The Benefits of Kettlebell Juggling

The benefits of kettlebell juggling are plenty, but here is a summary of some of the benefits one can expect when picking up the art of kettlebell juggling. One can expect increased and improved:

  1. Proprioception
  2. Agility
  3. Reaction time
  4. Reflexes
  5. Timing
  6. Coordination
  7. Force absorption
  8. Power generation
  9. Explosive power
  10. Movement

Plus everything else that transfers from the exercises (swinging, squatting, moving, throwing, catching). Let’s not forgot something that is also extremely important in training, fun, kettlebell juggling is a lot of fun. I’m sure there are plenty of benefits I missed.

A lot of people think it’s dangerous. It’s dangerous if you start juggling straight away and ignore progression. When you teach someone baseball you don’t put them on the home plate and have Babe Ruth pitching at their best effort, no, you teach them through progression.


A lot of people think it’s stupid or just to look cool, some are jealous, some don’t understand and therefore put it down. I recommend anyone to have a go at it through the right progression.

I know of no one that has ever dropped a kettlebell on their toes. People that juggle kettlebells develop skills to avoid dropping a kettlebell on their toes, or any other body part for that matter. Those skills also transfer to objects that are not a kettlebell. People that don’t have these skills will not develop them and therefore run much more of risk dropping something on their feet, again, this inability transfers to events outside of training.



Perception or awareness of the position and movement of the body. Kettlebell juggling helps to improve balance and proprioception.


The ability to move quickly and easily. Agility or nimbleness is the ability to change the body’s position efficiently and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

Reaction time

The length of time taken for a person to respond to a given stimulus. The processes that occur during this brief time enable the brain to perceive the surrounding environment, identify an object of interest, decide an action in response to the object, and issue a motor command to execute the movement.


A reflex, or reflex action, is an involuntary and nearly instantaneous movement in response to a stimulus.


The choice, judgment, or control of when something should be done. Good timing is being able to catch a handle that spins 360 several times within a matter of a second at high speed.


Motor coordination is the combination of body movements created with the kinematic (such as spatial direction) and kinetic (force) parameters that result in intended actions.

Force absorption

To take in energy through physical action, i.e. reducing the velocity of the kettlebell with the body.

Power generation

Being able to move weight fast and getting the amount of power required just right.

Explosive power

Being able to increase velocity as fast as possible at the start of the movement.


Moving through all planes of motion while generating power, absorbing force, directing force, etc.


Saying that juggling is a waste of time or just to look cool is like saying no one needs the skills aforementioned.


Juggling and Flows

Juggling is great to combine with kettlebell flows. The video below shows a great example of an awesome kettlebell flow that involves juggling exercises.


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