Note from Jedd: Many people have wondered whether the Version 2.0 of the Definitive Guide to Kettlebell Juggling covers the basic of kettlebell juggling. It does indeed cover that. Also, several years ago, I put up the following article covering the technique I started with in kettlebell juggling, the Kettlebell forward flip and catch. Check it out below.

Don’t forget – Logan has extended the contest for the free iPad through this weekend, so make sure to try to attain at least Level 1 amongst the Kettlebell Juggling Progression List and Ranking System.

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Photo Source: Niki DeSantis. Athlete: Mike Rankin

If you’ve been around the NET at all, you’ve seen a lot of video clips where people juggle kettlebells.  There are tons of different ways to juggle kettlebells.  I’ve seen guys do it behind their back, going between their legs, and even juggling more than one bell at a time.

While you may also have the goal of mastering the art of kettlebell juggling, it’s important to start out on the right foot or else you could get very frustrated and maybe even injured by improper technique. The way I started out was by performing what I call the Forward Flip and Catch.

In order to get started with kettlebell juggling, it’s important to understand a few simple points.

Juggling Starts With a Swing

In order to juggle a kettlebell, you have to be able to get the kettlebell up near the chest and neck area.  Once the kettlebell is in this position, you have a window of opportunity to impart other forces upon it to make the juggling possible.

If you are dealing with a heavy kettlebell, I’m talking something over 50 lbs, then you need to get your whole body involved to get the kettlebell up high enough.

This should be done by performing a swing.  If you are no good at kettlebell swings, then you should master that movement before moving on to juggling.

The swing looks like this.

The Swing

The bell is projected to this height not just by lifting it with the shoulder and arm, but rather it is propelled to that position by the lower body, especially the power of the hips and glutes.  After the kettlebell is pulled through the legs, the hips are snapped and the bell travels upward in its trajectory. This hip power is also responsible for getting the flip going.

Transition to a High Pull

In the standard Kettlebell Swing, the arm is kept straight.  Unfortunately, it is difficult to express any power into the kettlebell if your arm is straight, so it is necessary to transition the swing into a high pull.

The High Pull is performed slightly different from a barbell high pull, however.  Instead of pulling the bell up in a primarily straight line, the bell comes up in the arc and then is pulled backward for the high pull portion.

It is this slight back pull that brings the bell closer to your body where you can then exert other forces into it and make it flip around so that you can juggle it.

The Thumb Push

In this example, we will perform the Forward Flip. Once the bell reaches it’s highest point, it is time to make it flip.

Hand Radially Deviated as Thumb Pushes the Handle Away

For a Forward Flip, the thumb is the part of your hand that will actually make the kettlebell flip, because it is the last part of the hand that contacts the kettlebell handle.  With this in mind, you can also slightly shift your hand into radial deviation so that you can optimize the positioning of the thumb and propel the bell forward to initiate the flip.

Catching the Bell

It is important to understand that when flipping and juggling kettlebells, the axis about which the kettlebell spins is within the bell and not the handle.  Grasping this concept will allow you to better predict where the handle will be when you go to grab and catch it.

Kettlebell Spinning 180 Degrees on its Axis, Falling Only Inches

As you can see in the series above, the kettlebell spins on an axis near the center. The handle flies forward and down, moving into position for the catch.

If your technique is dialed in you will catch the bell in almost the same exact spot you flipped it.  You can even get your other hand into position beneath the bell ahead of time, as pictured above.

After you try the Forward Flip a few times, you’ll be able to predict where the handle will be.  Once you get the feel you will be able to move your hand to find the kettlebell handle and secure it again in your grasp.

Receiving and Returning the Bell

Once you figure out the tempo of the Swing / High Pull / Flip sequence, you will be able to rip off several Forward Flips in a row.  However, just like any other kettlebell lift, efficiency is important in order to put together a string of Forward Flips.

Many beginner jugglers find it hard to put together Forward Flips in succession because once they catch the bell they fail to maintain an arc in the bell path.  If they try to catch the bell and drop it straight down, they will lose a lot of momentum.  Instead, you should try to catch the bell by the handle and then let the bell pass back down through the legs.  By maintaining this arc, you can more easily explode back into another swing, high pull, and flip.

Putting it All Together

Here is everything put together in action. Notice the path of the bell upwards, the location of my hands, and the quick transition into the next repetition.

Hopefully, the sequences of still shots and the video help you understand the basics of kettlebell juggling.

Once you get that one down, then you can progress from there. Here’s the progression to work on for basic juggling.

• Same Hand Forward Flip and Catch (shown first in video)
• Hand to Hand Forward Flip and Catch (shown at end of video)
• Same Hand Sideways Forward Flip and Catch
• Hand to Hand Sideways Forward Flip and Catch
• Same Hand Backward Flip and Catch
• Hand to Hand Backward Flip and Catch
• Same Hand Sideways Backward Flip and Catch
• Hand to Hand Sideways Backward Flip and Catch

That should get you started! All the best with your juggling.

Jedd

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Learn How to Juggle Kettlebells with The G0-To Resource,
The Definitive Guide to Kettlebell Juggling 2.0, from Logan Christopher:

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Well, I continue to progress with the Snatch Test. Today I warmed up while one of the trainees was here and then hit my 5-minute snatch test once he left.

After speaking with Dave Whitley, he suggested I go away from trying to get as many reps as possible before switching arms like I had been doing, and instead hitting planned blocks. Andrew Durniat also suggested the same thing to me, so i figured if those two dudes are telling me the same thing, I better listen.

