N. P. Laputin & V. Gorbunov: Individual and Partner Kettlebell Juggling [1971]

Individual Juggling

Stand with the kettlebell placed between the feet at a distance of 10–15 cm. Bend forward and grasp the kettlebell handle with an overhand grip.

With a sharp extension of the trunk and flexion of the arm, raise the kettlebell to chest level. As soon as it reaches chest height, give the handle a rotational impulse with a sharp thumb push to release the grip. The open hand remains in the same position. After making one complete revolution, the kettlebell returns to the working hand by its handle.

At the beginning of learning this exercise, the athlete often fails to judge the force of the thumb’s push correctly, and the kettlebell either does not return to the hand by the handle or makes more than one revolution.

With practice, accuracy of effort and coordination are developed (Fig. 77).

This exercise is often performed by alternately using the right and left hands without placing the kettlebell on the floor.

The kettlebell may be rotated in different directions—left, right, forward, or backward.

The exercise develops dexterity, coordination of movement, and the ability to judge effort accurately. It is an excellent means of active recovery.

It is practiced both at home and during training throughout all training periods. It is also included in kettlebell exhibition and demonstration programs.

The exercise should be performed over a thick rubber mat because dropping the kettlebell during practice is unavoidable.

Partner Juggling

The partners stand facing one another at a distance of 3–5 m.

The first partner grasps the kettlebell with an overhand grip, swings it forcefully backward between the legs, then, by sharply extending the legs and trunk, throws it forward with the straight arm so that during its flight it makes one complete revolution and reaches the partner by the handle.

After catching the kettlebell, the second partner immediately swings it backward and returns it to the first, without stopping.

The kettlebell should be released at the moment when the legs and trunk are fully extended, and the straight arm has reached chest level.

The exercise develops coordination, agility, and a sense of distance. It is an excellent means of active recovery after heavy training loads and competitions.

During outdoor training sessions, group juggling is also practiced, involving 3–5 participants arranged in a circle. This improves athletes’ emotional state and develops agility, trunk extensor strength, and coordination.

Athletes should be allowed to perform partner and group juggling only after they have mastered individual juggling.