Kettlebells look like cannonballs with handles, and range in weight from 6lb. to 106lb. They have been used for centuries as training both for athletes and the military. According to Pavel Tsatsouline, who brought them to the United States, kettlebells are suitable for people of all ages. However, seniors with joint or range of movement limitations would benefit from focusing on two-handed basic lifts until skill, confidence and technique is developed.
The Deadlift
Stand with your feet hip-width apart, arms at your sides, with a kettlebell at the outside of each foot. Bend and grasp the handles of the kettlebells with your palms facing inward. Breath in and brace your core and abdominals. Drive upwards with your hips and legs, while exhaling through the movement. Pause, slowly reverse your movements and return to your starting position. Keep your heels in contact with the floor at all times.
The Swing
Stand astride a kettlebell placed just in front of your feet. Inhale, and bend to grip the kettlebell with both hands in an over grasp. Deadlift the kettlebell and thrust your hips forward so that the kettlebell swings out in front of your body. Inhale, and sit into a partial squat, allowing the kettlebell to swing between your legs. Forcefully extend your legs and hips, swinging the kettlebell upwards to shoulder level.
The Lunge
Deadlift two kettlebells at either side of your feet, keeping your arms vertical as you stand erect. Step backwards into the lunge, keeping your trunk upright, your front knee over your foot, and your rear knee just touching the floor. Reverse the movement to return to your starting position, pushing up through the heel of the front foot. Change legs. This exercise can also be done with a single kettlebell, alternating hands.
The Press
Start in the deadlift position, with a single kettlebell between your feet. Lift the kettlebell, so that the ball portion sits on the back of your forearm and your arm rests against the front of your body with your forearm vertical and palm facing inward. Slowly press the kettlebell vertically above your head, maintaining a neutral wrist position. This lift can also be performed with two hands.
Considerations
If you are a senior, kettlebell training is a good way to go as long as you practice and apply good technique. Breath in and brace the abdominal and core muscles, to prepare for every lift. Breath out forcibly as you lift the weight. Keep your arms straight for every swing, aiming for a powerful thrust from your legs and hips to give momentum to the kettlebell. Do not use your shoulders and arms.
Warnings
Kettlebell training depends on controlling momentum, and this can be stressful for your joint if not performed correctly.
Practice your technique with little or no weight initially, moving on to the lighter kettlebells when you have grooved the movement pattern.
Talk to your physician before starting this form of exercise. Show and explain what the exercises involve.
If one side of your body is weaker than the other, work it with extra reps until you have achieved good muscle balance.
References
- Institute of Krav Maga Scottland: Krav Maga and Kettlebells.
- "The Russian Kettlebell Challenge" Pavel Tsatsouline, 2001.
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