Recently I’ve been using the Kettlebell Slingshot exercise a lot more with my clients and think you should use it more too…
Here’s why…
1. Excellent for Active Recovery
What do you do during your workout rest periods? Sit down, walk around a bit or do something more constructive?
I like to use the Kettlebell Slingshot as an active recovery exercise. So if there is a rest period of 60 seconds between exercises I’ll move on to 30 seconds of Slingshots each way instead.
Slingshots are not so demanding that you won’t recover but demanding enough to keep the heart rate slightly elevated and keep the blood pumping.
Related: 3 heart rate kettlebell training workouts
2. Perfect for Fixing Bad Shoulders
If you suffer from shoulder issues then the Slingshot is a healthy way to pump nutrients in and out of the shoulder without exacerbating the injury. You will notice how it puts the shoulder in front and behind the body in a healthy range.
The added weight also helps straighten out tight bicep muscles and tendons and keep shoulders down and retracted.
Related: 9 shoulder mobility warm up exercises
3. Improves Weak Grip Strength
As we age our grip strength is one of the first strengths to deteriorate. Adding the Slingshot heavily works the forearms and grip.
Healthy grip strength = healthy shoulders!
Related: 9 most effective kettlebell grip strength exercises
4. Best Warm Up Exercise
I love nothing more than starting a workout with the Slingshot exercise. Slingshots help switch on those all important muscles and prepare you for the kettlebell weight in hand.
Related: How to use kettlebell warm up exercisesÂ
Slingshot Workout
Here’s No. 1 from my 50 Kettlebell Circuits
- Slingshot – Clockwise – 30 secs
- Single Handed Deadlift – Left – 30 secs
- Slingshot – Anti Clockwise – 30 secs
- Single Handed Deadlift – Right – 30 secs
- Slingshot – Clockwise – 30 secs
- Halo – Alternating Directions – 30 secs
- Slingshot – Anti Clockwise – 30 secs
- Bodyweight Squats – 30 secs
This is my most basic 4 minute kettlebell circuit and you can see the heavy use of Slingshots. Repeat a total of 3 rounds.
No matter what your level you can try this workout and adjust the weight accordingly. If you have not performed Slingshots before you will notice the demands this places on your grip strength.
You can watch the above 4 minute workout and follow along below:
OK, that’s all for today.
I recommend that you try and use the Slingshot a little more often in your workouts, whether as a warm up, for active recovery or simply as an exercise in and of itself.
Take care,
Greg
Have you tried the Slingshot? Let me know below…
Hi
Can you please elaborate on how the kettlebell is held in this exercise, i.e., loose or tight. Also, the kind of grip that is employed (In palms or fingers, etc)
Yes Deepak, it’s a loose grip with the kettlebell taken into the palms, you will discover what feels natural when you start performing the exercise.
Thanks a lot
Deepak
You a great coach and inspiration!
Keep up the good work
What muscles does this works aside from shoulders?
Hi Kate, the slingshot works your grip strength (which diminishes as you age), your shoulder mobility and stability, and core muscles.
Slingshot is one of my favourite workouts too.