A kettlebell is a handheld weight that looks like an iron-cast cannon ball with a handle. Kettlebells are used as part of a strength-training program. You hold the handle of the kettlebell and perform moves such as swings and snatches. Benefits to a tennis player include improved endurance and strength.
Features
Kettlebells originated in Russia and come in sizes labeled as poods. One pood equals 35 pounds. When you begin training for tennis with kettlebells, start with the smaller weights and more reps. As you become accustomed to the moves, you can increase weight and do fewer reps.
Benefits
Kettlebell swings and snatches use fast jerking motions to complete the exercise. These moves can help you add speed and strength to your swings on the tennis court. To prepare for your workout, you'll need a single kettlebell and an open area.
Swing
For a kettlebell swing, stand with your feet shoulder-width apart. Bend your knees and grab the kettlebell with both hands. Keep your hips back as you swing the kettlebell between your legs. Bring your body up into a standing position as you lift the kettlebell overhead. Return to the starting position and repeat for a total of two to three sets of 10 to 15 reps.
Snatch
With your legs shoulder-width apart, squat to start the kettlebell snatch. Grip the kettlebell with one hand and lift it until it reaches the same height as your forehead. Flick your wrist and allow the kettlebell to rest on your forearm. Continue moving your arm until it is vertical with your ear. Once your arm is fully extended, return to the starting position. Repeat for two to three sets of six to eight reps.
Considerations
You can perform variations of these moves, depending on your athletic ability. Beginner kettlebell users may decide to only swing the kettlebell chest height during the swing exercise. You may also practice the motions of the swing and snatch without the kettlebell. After you feel comfortable with your form, add the weight.
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