Training your strength and endurance at the same time, kettlebells are an effective tool to increase your overall fitness. You will notice the benefits of kettlebell training almost immediately. In addition to increased strength, power and stamina, you will notice improved flexibility, coordination, speed and agility. Your body composition will change rapidly as well--you will become leaner while maintaining or increasing your muscles mass.
History
Kettlebells come from Russia, where they always have been a popular sport, dating way back to 1704. A traditional kettlebell is a cast iron weight that looks like a cannonball with a handle. Competitive kettlebell lifting consists of the same two events like Olympic lifting--snatch and clean-and-jerk--but in kettlebell lifting you perform the lifts with one arm at a time and for maximum repetitions instead of maximum weight.
Age
Kettlebell training is highly addictive because of the versatility and creative movements. There is always room for improvement in more advanced movements. Men and women can train with kettlebells effectively, and there are no age limits for kettlebell training. At the 1995 Russian Championship the youngest contestant was 16 years old and the oldest was 53 years old. In a noncompetitive environment, the age range is even wider. People can take up kettlebell training at any age and enjoy the kettlebell lifting until their late 60s or older.
Safety
Kettlebell lifting is surprisingly safe. At the elite level, only 8.8 percent of athletes of the Russian National Team reported injuries, a remarkably low number. However, a correct technique is crucial to safe kettlebell lifting. Make sure to hire a trained kettlebell coach or educate yourself well with DVDs and books. Before you start a kettlebell program, you should get your doctor's approval. Kettlebells are very safe, but you need to train smart.
Choose the Right Kettlebell
Kettlebells come in different styles and weights. The style you choose depends on indoor or outdoor lifting. The indoor kettlebells have a plastic bottom and may be coated with a plastic colored coat to preserve the floors. The outdoor kettlebells are made from iron, and the shape may vary from production company to company. The kettlebells come in unusual weight increments, originating in Russia, where the kettlebells came in "poods." One pood is 16 kilograms, approximately 35 pounds. The most popular sizes are 1 pood, 1.5 poods or 2 poods.
Kettlebells for Beginners
It is important to start with a right kettlebell. An average woman should start with an 18-pound kettlebell, and a strong woman with 26 pounds. Most women will eventually advance to a 35-pound kettlebell. An average man should start with 35 pounds, a stronger-than-average man with 44 pounds and a very strong man with a 53-pound kettlebell. There is no need to hurry to increase the weight of the kettlebell; you can always increase the amount of repetitions and get an effective strength and cardiovascular workout.
Beginner Movements
Learn how to master the basic two-handed swing with a correct form. Use the power of your hips and as you get better, increase the number of repetitions. When your swing technique is flawless, start swinging one-handed or add a flip. When you feel comfortable with the basic movements, you will be ready for more advanced kettlebell lifting.
Member Comments