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The Missing Components of Kettlebell Training


One of the most important prerequisites for pursuing any physical endeavor is to be athletic. Kettlebell training has been touted as the latest and greatest type of strength training, due to its rise in popularity, efficiency, and convenience of use for at home exercise. While lifting kettlebells can be very effective, there is one incredibly important component missing from most conventional kettlebell programs. The missing component is athleticism, in the form of footwork and rotational training.


Let me start by saying that I love kettlebell training. I was a wrestler and avid weightlifter

when I began lifting kettlebells back in '01; kettlebell training enhanced my strength in a number of areas. As a result of those strength gains, I trained predominantly with kettlebells for many years. Over time, however, I started noticing that I was becoming less athletic (not good!). Most kettlebell training is performed statically, without changing positions, and we can all agree that there are few (if any) athletic endeavors that are without directional changes, rotation, and a whole lot of footwork. So in order to regain my athleticism, I began to explore moving with kettlebells, walking flows, juggling with steps, and freestyle Kettlebell Partner Passing. Moving and flowing with kettlebells in 3D came with so many benefits that I created a whole system around moving and flowing with kettlebells, called Kettlebell Partner Passing (KPP). From there, KPP Solo was born -- a program that develops athleticism, dynamic strength and fitness with kettlebells.


KPP Offers Athleticism Not Found Elsewhere

Footwork is a foundational component of athleticism that teaches you to get into positions of leverage to move with speed, power, and agility in all directions. Footwork develops balance through dynamic ranges of motion that help you move better in daily life and on the sports field. Traditional kettlebell movements are performed in a fixed stance with little to no movement. While kettlebell training does offer benefits to athleticism in the form of speed, strength, and power in one particular position, its weakness is that it does not apply those elements to movement. Ideally, your workouts make you better at all other movements you do -- not just lifting things in the same spot. Since KPP teaches you the footwork to move from stance to stance in rhythm with the kettlebell, there is an emphasis on athleticism in KPP that is not found in conventional kettlebell programs.

Rotational training is essential to transmitting and absorbing force, which is a requirement to move our bodies and is another important aspect of athleticism. Think of the trunk and hip rotation required to swing a bat, throw a kick or a punch, or serve a tennis ball. Since most conventional kettlebell exercises are performed in the sagittal plane (chest facing straight forward), there is little strengthening of the body to handle rotational forces. KPP Solo teaches your body to handle forces thrown at you in unusual ways in many different positions, similar to what life throws at you on and off the sports field.

While training with kettlebells can be efficient and effective at building a foundation in fitness, the manner in which you train with kettlebells depends on your goals. If we are talking about building muscle, losing body fat, and increasing aerobic capacity -- traditional static kettlebell programs can help do these things. If we are talking about becoming a strong, well-rounded, injury-proof, athletic kettle-beast of a human in addition to the above benefits -- we need to adjust some things about your kettlebell training routine. That is to say, your training should include rotation, footwork, and moving with the kettlebell in multiple planes of motion.


KPP Solo Foundations consists of a number of exercises that train athleticism and prepare you to pass kettlebells with a partner. Specifically, when passing a kettlebell with a partner there are forces you must be able to generate and positions you need to be strong in. When you receive a pass from your partner, you need to be able to absorb force from unpredictable angles safely. KPP Solo prepares the body to handle the unknown by training in stances and ranges of motion that come into play on the journey from two hand passing to KPP freestyle and beyond. Whether you want to train to become a better partner to pass with, or simply get stronger and more fit… KPP Solo does both. Click here to check out the KPP Solo program.

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