Kettlebell Speed Skaters
Lateral skater jumps holding a kettlebell — combined plyometric and unilateral hip-control work.
Level: Intermediate
Primary: Cardio
Movement: Compound
Tags: Animal Movement Explosive Unilateral
Type: Aerobic (Cardio)
Equipment: Kettlebell
Sports: Hockey
Target muscles
The gluteus medius works continuously. The quadriceps and gluteus maximus drive the lateral propulsion. The hamstrings absorb each landing. The trunk braces against the asymmetric load. The grip holds the kettlebell.
How to perform
Setup
Hold a kettlebell at chest level or at the side. Stand on one leg.
Execution
Leap laterally to the opposite foot, landing softly. Swing the kettlebell across the body. Immediately bound back. Continuous skating motion, staying low.
Common mistakes
- Hard noisy landings.
- Knees diving inward.
- Letting the kettlebell pull the body off-center.
- Going too heavy.
- Standing too tall between bounds.
Progressions and regressions
Regress to bodyweight skater jumps. To progress, increase weight, work for time, or chain with sprints.
Programming notes
Unilateral plyometric conditioning. 3 sets of 30 seconds, twice a week.
