Kettlebell training for beginners

Kettlebell training for beginners

Kettlebell training for beginners

If you still do not know what a kettlebell is then it is time that you found out. It is a weight training equipment that is shaped like a cannonball with a handle attached to it. Originally from Russia it is now a popular tool that is used all over the world to become stronger, fitter, and leaner.

What makes kettlebells so special? The biggest difference in a kettlebell and a standard weight is that in a kb the weight is off centre. This makes your core and grip work a lot harder. Thus it is often said that even a 20 minute workout with kettlebells are very effective. If you train at home and have less space then kb's are like a blessing for you. It requires very little space when being used and can be easily stored under the bed.

One can do many exercises with kettlebells, however it is essential to master a few basic exercises with kb's first before moving onto more fancy exercises. The basic exercises are:

Swings

Cleans

Overhead presses

Front squats

Rows

Windmills

Snatches

Once you have mastered these moves then move on to more exercises like lunges, alternating swings, floor presses, etc. You will find it beneficial if you try to learn the basics in the sequence shown above if you are trying to learn them one by one.

When you begin training in some of the exercises like cleans, snatches you might find that you end up banging up your forearms with the bells crashing onto it. This is natural in the beginning and is eliminated with practice. Thus it is necessary to not do too many reps of such exercises in the beginning. Do few reps everyday to learn the form without harming yourself.

There is however one principle that applies to kettlebells like all other forms of training that is progression. Lifting the same weight for the same number of reps will not help you improve. You must move onto heavier bells as your strength increases.

Now lets look at some routines that you can try with kettlebells. If you have been training using other forms like traditional weights, running, bodyweight exercises and want to add kb's into your training gradually then simply start with swings. Do about 2-3 sets of 10 reps at the end of your normal workouts. Once you are good with swings then keep adding 1 exercise from the basics list gradually.

If currently you do not follow any training program and want to start fresh with kb's or want to switch over to an all kb workout then do the following program that I learned from kettlebell guru Mike Mahler.

Monday-Wednesday-Friday

One-arm Clean and Military Press 2x5 l,r (two sets of five left and right)

One-arm Bent-over Row 2x6 l,r

One-arm Windmill 1x3 l,r

One-arm Front Squat 2x6 l,r

One-arm Swing 2x10 l,r

After two weeks add another set to all the exercises. Ok enough talk now, its time to use this ancient Russian equipment for great results. Dasvidaniya!

POST COMMENT

Camping Disasters Looking for your self Hiring a Skilled marriage ceremony pictures packages Self Confidence Hypnosis – How Writing Helps Protect Yourself by Learning How to Buy Scrap Gold, Silver, and Platinum Are you going to take this ornamentals to make yourself up? Self Storage Units Camping and Insects to Avoid Self Hypnosis Techniques - 3 Steps to Success With Self Hypnosis Self-Enhancement: Some Items Can't Be Buried Forever The Psychology of High Self-Esteem by Nathaniel Branden, Ph.D Cover your Walls with Beautiful Self-adhesive Vinyl Wall Sticker Selecting An Ice Cream Scoop For Yourself How To Kill That Self-Destructive Monster Named Jealousy