Kettlebell Switching Hands


Craig Fingrutd: RKC, AKC, MKC	KettleBellWorks.Com	Izzy Barish: AKC

Switching

When working with one kettlebell you will want to switch the kettlebell from one hand to the other. This allows you train over longer periods of time increasing both cardiac conditioning as well as increasing your strength. This is usually performed from a swing motion or from the rack position. Do not take the switching lightly as it is integrated into many routines. There are there are several ways to accomplish this.

Release & Catch
Float & Catch
Corkscrew 
Bottom Switch
Hot Potato
Flip & Catch

Release & Catch

In the Release & Catch the hand releases the kettlebell near the apex of the swing and is replaced by the free hand. As you swing the kettlebell up, bring the free arm up at the same time. At the apex of the swing place the free hand over the fingers of the hand holding the kettlebell. Move the hand holding the kettlebell away, and grasp with the hand that was left in its place. Swing the kettlebell down and continue.


		Release & Catch

Float & Catch

The Float & Catch is similar to the Release & Catch except the kettlebell floats in the air and then grabbed while floating in place. Instead of placing the free hand over the hand grasping the handle of the kettlebell, use a pull back motion on the kettlebell with the swinging hand near the apex. Feel as if you are trying to let the kettlebell float in the air. Grab the kettlebell with the free hand, swing down and continue.


			Float & Catch

Corkscrew

The Corkscrew is similar to the Release & Catch except the kettlebell is rotated 180 degrees prior to hand exchange. At the apex of the swing, rotate your hand 180 from the thumb going over the top inside to outside the body. Then place the free hand over the handle and release the bottom hand, swing down and continue.


			Corkscrew

Bottom Switch

The Bottom Switch is the same as the Release & Catch except the exchange of the hands occurs at the bottom of the swing between your legs.


			Bottom Switch

Hot Potato

The Hot Potato starts and finishes in the rack position. It can be done a variety of ways.

The Praying Hot Potato holds the kettlebell in the standard rack position then straighten the fingers as if you are going to pray. Bend at the knees and pop up. Use that momentum and pop up the kettlebell up from one hand over to the next. As the kettlebell comes over, let your entire body slow the bell down as it settles in place by bending and absorbing the weight with the legs. Keep your elbows inside and against your body at all times or you can hurt your shoulder or elbow.


			Praying Hot potato

The Bottom Up Hot Potato is the same as the Praying but the kettlebell is held in the bottom up position. The Waiter Hot Potato holds the kettlebell in the waiter position. You can stay with the same technique or mix and match them up. Go from a Praying in one hand to a Bottom Up in the other.


			Hot Potato Bottom Up

Hot Potato Waiter

Flip & Catch

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