Enhance athletic performance
Best of all — they’re fun! Forget about rep/set schemes or fighting
the clock. Time and stress will melt away when you practice these fun
and challenging drills. Please note: These drills do have an element of
risk (which can make them even more fun for you risk takers out there).
My goal is to train not maim, so please heed the following safety tips:
- Train where there is no concern about property damage or
injury to anyone. A soft, level surface is optimal.
- Don’t try to recover a questionable rep or bad catch.
When in doubt — drop the KB.
- Beware: rubber kettlebells (4 and 8kg) have an
unpredictable bounce pattern when dropped on a hard surface.
- Quick feet are happy feet!” Thin-soled shoes or bare
feet are optimal.
- Start with a light KB, learn and master movement
patterns.
- Build up the training load gradually using common sense.
- When all else fails, remember the H2H Motto: “If you’re
going to be stupid, you better be tough!”
“Slingshot/Figure 8 Combo”
The “Slingshot/Figure 8 Combo” (i.e. the around the body pass) is a
powerful midsection exercise and serves as a good warm-up and/or active
rest drill. It will develop strength, endurance, the skill of ‘matching
the breath with the force’, and quick alternation of being loose and
tight — all essential in kettlebell lifting, martial arts, and sports.
Pick up the kettlebell and grip the handle with one hand. Pass it
from hand to hand around the body in a clockwise/counter clockwise
fashion. Keep your abs, glutes, and legs tight. Arms stay fast and loose
until the moment your hand grabs the kettlebell.
“The Slingshot.”
Quickly pressurize your abdomen, ‘sending energy to your fist’, then
instantly go loose again. After a few warm-up circles in each direction,
it’s time to add the figure 8. Begin with the kettlebell in you right
hand. Pass it counter-clockwise to the left hand. When it comes back to
the starting right hand, quickly fold at the hips, contract your abs,
and pass the KB between your legs to your left hand.
“The Figure 8.”
Move your left hand in a clockwise fashion passing the KB to
your right hand. When it comes back to your starting hand (left), fold
at the hips, contract your abs, and pass the KB between your legs to
your right hand. Repeat as many times as you can in good form. Note: the
kettlebell is always passed between the legs from front to back.
Be sure to master this drill before moving on to the next one.
"Tactical Lunge™/Slingshot/Figure 8 Combo"
The Tactical Lunge™ is a superior lower body conditioner that targets
the glutes, hamstrings, quads, and adductors. I strongly advise that you
master the Tactical Lunge™ before attempting the combination drill.
Begin by picking up the kettlebell in your right hand. Step backward
with your right foot, the right knee barely touching the ground. Your
left shin should remain vertical, loading your left glute.
Simultaneously pass the kettlebell under your left leg to your left
hand. Stand straight up and repeat the sequence stepping back with your
left leg, passing the KB under the right leg to your right hand. Repeat
for reps or time, terminating before form deteriorates. Now add the
Slingshot/Figure 8 Combination to the Tactical Lunge™. This combo
actually gives you a built in rest allowing you to perform more reps,
prolonging the misery, I mean enjoyment.
"Hot Potato™/Slingshot/Figure 8 Combo"
The Hot Potato™ is a dynamic drill for strengthening the muscles of the
core, chest and arms. An easy and simple variation of this drill is to
begin by holding the ball of the kettlebell in your right hand, the
handle down. Keep your elbow attached to your torso, abs, glutes, and
legs tight. Quickly and explosively pass the kettlebell from
hand-to-hand, actively exhaling upon every catch. Be sure to master this
drill before moving on to the slingshot/figure 8 combo.
“The Hot Potato™”
Now add the Slingshot/Figure 8 Combo. Start with the ball of
your kettlebell in your right hand, the handle down. Hot Potato pass it
to your left hand. Pass it back to the right, grabbing the KB handle
with your right hand. Guide the kettlebell around your right side,
behind your back, passing it to your left hand. Your left hand guides
the KB around your left side, towards the front. Quickly contract your
abs, fold at the hips and pass the KB between your legs to your right
hand. Drive off your right foot, leg, and hip (as you would throwing a
boxer’s uppercut). Catch the ball of kettlebell with your left hand.
The Works
As you can see, H2H Kettlebell drills can be quite demanding.
They require your complete attention and some coordination. By adding
one new element or combining a few elements, you can load different
various parts of your body without overtraining.
For you H2H practitioners,
H2H II is
available with over 50 new drills, as well as
H2H: Kettlebell
Circuits
Train Hard. Stay Safe.
Jeff Martone,
Tactical Athlete Training Systems
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