Kettlebell training has certainly grown in popularity recently. This odd-looking heavy weight is designed for you to sling around in a designated way to benefit your health and mix up your exercise routine.
Kettlebell training is not designed to replace regular strength training or cardio workouts but do involve aspects of each. Exercises involving the kettlebell frequently involve the entire body and help to improve your balance, coordination, and strength. Through this article, we’ll walk you through kettlebell training and how it can spice up your exercise routine.
How to Use Kettlebell Training
Kettlebell training can be used in a variety of ways in your exercise routine to provide you with plenty of health benefits. For instance, you can use it to supplement your everyday workout routine to give you a little extra boost out of your exercise.
You could always integrate exercises utilizing the kettlebell into your routine all the time. Kettlebell training can also be useful in helping kick off your workout routine. If you find it hard to keep motivation to exercise regularly, you can use kettlebell exercises as a fun way to get started and keep at it.
Choosing the Right Kettlebell
Kettlebells, as you can imagine, come in a wide variety of styles, sizes, and weights. They can be anywhere from five pounds to 100 pounds, moving up in increments of five. When you’re choosing the right kettlebell for you, you should insure that it’s heavy enough that it provides you with a challenge but doesn’t cause too much strain on you. It’s important to note that this is not an easy or quick process, and it may involve quite a bit of trial and error as you try to find the right weight for you.
It’s important to note that some exercises may require a heavier kettlebell for you to actually achieve results. Those who are new to kettlebell training should start with a lighter weight and work their way up.
We recommend using five to 10-pound weights for women that are new to training, 10-15 pound weights for fit women who are potentially familiar with kettlebell training or men who are new to kettlebells, 20-25 pounds for fit women who have minimal kettlebell experience, and 30 pounds and larger for very fit people that have done kettlebell training.
Types of Exercises That Can Be Done with Kettlebell
There are two major types of exercises that kettlebell training is excellent for: grinds and ballistics.
Grinds are slower, more controlled movements. Ballistic exercises, however, are fast and involve momentum and/or swinging of the kettlebell. Bent-knee deadlifts, squats, windmills, pushups, burpees, rows, and stiff leg deadlifts are just a few examples of grind movement exercises you can do with your kettlebell.
Examples of ballistic exercises include but aren’t limited to the following: high pull, swing, one arm pull, alternating swing, clean, Russian twist, etc.
Before you jump right into kettlebell training, you should consider consulting with a professional to ensure proper technique and that you won’t do any harm to yourself. There’s a low risk of injury with this type of training, however, there are still some risks involved, especially when you increase the weight of your kettlebells.
Make sure that you give yourself enough space for your workout, ensuring you won’t damage or break anything while swinging the kettlebells around. Before doing any exercise, it’s crucial that you warm up and stretch your muscles thoroughly to help prevent an injury from occurring.
Don’t take on more than you’re ready for; start with simple beginner exercises and master them before moving on to more difficult moves. Start with a lighter weight; if you jump in with more than you’re ready for, you could end up hurting yourself.
Lastly, make sure that your hands are completely dry before lifting the weights, as that could cause the weights to slip from your hands.
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