A Guide to the Kettlebell
Far from a modern invention is the pair of kettlebells. The prevailing belief is that they’re around three hundred years old. That being said, would you be surprised to hear that it is now one of the trendiest workouts globally? And why did this happen? The kettlebell has experienced an amazing jump in popularity. So why not try them out?
All you need are the kettlebells themselves and anyone can begin with these simple routines. Naturally, the trickier moves shouldn’t be used immediately. So don’t run before you can walk, as your grandpa might say.
A very essential precaution before starting to employ Russian kettlebells involves ensuring you get yourself the ideal weight. Happily, employing kettlebell exercises, you need smaller weights than you’d expect. Typically for women, an 18lb kettlebell can easily be more than you need at the outset, and meanwhile male aficionados are better off with the 35 pound weights. This may seem unlikely, but it is because the benefits of this style are related far more closely to the motions conducted than the weights lifted. It’s also useful to order an instruction brochure or DVD to guide you and make sure you carry out the motions correctly.
Before attempting any of the other kettlebell routines you should study a double-handed swing. This motion forms the basis of the majority of movements, and while it looks simple, that’s just not the case. You should ideally flow fluidly, without sudden jerks or stops. Pick up the kettlebells with your hips, and not with back and shoulders, to ensure your own comfort during the exercises. Having mastered this basic building block, you ought to take a go at the more difficult techniques. Introduce different increased reps into your day’s exercises, and punch it all up with a variety of music to ensure it all stays fun. Later, while your comfort level grows, you could perhaps change the kettlebells’ weights and maybe incorporate an additional set. In this way, you can keep your muscles toiling at full capacity and not run the risk of any plateauing.
It should be noted that should you begin working out with Russian kettlebells intending to develop your strength or to body-build, you’ll probably be disappointed. For the kettlebell sessions are designed solely to upgrade your overall fitness level and encourage weight loss and improve tone.
One last tip: add a session working with the kettlebells to your broader fitness program. The amount you perform the exercises is entirely your decision. Use a couple of times during the week for standard body maintenance, or push it up and take up the kettlebells once a weekday. You will burn your fat away faster than you’d believe!
