Kettlebell can provide a good workout for basketball players. Most basketball athletes are tall with long arms and legs. Typical gym workouts are not always beneficial to these body types. Kettlebells provide weighted workouts without some of the restrictions that barbells and gym equipment have. They can also help improve strength, endurance and flexibility, giving basketball players the power they need on the court.
Kettlebell Clean, Catch, Press
The kettlebell clean, catch, and press is an exercise that works on your quadriceps and calf muscles. It can help make you stronger in the lower body for jumping and running. To start, squat down over the kettlebell with your knees bent and back straight. Grab the handle of the kettlebell with both hands and quickly lift it upward to your chest, keeping it close to your body. Swiftly let go of the handle and catch the kettlebell by the ball section with both hands. Then press the kettlebell upward by pushing up with your knees into a standing position, while also lifting the kettlebell up over your head using both arms. Return the kettlebell back down in the opposite way you lifted it. Repeat the exercise 12 times.
Kettlebell Squat Press
The kettlebell squat press is a lower body workout that also strengthens your back. It can help you build strength for activities like rebounding and blocking shots. Stand with your feet about shoulder-width apart and knees bent in a squatting position. Hold a kettlebell by the handle in each hand. The ball section of the kettlebells should be behind your hands. Keep your arms bent at the elbows with your upper arms parallel to the floor. Lift with your legs into a standing position while also driving the kettlebells straight up above your head. Extend upward until your arms are straight. Then slowly lower the kettlebells back down to your shoulder area, and lower yourself back into a squatting position. Perform 12 total repetitions, rest and repeat.
Kettlebell Side Lunge
The kettlebell side lunge exercise focuses on your side-to-side maneuverability and stamina when playing defense against an opponent. Begin by standing up straight while holding a kettlebell by the handle in each hand. Step to your right and bend your right knee, lowering your body until the right kettlebell touches the floor on the outside of your leg and the left kettlebell touches the floor on the inside of your legs. Keep your arms straight at the elbow. Your left leg should also be straight and out to the side. Now raise yourself back up to a standing position and lunge to your left in the same fashion. Repeat the exercise 12 times and complete at least two sets.
Single Leg Dead Lift
One of the most common injuries in basketball is to the hamstrings. The single leg dead lift will help strengthen this muscle and help keep you healthy. Stand straight up while holding a kettlebell by the handle in your right hand. While keeping your back straight, bend forward at the waist while raising your right leg behind you and lowering the kettlebell in front of you. Your arm and back should be straight and parallel with the floor. Your right arm should be straight up and down as the kettlebell is touching the floor. Slowly raise yourself back up and repeat for 12 repetitions. Then repeat the exercise on the left side. Try to perform two sets on each side of the body.
Kettlebell Reverse Lunge, Step Up
The kettlebell reverse lunge and step is an exercise that mimics the actions of a lay-up in basketball and helps tone the muscles needed for game play. Grab a kettlebell by the handle in each hand with the ball section behind your hand. Hold the kettlebells at shoulder height with your elbows bent and close to the body. While standing in front of a step platform, lunge backward with your left leg while bending your right knee. Then step forward with the left leg up onto the platform and raise your right knee into the air. At the same time, lift the right kettlebell up and over your head. Then slowly lower yourself back down to the starting position and repeat the exercise the opposite way with your right leg lunging behind you and then stepping up on the platform. Perform the exercise 12 times on each side.
Figure 8 Handling Drill
The figure 8 handling drill is a workout that helps strengthen your grip and can also improve your ball handling, quickness and hip strength. Simply grab a kettlebell by the handle with your right hand and bend your knees into a squatting position. Pass the kettlebell around the back of your right leg to your left hand by going through your legs. Take the kettlebell with your left hand and swing it around your left leg and pass it through your legs to your right hand. Continue going around each leg, passing the kettlebell to each hand in a figure 8 motion. After 12 repetitions, switch direction.
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