Kettlebell Workout a Basic Introduction

 

kettlebell workout

 

This piece of equipment is called a Girya in Russia and is their focal piece of equipment used in the sport of Girevoy.

When they first came about a kettlebell was a cast iron weight which resembled a cannonball and had a handle across the top.

Farmers would use them in the 1700’s to weigh crops and they came to the US in the 1960’s.

They are a popular piece of equipment used in home gyms nowadays and are commonly coloured with the weight being coated in a softer vinyl material.

Generally their weight ranges from 4 pounds to 175 pounds.

To benefit from a kettlebell workout the awkward way in which you need to hold a kettlebell is what makes it so good for you and great for improving your strength and balance.

As it is not just a normal weight, you need to hold it farther from your body and this is why it becomes more difficult.

The handle is not the same as that of a traditional hand weight and that is why if not used correctly can cause injury.

If you are a beginner you should start with the lightest weight there is in order to minimize injuries to your lower back, shoulders etc.

Ideally you should have a personal trainer show you the ropes initially so you can reap all of the amazing benefits.

In general, when you are working with other weights, you are usually standing upright with your heels on the floor to enable to you to have a strong foundation.

You will need to ensure that you do not raise the kettlebell directly above your head like you may do with other traditional weights as if this fell onto your head it could be a disaster.

Your lower back needs to be protected when doing a kettlebell workout, the same for a lot of your joints.

Avoid rounding your back and drooping your shoulders as doing this will heighten the weight load that is on your lower back.

Everybody’s needs are different and if you are looking to increase your power and strength only then you are better off working out with just traditional weights.

Kettlebell workouts are becoming more and more popular but may not be what you need to use in order to achieve your goals. If you want to develop explosive action and motion then they are for you.

They should be used for fast and high repetitions in order to get more muscle groups moving.

The main purpose of training with a kettlebell is to increase your muscles ability to perform fast and powerful movement’s one after the other.

For example if you are a golfer and are at the 16th hole, you will still be able to accurately swing your club that late in the game.

RESOURCES:

Quick and Dirty Tips: How to use Kettlebells
http://www.quickanddirtytips.com/health-fitness/exercise/how-to-use-kettlebells

Fitday: How to use and choose the right kettlebell
http://www.fitday.com/fitness-articles/fitness/equipment/how-to-use-and-choose-the-right-kettlebell.html#b

Bodybuilding: Kettlebells
http://www.bodybuilding.com/fun/henkin24.htm

Breaking muscle: Getting Started with Kettlebells
http://breakingmuscle.com/kettlebells/getting-started-with-kettlebells-how-to-buy-learn-train

Prevention: Why We Love kettlebells
http://www.prevention.com/fitness/fitness-tips/kettlebell-workout-how-use-kettlebells

Mens health: Kettleballs vs Free Weights
http://www.menshealth.com/fitness/why-use-kettlebells#.

Womens Health: Get Sleek and Slim iwth Kettlebell workouts
http://www.womenshealthmag.com/fitness/total-body-kettleball-workout#.

MensFitness: 10 Dangerous Kettlebell Mistakes
http://www.mensfitness.com/training/pro-tips/10-dangerous-kettlebell-mistakes

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