Throwing a kettlebell in the sand, over and over, is a great example of “stop-start” training. It has many powerful benefits that we will discuss another time. Today we will find your perfect throwing kettlebell—the one that yields the greatest power.
Power equals force multiplied by velocity.
Maximal power is displayed at ~1/3-1/2 of maximal strength and ~1/3 of maximal speed in a given movement.
This means that the sweet spot kettlebell must not be too light or too heavy.
You need an area where you can safely throw bells around. Perform two maximally explosive sternum level swings with a kettlebell. On the top of the third rep release it.
The test may be done with two-arm swings or one-arm swings. Take your pick.
Let go when your arm is or your arms are parallel to the ground. Although you could throw farther with a higher, 45°, release, do not. This would challenge the shoulder girdle with heavier weights and make it impossible to keep the technique consistent with all bells.
Measure how far you have thrown it. Then multiply the distance by the weight. E.g., 6’ x 35lbs or 183cm x 16kg; the units do not matter.
Run this test for every kettlebell you own and identify with the highest number. You will discover that neither heavy nor light bells produce the highest readings. It is the one in the middle, the one that “feels right,” probably your favorite kettlebell, that will. This is power and you just learned its definition viscerally.
