Kettlebell workouts are being used for agility, strength, and conditioning by a multitude of elite athletes, fitness enthusiasts, and Olympic lifters. Another group of individuals that must excel in all three of those categories are Stunt Professionals. People in the Stunt Industry put their bodies through grueling treatment day in and day out and therefore must be in incredible shape and ready for nearly any type of environment. Whether it’s jumping off tall buildings, doing a 20-minute fight sequence, running through a jungle on fire, or simply jumping through a glass window, their bodies have to be ready for anything.
Through years of performing stunts, and now teaching others my stunt techniques, I have found that you can really improve your strength, agility, and endurance through kettlebell training. Just adding the kettlebell to familiar bodyweight exercises or holding one during simple stunts, this tool will improve your grip and overall body dynamics.
I have put together a few exercises utilized in our Stunt Professional training involving kettlebells. They can be added as a supplement to any workout program, or you can simply follow the workout listed below. Some of the movements might be more advanced, so make sure that you try them as bodyweight exercises before adding in a kettlebell.
#1 Kettlebell Spider Crawls
Start off in a high plank position holding yourself up with 2 Kettlebells. Lower your body as far as you can to the ground and spider crawl forward 5 paces (Bring opposite arm and leg forward to mimic spiderman crawling), once you go 5 paces, do the same movement going backwards.
#2 Kettlebell Body Twists to Side Rolls
Start off in a high plank holding yourself up with one Kettlebell. Lower your body down and roll to your right side, keeping your body straight. After a full side roll push yourself back up using the Kettlebell and do the same movement now going to the left. To up the intensity, try this with 2 Kettlebells and go into a full side plank after the roll.
#3 Kettlebell Shoulder Rolls
Start with the Kettlebell in goblet position closest to your chest. Tuck your chin and lower your body down and rotate forward into a shoulder or forward roll. Come back up all the way to standing turn around and perform the same movement. Make sure you rotate your body and move with a good amount of momentum to carry yourself through the roll and back to standing.
#4 Kettlebell Front/Back Rolls
Start with the Kettlebell in goblet position closest to your chest while standing. Tuck your chin, lower your body down and rotate your body backwards, making sure to rotate your head so you can get clearance for your shoulder. Come back up all the way to standing, rotate and perform the same movement. Make sure you rotate your body and move with a good amount of momentum to carry yourself through the roll and back to standing. You can start with a small hop to help gain that momentum to drive yourself backward into the roll.
#5 Kettlebell Frog Jumps
Start out with the Kettlebell in goblet position and go into a deep squat. Jump as high as you can while pressing up the Kettlebell into the air, bring the Kettlebell back down to goblet position while descending from the jump, and land back in a deep squat and continue. For a more explosive workout instead of squat jumps, do Frog jumps.
Stunt Kettlebell Mini-Circuit
Trying doing this mini-circuit three times through. Once you are confident with it, try upping the intensity by adding more reps to each set and a heavier kettlebell. I suggest starting with a lower kettlebell weight to start off with the more advanced movements. Rest 30-60 seconds between eat set, no rest in between exercises.
A1: Kettlebell Frog Jumps – 3 x 8
A2: Kettlebell Spider Crawls – 3 x 5 ES
A3: Kettlebell Shoulder Rolls – 3 x 6
A4: Kettlebell Back Rolls – 3 x 6
A5: Kettlebell Body Twists to Side Roll – 3 x 10