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.
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)