In part four of my kettlebell workout guide I’m introducing you to the Kettlebell Slingshot. This is a simple routine to master and often used as a kettlebell warm-up excercise. Since this routine works the core, I often use the kettlebell slingshot in between more strenuous workouts. i.e. instead of resting.
The kettlebell slingshot is a great warm-up / core ab excercise that can be used at the beginning of your kettlebell workout. This routine will help loosen the muscles around your shoulders, back, chest, core and arms (triceps and biceps). You’ll learn to improve your coordination and stability since you need to counterbalance against the bell using just your arms, hips and ankles.
The kettlebell slingshot will work the following muscles:
You’ll also improve your grip strength, stamina and overall upper body and core conditioning.
Kettlebell Slingshot Benefits
Aside from warming up the upper body, this is a great routine for beginners who will learn how to handle a kettlebell. In particular you’ll learn how to master the motion of passing the bell from one hand to another. You can use this as a standalone excercise for improving stability and working your core, or as an active rest excercise in between more strenuous routines. It’s also one of the few kettlebell workout routines that works the obliques.
The kettlebell slingshot is also a favourite of professional sportsmen/women who rely on sudden bursts of power. The movement involved within the routine uses the same muscle groups a professional tennis player would use whilst waiting to receive a serve.
For a more intense workout you should start with your legs slightly bent, feet together and facing forwards. Hold the bell in front of you with it gripped in two hands. Make sure your arms are relaxed and hanging down. The bell should be positioned close to your groin.
Note: If you’re attempting the kettlebell slingshot for the first time you may find it easier to open your legs slightly, shoulder width apart.
Take note of the starting position of the bell. You’ll be switching the bell from one hand to another at this position i.e. in-front of your body and also behind your body.
Release one of your hands from the bell and move both hands behind your body in parallel. as you do this your hands should be facing the rear.
Once your hands are close to meeting in the centre (behind), pass the bell from one hand to another. As you do this ensure your head, shoulders and back are facing forwards. You should not be bending or turning your torso.
Bringing both arms back to the front of your body, pass the bell back to your other hand once you reach the starting position. Repeat for 10 repetitions and switch directions.
- You should complete steps 1 to 3 in a singular circular motion. i.e. you should not stop to pass the bell from one hand to another
- Do not twist, bend or turn
- Keep your abs/core muscles are tensed throughout the routine
- If you are doing this routine with a heavy bell or over a sustained period remained focused on your grip/handover – you’ll likely drop the kettlebell if you become complacent
- Use kettlebell gloves if you are struggling with your grip
- The only movement should come from your arms, hips and ankles
- Add heavier weights for a more intense workout
Kettlebell Slingshot Video
That’s all for this week folks. If you are looking for another kettlebell workout, why not check out my previous posts? To recap; part one: kettlebell sumo deadlift, part two: kettlebell renegade row, part three: kettlebell windmill.