The kettlebell swing, foundational exercise on which many other kettlebell movements are based is great workout for judo player to improve explosivity, stamina, power, flexibility, stability and concentration.
Swings can be performed double-handed or single-handed on a single kettlebell, or with double kettlebells.
1. Start from a dead-lift position in semi-squat, feet stances just broader than shoulder width. The upper body should be tilted forward but with back maintained straight and in mild extension. Head is neutral with eyes looking forward.
2. Pick up the kettlebell with an overhand grip.
3. Stand explosively, energy of the hips directed up and forward, with the focus of your attention on contracting the glutes - posterior hips and maintaining a tight core.
4. The bell should naturally swing up with the momentum of this action, keep your arms straight at the elbow.
5. Squat back down to a comfortable depth as the bell falls and allow it to swing back in between your legs.
6. Explode forward with the hips again to complete the cycle.
Complete 5 to 10 sets of 20 to 50 reps of kettlebell swings with a minute pause between each set of repetitions.
For experienced judo athletes complete 8 to 12 sets of 5-7 minutes maximum number of repetitions with a minute and half to 3 minutes of rest between each set of repetitions.
With heavier weights, inhale on the swing between your legs and exhale when you raise it above your head.
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