DISCOVER SOME GREAT WAYS TO USE KETTLEBELLS FOR TRAINING AND WORKOUTS WITH THIS FREE APP.
What are Kettlebells?
Kettlebells are a piece of strength training equipment that has been around for decades, but only recently has it caught the attention of mainstream athletes. Recently there has been a rise in the number of kettlebell training and workout videos and we wanted to share these with you.
Kettlebells are bowling ball-sized cast iron weights with a single looped handle on top. A kettlebell can range in weight from two pounds to over 100 pounds. They are common strength training aids in Eastern Europe, kettlebells are taking off in the West thanks to fitness programs like CrossFit. Kettlebells are a favorite item in most CrossFit gyms, along with some other basic training items like weighted medicine balls, pull up bars, jump ropes and lots of free weights.
What's So Great About Kettlebells?
The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time.
Kettlebell Training Tips
It takes between 4 and 6 weeks for your body to adjust to a new kettlebell workout training routine. After that time, plateauing is likely. This does not mean that you should change the exercises that you do, but you should change how you do your routine. Ideas on how:
-Change the intensity levels of your sets. For example, instead of incrementing 30-40-50, do 25-40-55 or similar.
- Change the order of your exercises to change up which parts of the body are drilled more at different points of fatigue.
- Change the intensity of your routines on different days. Instead of doing the same routine on Monday, Wednesday, and Friday, build intensity through the week. Alternatively, be moderately intensive on your first workout, more relaxed on your second, and very intensive on your third.
It's important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause some nasty injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice with a light weight before increasing weight. Each kettlebell exercise involves multiple joints and many muscle groups working together. It takes most athletes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves. To master these movement patterns requires guidance, instruction and patience. After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells.
The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it. This can result in serious injuries to the joints, and especially the neck, back and spine.
Kettlebells Exercises and workouts
The first kettlebell exercise most athletes learn is the kettlebell basic swing. To do this, women will need a kettlebell that weighs around 12 to 25 pounds and men will need a 25- to 35-pound kettlebell. For this exercise, the weight needs to be heavy enough to fully engage the hamstrings (back of the thigh) and gluteus muscles.
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