and you are compensating, lighten it up!
3. Drag It!
Try placing a super band around the handle of a kettlebell and drag it! Try performing reverse drags or lateral drags to work on rotator cuff and scapular stability, core stability and grip strength. By using a kettlebell, it will also add a facet of instability to the movement causing you to have to stabilize against any jarring movements when it is hitting the ground.
Lateral KB Drags
-Stay tall as you move laterally.
-Squeeze band as hard as you can. This will create good tension in your rotator cuff.
-Maintain the arm in a static position as you move. Don’t let the KB jar it in all different directions.
Unilateral Reverse KB Drags
-Stay tall as you move backwards.
-Squeeze band as hard as you can.
-Maintain arm in a static position.
Shoulder Unilateral Reverse KB Drags
-Maintain shoulder in a static position as you drag KB.
-KB will try to jar your arm out of position, don’t let it.
-May need to use 2 bands vs 1.
Give those 3 Unorthodox Kettlebell Variations a try!
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