From Jeff Martones H2H: Kettlebell Drills from http://www.tacticalathlete.com

The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations.  Due to the fact when black kettlebells sit in the hot sun – they get HOT – you’ll find it natural to want to toss the bell like a hot potato!

The Hot Potato is a dynamic drill for strengthening the muscles of the core and upper body.  There are many variations to this exercise; some develop more hand/forearm strength than others.  Be sure to start out with a light kettlebell and gradually progress with both number of reps and with increased weight.

Figure 1
Figure 2
Figure 3
Figure 4

Technique:

  • Starting in the “rack” position, hold the ball of the KB in your hand with the handle pointing down. (Figure 1)
  • Contract you lats and keep your triceps touching your ribcage upon impact.
  • Using hip snap alone, quickly and explosively “pop” the KB up and over to the receiving hand – allowing the KB to initially follow a short arch. (Figure 2)
  • Keep your glutes and abs tight throughout; the power behind this exercise is generated with the legs and hips.(Figure 3)
  • Actively exhale with every catch. (Figure 4)

 

 

Tips:

  • Beginners & indoor users may hold on to the handle with the free hand.
  • Be sure to keep your elbows close to your body and let some air out as you catch the KB to absorb some of the impact.
  • Go fast!!  Don’t let the bell “rest” in the palm.

Variations:

We will feature the many variations in future weeks . . .

Combines well with:

  • Around the Body PassTM
  • Figure 8TM
  • Front Squat

Benefits:

  • Strengthens all the muscles that stabilize your core.
  • Strengthens the muscles in the hand and forearm.
  • Develops oblique strength and lats.
  • Improves eye-hand coordination.

Get Strong! Stay Strong! (and watch your nose!)

Chris

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