“Around the Body Pass” is also known as the “Slingshot”. It is a powerful midsection and grip strength exercise unique to kettlebells. It develops strength, endurance, the skill of “matching the breath with the force”, and quick alternation of being loose and tight – essential in kettlebell lifting, martial arts, and sports.
- Fold at the hips, keeping your back straight (not necessarily vertical) and dead lift the KB using two hands.
- Let go of one hand and begin the circular momentum. (Figure 1)
- Keep the abdominals and the lats contracted as the KB follows a circular movement around the body.
- Pass the KB from hand to hand – changing hands when the KB is in front, and again when it is in back of your body.(Figure 2)
- Go fast and stay loose until the moment your hand grabs the kettlebell. (Figure 3)
- Suddenly pressurize your abdomen and “send your energy to your fist”. Instantly, to loose again. (Figure 4)
- Perform an equal # of reps in both directions.
- Go for time or reps; terminate before your form deteriorates.
- Look straight ahead; do not look at your hands or the kettlebell.
- Control the kettlebell; do not let it pull you off balance or out of alignment.
- Use a medium to heavy kettlebell.
- Elongate the arms; bending at the elbows too much will burn your biceps.
- Keep your chest open.
- Shift your body-weight from side to side in order to maintain balance and speed.
- Grasp the handle “corner-to-corner”, keeping it in a horizontal position.
- Grasp the handle “fingertip-to-fingertip”; keeping the handle vertical.