According to Dave Bellomo, author of "Kettlebell Training for Athletes," kettlebell exercises train your entire body in more than one plane of movement. For baseball players, this translates to movements specific to the sport. Training with kettlebells allows baseball players to improve their endurance and power in a short amount of time. Baseball players also achieve a stronger core and improved overall athleticism from utilizing kettlebells in their workouts.
Overhead Towel Swing
The overhead towel swing strengthens your lower back and abdominal muscles. Begin by placing a towel through the handle of the kettlebell. Hold the towel on each end with the kettlebell approximately 3 feet from your hands. Swing the kettlebell from side-to-side in order to obtain momentum. Once you have gained enough momentum, pull your hands over and around your head in a circular motion. As you swing the kettlebell around your head, lean back and rotate your torso. Once you have completed your repetitions on one side, slow the kettlebell to a complete stop. Repeat the process in the other direction.
Single Snatch
The single snatch is an explosive lift that involves many major muscle groups. Straddle the kettlebell with your feet slightly wider than shoulder-width. Point your toes out and align them with the handle of the kettlebell. Grab the kettlebell with one hand. Look straight ahead, using your spinal muscles to keep your back flat. Initiate the movement using a large backswing. As you swing the kettlebell up, forcefully drive up through your legs, hips and lower back. Push into the kettlebell near the top of the movement so the kettlebell ends up overhead. The handle of the kettlebell is below the ball portion at the top of the movement.
Single Floor Press
Single floor presses strengthen your chest, shoulders and triceps. During the exercise, your abdominal muscles work to prevent you from being pulled to the weighted side. Lie on the floor or mat, with your knees bent and the kettlebell next to your abdomen. Grasp the handle of the kettlebell using a palm-up grip. Inhale deeply, then exhale as you press the kettlebell up and over. Lower the kettlebell slowly until your elbow touches the floor. Pause at the bottom of the lift, keeping tension on your chest, shoulder and triceps. Repeat for the desired number of repetitions, then switch hands.
One Hand Swing
A ballistic exercise, one-hand swings strengthen your thighs, hips, back and shoulders. Straddle the kettlebell, your feet slightly wider than shoulder-width. Your toes line up with the handle of the kettlebell. Keeping your back and your feet flat, squat down and grab the kettlebell with one hand. Stand up with the weight and lean slightly to the side in order to center the kettlebell between your legs. Slower lower the weight until it is knee-level. Swing the kettlebell back between your legs. Forcefully drive the kettlebell forward and up, using your hips, thighs and lower back. Once the kettlebell reaches eye-level, allow gravity to pull the kettlebell back down between your legs. Repeat for the desired number of repetitions, then switch sides.
References
- "Kettlebell Training for Athletes"; Dave Bellomo; 2010
- "Kettlebell for Dummies"; Sarah Lurie; 2010
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