Kettlebell exercises for gymnasts?

[Gym777]

Hi everyone

I'd like to experiment with adding some kettlebell exercises to my training routine(esp. to accelerate front lever \ planche \ SLS progress) what exercises could you advise?

Thanks in advance.

[JOSE QUINONEZ]

In the planche segment of the FSPs in the book, Coach says kettlebell/dumbbell swings are excellent supplements to planche training. Swings also helped me transition smoothly from straddle back lever to half lay. For SLS, I've used KBs for weighted variations, and I used KBs for overhead presses before I was able to do Elevated HSPU against the wall, so depending on your current strength levels, KBs can be helpful.

[Nic Branson]

How good is your KB form? Swings, Half TGU (full if you're good), OH Pressing. KB Armbars could be useful for mobility rows never hurt either.

Everything is contingent on your form. If your form is not great then the carry over will not be as high.

[Alessandro Mainente]

integrate KB and gymnastics...

FLOOR EXERCISE:

2 arm swing: This really feels like the push back for a back handspring, the drive upwards into a back salto and builds power for all backwards tumbling.

2 KB snatch: This will really develop great driving power for reaching into back handspring and flips as well as develop great stabilization of the shoulder girdle for strong pushoffs.

2 KB power cleans: This is great for strength on the pushoff for tumbling or vaulting as well as leg strength and proper body position for the all important landings. MANY injuries occur here due to weak legs and backs unable to hold the correct shock absorbing posture. Heavy lower rep 2 arm cleans will help this.

One KB swing: Same as the 2 arm swing, but this requires more stabilization and coordination

2 KB swings: Even harder than the one arm or one KB swing, this really emphasizes the hip drive.

Pistols and KB front squats: This should be obvious, the stronger your legs and hips are the better your tumbling and vault strength, as well as your landing strength. Dead lift training is great here too. This is especially important for tumbling as there are no apparatus to help you. It’s just you and your ability to maximize tension, force and power. These exercises will give you legs of steel.

Windmills: This is another exercise that will really go a long way for the floor exercise competitor developing the key areas for twisting, the obliques and lower back. As well as keeping the shoulder girdle tight and engaged while the core works. Windmills from the floor or overhead will develop total body tightness and kinesthetic sense.

POMMEL HORSE

Two Kettlebell Presses :This is perfect exercise for this event, especially if you do them like the old time Olympic presses did and squeeze the glutes, push the hips forward, lean back a bit and press straight up. You can also do them in see-saw fashion alternating arms. There’s lots of work for the deltoids, triceps, upper back and glutes. Low reps here to develop absolute strength and maximal tension. Side horse is probably, next to still rings, the event MOST about total body tension.

Bottoms Up Press: Pressing KBs in this manner is very specific to pommel horse as the KB handle and the pommel are almost exactly the same dimensions! Pressing the bell overhead this way is like a reverse push on a pommel. Doing two at a time is an advanced way, just watch out for your face!! Low reps and total tension is the rule here as well.

KB Snatch Applying shoulder force through a long arc is essential for good pommel horse circles and the high rep kb snatch is great for develop the ability to apply not only high force but max tension as well.

Around the knee pass Using this simple exercise will develop shoulder tension through a large range as well as do double duty hitting the all important obliques (no oblique strength, no good circles!). It also has a unique feel very similar to swinging on a horse .

Renegade Rows This basic row exercise mimics the need to push and pull simultaneously while swinging horse. You must also keep the rest of the body maximally tight while doing the pushing and pulling. Just like horse.

One KB Snatch Will really develop individual arm strength and even out strength deficits. The shoulder stabilizers as well as the prime movers are worked tremendously as well as the core and trunk muscles.

Two KB Snatch Probably the most sport specific KB exercise you can do for any event. Very similar feel to a straight-arm swing to handstand or a giant. Hold the top for better handstand strength. Trying to stabilize two KBs overhead is very similar to how the rings feel.

Bottoms-up clean and press :Done with either one or two KBs this is very similar to the simpler bent arm shoot to handstand or giant. Having to balance the upside down kettle is very similar to trying to hold the rings stable as you press to the handstand. BE VERY CAREFUL WITH THIS ONE, ESPECIALLY THE TWO HAND VERSION!!!

Bottoms-up Press Again, abut as specific as it gets.

Two KB Press: Low slow reps for maximal tension. Graduated reps will help a lot as well. You know, two inches up one down, repeat through out the range of motion.

PARALLEL BARS

Two KB Swings : Done with parallel hand grips instead of the pronated grip it resembles the basic p-Bar swing very closely. You could also do it on the outside of the legs for even more specificity. This is much harder to control though.

KB Presses :Just like the above events, using one or two KBs will develop great shoulder strength and pressing balance needed for the P-Bars.

KB Swing to Overhead Bottom up Position: This is a very difficult move done with either one or (much harder!) two kettlebells. It is basically a snatch without turning the KB over. Swing the weight up and balance it a handstand position in the bottoms up position. Again, a very specific move. Practice this where you can easily drop the bell. Huge demands on your wrist and forearms strength, not to mention your shoulder girdle!

KB Jump Shrugs: A very important concept for good P-Bar swing technique is the shrug DOWN in the bottom of the swing. As you swing through the bottom position you shrug down bending the bars. As you hips come up in front of you, you push out of the shrug, developing power and increasing the swing. The jump shrug will help develop these muscles and the timing.

Hold two KBs at your side and squat down to a quarter squat position .Jump up while shrugging hard, letting elbows bend naturally. Repeat making sure to hold your arch and let your knees flex as you land. This is also excellent for developing strength for tumbling and dismounts.