A kettle bell is a modified medicine ball with a handle. The handle makes it easier to grip the medicine ball and perform a wide range of motions to work out all major muscle groups. Kettle bells come in various weights and sizes, just like medicine balls. Throwing a kettle bell in specific motions helps athletes develop explosive power.
Overhead Throw
The overhead throw works the upper body muscles, including the chest, deltoids, trapezius, triceps and biceps. The exercise is performed by holding the kettle bell by the handle with both hands. The weight of the ball should be equally distributed. Stand straight, taking the ball back behind your head. Have a partner spot you in the event that the kettle bell is a bit too heavy to prevent injury. Using your arms and chest muscles, throw the ball in front of you. Do not rock your lower back to generate power, instead rely only on the target muscles keeping your posture straight. Repeat this eight to 10 times in a set.
Lunge Throw
The lunge throw helps build arm and chest strength while also focusing on explosive leg power. This exercise launches the ball above your head, so be focused on what you are doing to prevent the ball from falling on you. Stand with the kettle bell held in front of your waist. Use both hands to grip the handle, evenly distributing the weight. Squat down, bending your legs while keeping your knees over your ankles. When you get to the bottom of the squat, explode up, bringing the kettle bell over head and releasing it at the top. Allow the kettle bell to fall on the ground. Repeat eight to 10 times in a set.
Sit Up Throw
The sit up throw is a move similar to the overhead throw. This exercise is best done with a partner helping you between throws to retrieve the ball while you do sit-ups in between. Lay on the ground in sit-up position with your knees bent for balance. Hold the kettle bell behind your head, allowing it to rest on the ground. As you raise your torso, focusing on keeping your core tight and strong, keep the kettle bell over your head. At the top of the sit up, release the ball into a mat. Continue to sit ups until you partner replaces the kettle bell on the ground behind your head. Repeat the throw 10 times in the course of doing 20 to 40 sit ups.
Workout Location
Find a place where you won't be concerned with hitting anyone or anything. Grassy parks, backyards or uncrowded sandy beaches are ideal places. While the ball is encased in rubber, it has a cast iron handle that can break when coming in contact with hard surfaces, especially after being thrown.
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