The kettlebell is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool due largely to the efforts of strength and flexibility coach Pavel Tsatsouline.Many companies produce their own brands of kettlebells and kettlebell exercise programs. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. They are fantastic for hockey players!
Kettlebell lunges
Lunges performed with bells are important for hockey players since they are a terrific off-ice training exercise. These weighted lunges incorporate the glutes, hamstrings, and quads, as well as the shoulders, ankle and knee joints. Here is how to perform bell walking bell lunges to maximize your ice strength and power:
- Select a good 10-20 foot lunging path to work with
- Grip kettlebell by the handles, holding close the sternum
- With feet in firm parallel position, lung forward at an angle away from the mid point of your body
- After reaching lunge position, drive off your front leg forward back into a standing position
- Continue in this manner alternating legs each step as you move forward
A key to remember is that when you lunge forward, mimic that "skaters angle", and step slightly to the the side, not directly forward in a straight line.
Kettelbells are also great for other exercises such as presses, squats and power cleans. Stay tuned for more great kettlebell routines for you dryland training needs!
