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Onnit Kettlebell Workout: Kettlebell Juggling Workout for Strength & Power

Kettlebell Juggling Workout for Power & Coordination

June 17, 2014
Updated April 12, 2018

Workout Summary

Kettlebell juggling is a great way to improve hand-eye coordination, enhance grip strength, and add an exciting new element to your typical Kettlebell routine. It requires much more concentration to perform each rep, as well as additional explosiveness from the hips to generate enough power to get the Kettlebell airborne and rotating. Be sure to attempt these drills in an area where the Kettlebell can be dropped (sand or grass is best), and never try to “save” the Kettlebell by overreaching to grab the handle, just let it fall and get out of the way.

Workout Instructions

Perform as many reps as possible in 30 seconds before moving onto the next exercise. Move through each movement in each group as quickly as possible without rest. Once a group is completed, rest as needed before moving onto next group.

A1: Kettlebell 2-Hand Front Flip – 3 rounds x 30 sec
A2: Side 1-Hand Flip – 3 rounds x 30 sec (each side)
B1: Alternating 180 Rotation – 3 rounds x 30 sec
B2: 1-Hand Front Flip – 3 rounds x 30 sec (each side)
C: Around The Body Flip  – 5 rounds x 30 sec (each side)

Other Workout Details

Workout Created by: Mark de Grasse
Workout Demonstrated by: Mark de Grasse
Equipment Used: Onnit Kettlebells

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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