The Kasarda Drill: How to not die.

Published on December 11, 2019
Duration: 10:56

This guide details the Kasarda Drill, a competitive shooting exercise involving throwing a kettlebell to determine the next shooting position. It emphasizes safe and effective kettlebell throwing techniques, as demonstrated by Karl Kasarda, Russell Phagan, and Dr. of Physical Therapy Kevin. The instruction focuses on preventing common injuries by using proper leg drive and keeping the kettlebell close to the body, contrasting it with dangerous upper-body-dominant swings.

Quick Summary

The Kasarda Drill is a competitive shooting exercise involving throwing a kettlebell to determine the next shooting position. To perform it safely and prevent injuries like shoulder dislocations, use proper technique: squat, thrust with your legs, keep the kettlebell close, and release at a 45-degree angle, avoiding excessive upper body rotation.

Chapters

  1. 00:04Introduction to Kasarda Drill
  2. 00:31Demonstrating the Kasarda Drill
  3. 01:17Past Injuries and Safe Practices
  4. 02:25Finnish Brutality and Injury Prevention
  5. 02:40Risks of Improper Kettlebell Throwing
  6. 03:44Training for the Drill
  7. 04:22Incorrect Kettlebell Throw Technique
  8. 05:07Correct Kettlebell Throw Technique
  9. 06:26High Arc Throw (Inefficient)
  10. 06:58Kettlebell Hand Hold Strategy
  11. 08:16Competition Demonstration
  12. 08:48Recap and Advice

Frequently Asked Questions

What is the Kasarda Drill?

The Kasarda Drill is a competitive shooting exercise where participants throw a kettlebell downrange to determine their next shooting position. It's a key element in 2-gun action challenge matches like Desert Brutality and Finnish Brutality.

How can I avoid injuries during the Kasarda Drill?

To prevent injuries like shoulder dislocations or rotator cuff tears, use proper technique: engage your legs and core for a thrust, keep the kettlebell close to your body, and avoid swinging it solely with your upper body. Practice the correct squat-and-throw motion.

What is the correct way to throw a kettlebell for the Kasarda Drill?

The correct method involves squatting down, exploding upwards with your legs, and swinging the kettlebell forward, releasing it just under a 45-degree angle. This maximizes distance and ensures a sliding impact, minimizing stress on your body.

What are common mistakes to avoid when throwing a kettlebell in the Kasarda Drill?

Avoid rotating your body excessively, cocking the kettlebell far behind you, or using only your upper body for the throw. These actions hyper-extend your arm and shoulder, increasing injury risk. Also, avoid overly high arcs which reduce distance.

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