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Kettle Bell Strength Training

It's good to have variety when it comes to your workouts to ensure a dynamic strength and stability of your muscles. With the use of kettlebells your workout can reach the next level of strength and growth! Here are the benefits for performing super moves with kettlebells:

Multi-Join Movements: Movements that are not isolated and are similar to the way our bodies function in everyday situations. For example, the simple squat and lunge are highly functional movements because we do them every day without ever really realizing. This is beneficial for all athletes, not just boxers, because these efforts require you to use multiple joints in conjunction with each other to successfully complete the movement.

Cardiovascular Endurance: The most popular movements using kettlebells require repeated hip extensions in order to propel the bell into the desired movement. This motion requires a great deal of strength and develops both respiratory and explosive powers, which are two attributes that are imperative to attain in order to excel in boxing. The kettlebell swing and the kettlebell clean are great examples of exercises that train these areas.

Stability: The kettlebell's center of gravity lays 6- 8 inches outside of your grip; this replicates the forces that you'll encounter in sport and activities in daily living.

A great move to get started with is the Kettlebell Swing Squats.

To help you master this super move, here are some tips:

  1. HIKE: Set your kettlebell up about a foot in front of you. Push your hips back keeping your butt high and bend your knees slightly. Gripping the kettlebell with both hands, pull your shoulders into their sockets and stand– the kettlebell will tilt towards you.

  2. HINGE: You push your hips back keeping your butt high and your shins vertical.

  3. ROOT: Thrust your hips up, while squeezing gluts and raise your kettlebell forward.

  4. FLOAT: This is the rest period between each swing. As the kettlebell floats in the air for a moment it gives you a moment.


Keep in mind, much like any workout consistency is key to build endurance and strength.

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