The Court and Kettlebells

By: Tami Charbonnet 
Model: Jennifer Hale

Training to improve your tennis game takes time.  Although it is tempting to jump on the court and play, without focused strength training, injury and stagnant game may be inevitable.  Tennis fitness training can be efficiently simplified by using one tool – kettlebells.  As an amazing training tool, the kettle bell is designed to quickly improve strength, balance, coordination, stability, agility and endurance.  You will recognize the benefits in your tennis game after only a few sessions.  

What does a kettlebell look like? Kettlebells are handled spheres available in a variety of weights.  According to the American Council on Exercise, women should start with kettlebells weighing 8 to 15 pounds, while men should start with kettlebells weighing 15 to 25 pounds. Using the right amount of weight with kettlebell training will be challenging during the last couple of reps.  

Try this kettlebell exercise for 10-15 minutes 3 days a week to get a stronger and more balanced tennis game. 

The Swing

  1. Stand with your feet hip-width apart in a squat position.  
  2. Bend the knees. 
  3. Keep your thighs parallel to the floor, your torso slightly forward at the hips and pull your shoulders back. 
  4. Hold the kettlebell handle in both hands with the arms hanging straight down between the legs.
  5. Keep the arms straight and activate movement from the lower body.   
  6. Use the quads, glutes, hamstrings and calves and push out of the squat.
  7. Carefully swing the bell upward and away from the body, lifting it to chest height. 
  8. Swing the kettlebell back down as you squat again
  9. Be sure to active the muscles and take your time.  Try doing 3 sets of 10.  

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