New King of Kettlebell Exercises?

As I mentioned in the previous email, I came up with this weird new kettlebell exercise after a couple beers…

Now I wasn’t completely drunk. I would never do this exercise completely drunk. It’d be dangerous and stupid. You’ll see why.

But a few beers sometimes gets the creative juices flowing and because I have a Kettlebell just lying around, when I’m feeling playful I pick it up and mess around.

Even 100% sober, this exercise takes concentration and requires co-ordination, balance, agility, strength and power and will benefit those qualities.

Check it out, then read on for some further comments after the vid:

When you’re first trying the Whirling Dervish, start with a lighter KB and think of it as skill practice. Learn the technique and master the movement before trying to push it. Proper form is key!

This new kettlebell exercise is something I’ve come up with that gives you a lot of benefits that you don’t get from most other exercises.

It harnesses the unique properties of the kettlebell in that you can swing it to and generate a lot of momentum.

You can also do this with a dumbbell but it’s a lot better with a kettlebell.

There are a lot of other benefits to this new kettlebell exercise in addition to those mentioned in the video: improved footwork, co-ordination.

And the last benefit I did mention in the video is huge – prevention of knee ligament injuries that often happen in sports like soccer, basketball and football when you’re running and changing directions at high speed.

Of course, this exercise helps MMA fighters and martial artists with power generation for strikes and throws. But if you follow this blog, you know that already…

TACFIT Kettlebell Spetsnaz: Kettlebell Exercises you've never seen before...But truly I don’t care what other people think of me when I’m in the gym – just get the job done, know you’re more “advanced” than most of the monkeys surrounding you and smile to yourself when you see them grunting on the Leg extension machine.The only thing you’ve got to worry about is looking like a weirdo in the gym! LOL

Now, if you like unique kettlebell exercises and want a time-efficient and effective program full of non-standard KB exercises, I highly suggest checking this site out:

When you grab the KB Spetsnaz program from Scott, I’ll hook you up with my Crazy 8’s Kettlebell Circuits FREE. Just shoot me an email with your invoice # and I’ll get you setup.

Questions? Comments? Let me have ’em below…

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12 Comments on "New King of Kettlebell Exercises?"

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3 years 6 months ago

Nice as always i like kettlebells and im curious about scott sonnen program but i really like your workouts how could i incorporate the kettle in a way i dont stop with your programs?

Pai Mei
3 years 6 months ago

Your whirling dervish exercise (a name also given to a mace exercise popularized by youtube’s zenkahuna) is essentially Scott Sonnen’s Swingblade, (Commando Task #7 of his Spesnaz kettlebell exercise program). I think Coach Sonnen’s variation generates more torque, but I like your version too. Thanks for sharing.

3 years 7 months ago

Awesome I tried it today but the gym only had 25 lb kettlebell, next time I will try it at another gym with heavier kettlebells.

3 years 7 months ago

“those crazy guys” ? how about a little respect?

3 years 7 months ago

TRUE. Sorry if I offended. Ignorance on my part – I don’t think they’re crazy as in a mental insufficiency – but the spinning is crazy for sure in the sense that if I were to spin that fast for that long I would surely fall over and vomit. Just like when I see a big KO and I say, “Shit, that was crazy!”

Gary George
3 years 7 months ago

sweet! gonna try this out in the morning, and share it with my clients. thanks eric

3 years 7 months ago

that`s what i like of kettlebells it does invites you to be creative as they are not an static exercise like weightlifting such as squat where the movement is always the same both have their place in training
im just saying kettleebells are very interesting to keep training fun.

3 years 7 months ago

Nice idea. I think you could get better core and stabilizer action using resitance bands.
Face the band, straight arms,(not locked out), twist and step forward with a swinging a bat action
return and go the other direction.

You could also do a single arm punch action switching hands.

3 years 7 months ago

Eric, i can see how this workout helps with functional fitness
Top quality info as always

3 years 7 months ago

Love it!!!

3 years 7 months ago

love it … something new to add to a workout .

Steve VB
3 years 7 months ago

What an absolute beauty!! i can see this will really help me with my rotational power and speed, which i will need to break my ten tiles for my black belt grading. Will implement in fridays workout. Let ya know how it goes.