Kettlebell Slingshot

Quote: "Everything in your body is interrelated and isolation is a myth." - Pavel Tsatsouline

You may be asking yourself: What is a Kettlebell Slingshot?  The Kettlebell Slingshot is an exercise that involves you moving a kettlebell around your waist area by transferring the kettlebell from one hand to another.  It is a fantastic exercise for developing strength and stability in the core, obliques, abdominals and arms all at once.

Kettlebell Slingshot

The core is the centre of power in all body movements.  If you are able to engage the core, it will assist the rest of the body to move more efficiently with more speed and power.  Trying to perform movements without engaging the core is like using only 4 cylinders in a V8 sports car.

Benefits of the Kettlebell Slingshot

There are many benefits to doing the Kettlebell Slingshot.  There are both health related benefits and performance related benefits.

Health Related Benefits:

  • Develops functional strength and conditioning in the core, obliques and abdominals.
  • Improves posture by acting as a counterbalance to posterior chain training.
  • Teaches you how to effectively engage the core.
  • Improve mobility in the shoulders.

Performance Related Benefits:

  • Improves your performance in traditional strength exercises like the squat, bench press, deadlift and the power clean.
  • Develops explosive power that is beneficial to track and field athletes, football players and MMA athletes.
  • Improves hand to hand coordination.
  • Can be used as an active form of recovery.

How to do a Kettlebell Slingshot

  • Grab a kettlebell by the handle with one hand.
  • Stand in a shoulder width stance.
  • Bend your knees slightly.
  • Engage your core.
  • Keep your upper body straight and vertical.
  • Use your core to move the kettlebell in one direction.
  • As you near the end of the range of motion for one hand, transfer the kettlebell to the other hand in front of the hips and then behind the hips.
  • Keep repeating this movement until you feel comfortable with it.
  • Use your core to slow the movement of the kettlebell and change directions.
  • Breathe naturally in through the nose and out through the mouth throughout the whole movement.

Kettlebell Slingshot Dos

  • Engage your core.
  • Swing the kettlebell in a controlled manner.
  • Maintaining an upright posture.
  • Keeping your knees slightly bent.
  • The kettlebell changes hands in front of the hips and behind the hips.

Kettlebell Slingshot Don’ts

  • Not using the core.
  • Using only the arms.
  • Swapping the kettlebells beside your hips.
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