Kettlebells provide a tough workout that builds the hips, hamstrings, core and arms via dynamic moves that simultaneously engage multiple muscle groups. Strength is a premium quality in football. The potential for gaining a competitive edge from kettlebells has attracted the attention of individual players such as New Orleans Saints quarterback Drew Brees and the entire Tennessee Titans squad. You can go for an entire kettlebell program, or add tailored exercises for specific workout goals.
Significance
In an interview with NFL Total Access, Titans strength and conditioning coach Steve Watterson describes a league-wide switch away from machines; the machines are primarily used for secondary strength-training purposes. Borrowed from strongman competitions of yore, "We're going back to lifting good-old-fashioned tonnage," he says. San Diego Chargers strength and conditioning coach Jeff Hurd notes the ease of applying kettlebell exercises to strengthening muscles for specific movements needed on the football field.
Kettlebell Turkish Get-up
Titans fullback Casey Cramer demonstrates one of the most challenging and useful total body exercises -- the Kettlebell Turkish Get-up -- for NFL Total Access. Lie on your back, knees bent, with a kettlebell you can handle easily. Hold the kettlebell in the palm of your right hand, straighten your arm toward the ceiling, extend your elbow and lock it. Straighten your left arm and press yourself to a seated position with your left hand. Keep your eyes on the kettlebell throughout the exercise. Elevate your torso. Keep your leg and butt off the floor by keeping your right arm as vertical as possible and using your left hand. Twist onto your left knee, elevate to a lunge and then move to a standing position. Keep your eyes on the kettlebell, making certain it remains elevated by your straight arm. Reverse the process to return to the floor.
Single-leg Kettlebell RDL
Brees, and Houston Texans defensive end Connor Barwin, demonstrate the single-leg kettlebell RDL -- or Romanian deadlift -- for the online training site Stack. Work on activating your glute muscles, recommends Todd Durkin, owner of Fitness Quest 10 in San Diego. Stand with a 15 to 30 lb. kettlebell in each hand and complete two sets of 8 to 10 repetitions per side. Use a lighter weight if necessary. Place all your weight on one foot. Lean forward, raising your other leg straight behind you and lowering your torso. Keep your arms pulled straight down as you hold the kettlebells. Keep your balancing leg slightly bent as you pivot at the hip. Durkin recommends keeping your back flat.
Kettlebell Swing
The kettlebell swing provides a powerful glute and hamstring workout that doesn't ignore the lower back and arms; it is one of the most complete kettlebell exercises. Start with knees bent, feet wider than shoulder width. Bend over, grasp the kettlebell handle and swing the kettlebell to a height slightly above your shoulders. Straighten your knees. keep your head up and thrust your hips forward during the swing Swing the kettlebell down between your legs. Repeat the exercise for 10 reps, adding a second set after a minute of rest.
References
- Bergen Kettlebells: Kettlebells in the NFL
- NFL Total Access; Kettle Bell Training; Brian Baldinger, Casey Cramer; June 2007
- Stack: Drew Brees Workout: Drew Brees Kettlebell Single-Leg RDL
- Stack: Connor Barwin Workout: NFL Strength: Connor Barwin Single-Leg Kettlebell RDL
- Stack: Connor Barwin Workout: NFL Strength: Connor Barwin Kettlebell Swing Circuit
- Exrx.net: Kettlebell Exercises
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