Exercise of the Week...

• February 18, 2006

• February 11, 2006

• February 4, 2006

• January 28, 2006

• January 21, 2006

• January 14, 2006

• January 7, 2006

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H2H: Kettlebells Circuits

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Exercise of the Week: January 28, 2006

from H2H: Kettlebell Drills

Hot Potato

The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations.  Due to the fact when black kettlebells sit in the hot sun - they get HOT – you’ll find it natural to want to toss the bell like a hot potato!

The Hot Potato is a dynamic drill for strengthening the muscles of the core and upper body.  There are many variations to this exercise; some develop more hand/forearm strength than others.  Be sure to start out with a light kettlebell and gradually progress with both number of reps and with increased weight.

Figure 1	Figure 2	Figure 3	Figure 4

Technique:

• Starting in the “rack” position, hold the ball of the KB in your hand with the handle pointing down. (Figure 1)
• Contract you lats and keep your triceps touching your ribcage upon impact.
• Using hip snap alone, quickly and explosively “pop” the KB up and over to the receiving hand – allowing the KB to initially follow a short arch. (Figure 2)
• Keep your glutes and abs tight throughout; the power behind this exercise is generated with the legs and hips. (Figure 3)
• Actively exhale with every catch. (Figure 4)

Tips:

• Beginners & indoor users may hold on to the handle with the free hand.
• Be sure to keep your elbows close to your body and let some air out as you catch the KB to absorb some of the impact.
• Go fast!!  Don’t let the bell “rest” in the palm.

Variations:

We will feature the many variations in future weeks . . .

Combines well with:

• Around the Body PassTM
• Figure 8TM
• Front Squat

Benefits:

• Strengthens all the muscles that stabilize your core.
• Strengthens the muscles in the hand and forearm.
• Develops oblique strength and lats.
• Improves eye-hand coordination.