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Kettlebell Throws for Fun and Madness – Guest Post by Curt Pedersen

By Curt Pedersen

Spring is here and summer is just around the corner. This means, for those of us north of the equator that the days are getting longer and warmer. What it means for those of us who like to lift weights is that it’s time to take our workouts outside. Training outside allows you to do many things you can’t do in the gym while getting some sun and fresh air too. One of these things is kettlebell throws. This article discusses the benefits of kettlebell throws and shows a couple ways they can be done.

Kettlebell Throw Benefits

1. Throwing heavy objects like a kettlebell as far and/or high as possible is a lot of fun!

2. You’ll increase explosive upper and lower body strength at the same time.

3. They’re a great way to get in a total body workout with just one exercise.

4. More fun than stretching. Throwing a kettlebell is a great way to warm up before working out.

5. They’re a great for burning calories and improving your fitness levels too.

Types Of Kettlebell Throws

1. Two Handed Kettlebell Throw

This is the simplest type of kettlebell throw to perform. They’re done the same way you perform a kettlebell swing. The only difference is that you release the kettlebell when it reaches slightly higher than waist level during the swing phase of the movement.

Drive forward with your glutes, hamstrings, and hip muscles as hard as possible when you release the weight. You should be up on your toes and moving forward when you release the kettlebell. Your goal should be to throw the kettlebell as far out as possible. Distance, not height it your goal.

2. One Handed Kettlebell Throw

You’ll do this exercise the same way you perform the two handed throw. The only difference is that you swing the kettlebell with one hand and release when you are getting to the high point of the swing. The goal again is to throw the kettlebell as far as possible.

3. Overhead Kettlebell Throw

Here’s a really fun type of kettlebell throw. The Overhead Kettlebell Throw will build both your ability to generate a lot of total body power quickly and strengthen your core muscles fast.

This exercise is done the way its name implies. You perform a two handed kettlebell swing and instead of letting the weight go forward when it reaches waist height you to continue to swing the kettlebell upward and throw it over your head as far as possible. Distance is the key here too.

Overhead Kettlebell Throw Video

Adding Kettlebell Throws To Your Workout

I like to perform one of the three types of throws I mention at the beginning of my workout. This is because I am fresh and able to work hardest at this time. You can do them for a predetermined number of throws or a set distance for 3-4 total sets. When I am doing one or two handed kettlebell throws I prefer to do them for about 50 yards for 2-3 sets. My goal is then to reach the finish line in as few throws as possible during every set. This is a great conditioning exercise too.

When I’m doing overhead throws I like to do 10 throws for 3-4 sets. Here I work to throw the kettlebell further every time. I find this type of throw is better for explosive and core strength than it is a conditioning exercise. One of my favorite ways to train is to perform kettlebell throws at the beginning of my workout and finish my workout with farmers walks (http://www.stayfitcentral.com/workouts/exercise-descriptions/farmers-walks/) for the same distance. In between I perform 3-5 sets of pushing exercises, squats, and swings.

Final Words

Now you what kettlebell throws are and how they can benefit you. All that’s left for you to do is get outside and throw. After a couple of weeks I guarantee that you’ll find they are not only fun but a great way to get stronger and into better shape super fast.

About The Author

Curt Pedersen is the lead blogger at Stayfitcentral.com (http://www.stayfitcentral.com). Stayfitcentral.com publishes the best information online to help you build your best body without going to the gym or spending money on useless equipment and nutritional supplments. Their content features workouts you can do without a gym, fitness equipment and supplement reviews, fat burning and muscle building workouts, and high protein recipes.

Comments on this entry are closed.

  • Spencer April 12, 2012, 2:54 pm

    That video looks awesome! I want to look like that guy while I’m doing it!

  • Nikki April 13, 2012, 6:38 am

    Hmm, cool. I was thinking about taking up kettlebells *visualizes self thwacking self in head with said kettlebell trying to do an overhead kettlebell throw*

  • Casey April 13, 2012, 9:23 am

    I want to try this. I don’t really have much experience with kettle bells but I have a little one. Do you think I could just go in the park and throw them? I certainly have done the two handed and one handed swing.

  • Spencer April 16, 2012, 8:20 am

    Did this with a medicine ball this weekend. Awesome explosive fun!

    • Josh Hanagarne April 16, 2012, 10:38 am

      How much does your heaviest medicine ball weigh? Are you throwing them for distance?