The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations. Due to the fact when black kettlebells sit in the hot sun – they get HOT – you’ll find it natural to want to toss the bell like a hot potato!

The Hot Potato is a dynamic drill for strengthening the muscles of the core and upper body.   There are many variations to this exercise; some develop more hand/forearm strength than others.   Be sure to start out with a light kettlebell and gradually progress with both number of reps and with increased weight.

Technique:

• Starting in the “rack” position, hold the ball of the KB in your hand with the handle pointing down. (Figure 1)
• Contract you lats and keep your triceps touching your ribcage upon impact.
• Using hip snap alone, quickly and explosively “pop” the KB up and over to the receiving hand – allowing the KB to initially follow a short arch. (Figure 2)
• Keep your glutes and abs tight throughout; the power behind this exercise is generated with the legs and hips. (Figure 3)
• Actively exhale with every catch. (Figure 4)

Tips:

• Beginners & indoor users may hold on to the handle with the free hand.
• Be sure to keep your elbows close to your body and let some air out as you catch the KB to absorb some of the impact.
• Go fast!!  Don’t let the bell “rest” in the palm.

Combines well with:

• Around the Body PassTM
• Figure 8TM
• Front Squat

Benefits:

• Strengthens all the muscles that stabilize your core.
• Strengthens the muscles in the hand and forearm.
• Develops oblique strength and lats.
• Improves eye-hand coordination.