Weight Training & the Russian Kettlebell
Make no mistake, the idea of the kettlebell isn’t a modern invention. To tell you the truth, they’ve been around since the opening years of the 1700s as far as anyone can tell. It’s only recently that kettlebells have rocketed to international fame, however, and at the time of writing they’ve become as popular as any other workout accessory.
They’re far from difficult, don’t require much special gear, and anyone can do it. Of course, the more advanced routines call for more practice before attempting them. Don’t start running before you can walk, as your grandpa might have put it. The most essential precaution before starting to train with kettlebells is to ensure you select the appropriate weight. As a result of the way Russian kettlebells are used, your weights don’t need to be as heavy as you might have thought. Gauged along gender lines, the 18lb variety is usually right for beginning women, and males just starting out would probably get optimal results using a 35 pounder. This may seem unlikely, but it is because you benefit from a kettlebell exercise in ways linked far more closely to the movements themselves than they are to the weights that are being used. An informative aid (along the lines of a video or book) is a wise purchase when starting out, making sure that you have the movements perfect.
The double-handed swing is what we recommend to be the initial exercise you master when you first take up the kettleball. As the foundation stone of many later exercises, this should be dealt with early — and it looks simpler than it is. Sudden stops, unsteady movements — these are the last thing you want. Pick up using your hips, and not with your back, to guarantee your physical comfort over the course of the exercises.
By the time you have this movement perfected, you can progress to one or two of the more advanced movements. Change up your fitness program by employing different routines and reps, accompanied perhaps by different kinds of music. Once you’re used to it, as your comfort with them develops, you could perhaps vary the kettlebells’ weights and even add another pair. By following this advice you have the chance to dodge the levelling effect which makes steady exercise less powerful. Something we do need to point out here is that kettlebells aren’t designed to help you build your muscles or assist in bodybuilding. You should, instead, use them to reduce weight and to advance and cultivate all round fitness and health over time.
We should recommend adding a kettlebell session into your well rounded keep fit regime. Of course, the degree to which you employ the kettlebells is a matter of individual choice. Stick to just using them once or twice per week for general body maintenance; or go for more and factor in these workouts once a day. You’ll lose fat faster than you’d imagine…
Tags:exercise, kettlebell, kettlebells, russian kettlebell, weights