The kettlebell is one of the most ubiquitous pieces of equipment in the gym, but when people do use them, they tend to stick to the same few exercises.

But there are different types of Kettlebell exercises, in particular, ballistics and grinds. In this blog, we’ll give you a rundown of the different types of kettlebell exercises and how you can use them to increase your performance.

What Are Kettlebell Ballistics?

Ballistic kettlebell exercises are explosive movements that generate power dynamically. Similar to Olympic weightlifting, ballistics are power based and combine a mixture of strength and speed in order to lift the weight.

Explosive Power

Ballistic exercises like swings, snatches, and cleans develop fast-twitch muscle fibres, enhancing explosive power for sports and daily activities.

Cardiovascular Fitness

These kettlebell exercises elevate heart rate, improving cardiovascular endurance and burning calories effectively in a short time.

Joint Mobility

Ballistic exercises require a wide range of motion, promoting joint flexibility and mobility.

Core Activation

The rapid hip hinge and explosive kettlebell movements heavily engage the core muscles, fostering core strength and stability.

Time Efficiency

Ballistic exercises provide a high-intensity workout in less time, making them suitable for busy schedules.

Ballistic Kettlebell Exercises

Kettlebell Swing

• Stand with your feet hip-width apart, kettlebell just in front of your feet. Hinge at hips while maintaining neutral spine and grasp the kettlebell handle with both hands.

• Swing the kettlebell back between your legs and use your hip power to explosively thrust your hips forward, propelling the kettlebell to chest height.

• Keep your arms straight, engage your core, and tighten your glutes. Allow the kettlebell to swing back down while maintaining hinge.

• Maintain control whilst using your hip hinge to initiate the next swing.

Kettlebell Clean

• Start in a hinge position with the kettlebell between your feet. Grip the handle, explode through your hips, and pull the kettlebell up while keeping it close to your body.

• As the kettlebell reaches chest height, tuck your elbow in and rotate your wrist, catching the kettlebell at your shoulder.

• Straighten up, core engaged, with the kettlebell resting against your forearm. Reverse the movement to lower the kettlebell back down.

• Keep your back flat and focus on a smooth, controlled motion. 

Kettlebell Snatch

• Stand with your feet shoulder-width apart and the kettlebell between your legs.

• Hinge at hips, grip the kettlebell, and explosively extend your hips, pulling the kettlebell upward. As it rises, bend your elbow and guide the kettlebell straight up.

• At the peak, swiftly shift your hand under, locking the elbow. Straighten and fully extend your hips and knees.

• Lower the kettlebell in a controlled manner by hinging your hips. Focus on fluidity and engage core for stability. 

What is a Kettlebell Grind?

On the other hand, kettlebell grinds are exercises that are performed slowly with precision. Grinds rely less on speed and more on strength, similar to powerlifting, with the muscles being held under tension for longer periods of time.

Increased Muscle Activation

With the slower movements, this increases the time the muscles are under tension and therefore increased muscle growth.

Technique Focused

When you’re taking your time with the kettlebell grind exercise, it gives you time to focus on improving your form.

Full Body Workout

Because these exercises require tension throughout the whole body, even when focusing on a specific muscle group, you’ll be using other muscles to activate and stabilise.

Grind Kettlebell Exercises

Kettlebell Goblet Squat

• Hold the kettlebell close to your chest, gripping the handle with both hands, elbows pointed down. Stand with feet slightly wider than shoulder-width.

• Initiate squat by pushing your hips back and bending your knees. Keep your chest up, back straight, and core engaged.

• Descend until your thighs are parallel to ground or below, ensuring knees track over toes. Maintain a neutral spine throughout.

• Push through your heels to stand, fully extending hips and knees. 

Suitcase Deadlift

• Place two kettlebells on the ground beside your feet. Stand with feet hip-width apart.

• Hinge at the hips, maintain a neutral spine, and grip the kettlebell handles. Engage core and lats.

• Drive through your heels, straightening the hips and knees while lifting the kettlebells. Keep them close to your body.

•  Lower kettlebells by hinging at the hips and maintaining back integrity. keep shoulders retracted, chest up, and spine neutral. Maintain control throughout the movement.

Single Arm Shoulder Press

• Grip the kettlebell handle firmly with your elbow bent and wrist straight. Press the kettlebell vertically, extending your arm fully overhead.

• Keep your core engaged to maintain balance and stability.

• Lower the kettlebell back to your shoulder in a controlled manner. Maintain proper posture with no leaning or arching.

• Keep a neutral spine, engage the core, and use a weight that you can press with control.

In order to maintain an exciting and well-balanced training plan, incorporate kettlebell ballistics and grinds into your workouts. This will help you to achieve both explosive and absolute strength. Plus, it’s a surefire way to get a full body workout with minimal equipment.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength ; Misc > Workout