24 Nov 5 Kettlebell Exercises to Increase Power
Why do some athletes jump higher, sprint faster, and cut quicker than others? It is because of power! A common misconception is that training for strength by loading large amounts of weight directly increases athleticism; however the transfer to your athletic endeavors are not made by simply lifting heavy loads. Power=Work/Time, meaning there is a velocity or speed component when training for power. It is important to keep this in mind if you are either an athlete or you are a healthcare professional working with athletes, as this can be a gap that is often missed with this population. This article will demonstrate 5 exercises that you can perform with just a kettlebell to increase your rate of force production and level up your power!
How To Improve Lifts While Mitigating Risk
We have been asked by many athletes regarding how to reap the benefits of Olympic weightlifting without necessarily performing Olympic weightlifting due to the increased risk for injury if you’re inexperienced with that type of lifting. Before anyone gets upset as to why we are giving alternatives to popular olympic lifts; we are NOT saying olympic lifts are dangerous. We actually have an article written solely on exercises for Olympic weightlifting that you can read below! The reality is that not all athletes have the appropriate equipment required to perform these lifts and/or may not have the experience or available coaching to perform these movements correctly. In addition, the skillset to perform olympic lifts is high, the exercises shown in this article have a lower barrier to entry and are easier to replicate with just one piece of equipment!
“Don’t Place Performance on Dysfunction”
Learn How To Master The Turkish Get Up!
It is to note that good mechanics and strength are a pre-requisite for speed or power training. If you want to focus on control and strength Check this article out. However, when adding intensity to your training, you can truly maximize your training response. Shown in this article are kettlebell exercises for power that will help develop your lower extremity power without going through olympic lifts that often times have a steeper learning curve. These exercises can also serve as an excellent stepping stone to help propel you towards Olympic lifts if that’s the goal!
A [P]Rehab Program For Athletes
Learn progressive whole body and advanced overhead stability specific exercise programming with our Overhead Stability For Fitness Athletes [P]Rehab Program. Learn more HERE!
KettleBell Exercises For Power: Lunge Matrix
One of my favorite combo’s here. This exercises combines the reverse and front lunge. As you reverse lunge you will lower the kettlebell towards the floor. As you get toward the bottom of your reverse lunge load into the front leg to EXPLODE up into a front lunge. This should create momentum for you to elevate the kettlebell towards the arm on the front leg. If you only have access to a dumbbell that also will do the job.
Single Leg KettleBell Swing
This is a great way to bias each extremity when performing a kettlebell swing. As you swing the kettlebell up, elevate one leg. As you swing the bell up, focus on creating power with your hips, your hips driving forward should be the primary driver of this movement. it shouldn’t take much to feel the burn! You can start with keeping both legs on the ground if elevating one leg is too challenging. Be honest with yourself and do NOT sacrifice form or technique!
Hip [P]Rehab Program
The Hip [P]Rehab Program is for anyone looking to get more out of their hip(s)! Whether you’re a weekend warrior, competitive athlete, superhero parent, or just someone interested in improving their hip health, you can benefit from this program. We make it easy and teach you how to self [P]Rehab your hips and keep them healthy for anything life throws at you. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective [P]Rehab program that can take you from rehabbing old aches and pains all the way to maximizing your athletic performance on the field or in the gym. Learn more by clicking HERE
Lateral Lunge Using Kettlebell
This exercise will help develop power in the side to side motion. Working in the frontal plane, as well as all 3 planes of motion is important! Once your outside leg hits the floor, explode back to the starting position. Below, you can learn more about lunge variations on our [P]Rehab Audio Experience!
Deadlift <>Goblet Squat
These two commonly performed exercises can easily be combined as shown here. This is a great bang for your buck exercise. When performing a deadlift you are biasing the posterior chain muscles such as the hamstrings and gluteals, as you move into a Goblet squat you bias the anterior chain muscles such as the quadriceps.
Kettlebell Exercises For Power: Single Leg Jump
This exercise requires a lot of control! Notice how the kettlebell is inverted here, this allows me to hug the bell closer to my center of mass. Feel free to drive up with the opposite limb, this will help maximize vertical displacement. The kettlebell will give you some additional load to create power against!
The best exercise for you varies on your sport and what your goals entail. Shown above were just a few exercises you can use with a kettlebell to help develop your lower extremity power. If you’re looking for more power exercises, definitely check out our Plyometrics [P]Rehab Program!