So, I set out today to get 20/20, 15/15, and then 10/10. However, my left arm kept wearing out on me. I was trying to maintain better form with that arm and keep the track of bell more of a straight line as opposed to an arc. Not sure if that tired me out more or what…

Here is the rep pattern that I ended up getting (right hand first this time): 20/18, 15/10, 10/10, 8/8, 7.

I wanted to give it a try with my right hand first this time because my form is better on that arm, but I think I like the feel of going with my left hand first though.

Today was another PR of 106 reps in 5 minutes.

I think I could have probably squeaked out a couple extra snatches on the last attempt with my right hand, but I had the music turned up so loud that I thought I might have missed the buzzer. I use my BlackBerry for my timer and unfortunately the screen goes black after like 30 seconds. I went over to see if I had already gone 5 minutes and as I reached down to check the buzzer went off. So I might have 108 in the tank right now. Check out the video:

I think if I had someone hear telling me exactly how much time I had left on the clock, I could do a lot better. Going to work Swings today in mass quantities for my second workout to get my endurance up in that movement as well.

It was definitely nice to gas out today. I actually missed it over the last 8 or ten days, since I wanted to avoid damaging my hands for Nationals.

With more consistent practice, I have no doubts I can get over 110 by the time the test rolls around. Need to continue working on form, using more of my lower body, work on breathing, and pulling the bell down more.

Thanks to everyone who has left comments both here on Diesel, through the email and on my YouTube Channel.

Speaking of my YouTube Channel, I worked on it a bit last night. Check it out and subscribe if you have time = > Jedd’s YouTube Channel: Grip, Strongman, and More!

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

I have called upon the readers in the Diesel Universe for my Muscle-up training in the past, and now I have another favor to ask.

In September, Smitty and I are going to an RKC certification, and we will be doing the 100-rep Snatch Test.

Before last week, I never did more than like 20 snatches total in the same day, so this is all completely foreign to me, so i was wondering if some of you would take the time to watch a couple of the videos I have taken of myself trying the Snatch Test.

If you have time to watch, and leave any suggestions you have in the comments section, I would really appreciate it.

Video 1

This is my very first set trying the snatch test. I got 68 reps. I did not count one of them because I partially snatched it with both hands. I must have miss-counted when I first reviewed the video because I say 13 reps on the last set but I actually got 18.

I really thought I’d get much more than 68 on my first set, but I was taking too much rest time during repetitions, I think.

Rep Pattern: L25, R25, L18

Video 2

I took about 15 minutes rest and tried one more set. This time I made quicker transitions between reps and got 80 reps. Lost a rep on a flubbed transition and had to do a short swing. Definitely need to avoid that on test day.

Rep Patter: L20, R20, L15, R15, L10

Like I said in the video, my form is rough and I am SO not in shape for this. I was really huffing and puffing on this day. I am more used to Juggling Kettlebells and doing other Feats with them

Thanks in advance for any suggestions you might have.

Make it a great day!

Jedd

P.S. To all you Steel Benders – I just started working on a project today that is going to help you out tremendously. Stay Tuned for further announcements.

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

I have called upon the readers in the Diesel Universe for my Muscle-up training in the past, and now I have another favor to ask.
In September, Smitty and I are going to an RKC certification, and we will be doing the 100-rep Snatch Test.
Before last week, I never did more than like 20 snatches total in the same day, so this is all completely foreign to me, so i was wondering if some of you would take the time to watch a couple of the videos I have taken of myself trying the Snatch Test.
If you have time to watch, and leave any suggestions you have in the comments section, I would really appreciate it.

Video 1

This is my very first set trying the snatch test. I got 68 reps. I did not count one of them because I partially snatched it with both hands. I must have miss-counted when I first reviewed the video because I say 13 reps on the last set but I actually got 18.
I really thought I’d get much more than 68 on my first set, but I was taking too much rest time during repetitions, I think.
Rep Pattern: L25, R25, L18

Video 2

I took about 15 minutes rest and tried one more set. This time I made quicker transitions between reps and got 80 reps. Lost a rep on a flubbed transition and had to do a short swing. Definitely need to avoid that on test day.
Rep Patter: L20, R20, L15, R15, L10
Like I said in the video, my form is rough and I am SO not in shape for this. I was really huffing and puffing on this day. I am more used to Juggling Kettlebells and doing other Feats with them
Thanks in advance for any suggestions you might have.
Make it a great day!
Jedd

P.S. To all you Steel Benders – I just started working on a project today that is going to help you out tremendously. Stay Tuned for further announcements.

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

How to Do the Kettlebell Snatch Without Forearm Pain

Many people interested in strength and fitness are turning to kettlebells in order to accomplish their goals.

Unfortunately, many are also experiencing pain because of it.

It’s common for new kettlebell practitioners to develop serious pain in the back of their forearms due to improper form in the kettlebell snatch.

You see, to the eye of the beginner, when watching a more experienced athlete perform movements such as the kettlebell snatch, many think that at the top of the movement the kettlebell spins freely in the hand.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Hello everyone. If you love kettlebell training, then I’ve got a post for you!

I’m going to show you a few ways to modify the kettlebell snatch to make it more challenging and grip strength intensive. And then I am going to ask you what ways you modify kettlebell lifts in your training.

There are almost endless ways that you can vary your kettlebell training to provide yourself with a new stimulus.

Using a heavier bell…

Doing more reps per set… (more…)