Kettlebells are cannonball-shaped iron orbs that are lifted in a swinging motion to develop muscle and build strength, flexibility and endurance. This total-body exercise is done very quickly, resulting in an interval-training-type program that takes just 20 minutes to complete. Kettlebell training is an old style of training that has made a comeback in today's modern gyms, but the question of whether kettlebells are safe is still on the table.
Effects
During a 20-minute workout with kettlebells, the average calorie burn is 272 calories, not counting anaerobic calorie burn, according to research commissioned by the American Council on Exercise and done at the University of Wisconsin, La Crosse Exercise and Health Program. Training with kettlebells can change your entire body, but you should make sure to learn the basics and do it correctly in order to avoid injury. The reason kettlebells work so well, according to Firefighters Workout, is because kettlebells use high repetitions with relatively light weight in order to build connective tissue strength. Due to this, your muscles won't out-develop your tendons or ligaments.
Safety Techniques
Many people training with kettlebells work to the point of exhaustion, resulting in injury. This is unnecessary, as you can get all the benefits of kettlebells without putting your safety at risk. Use proper form when lifting the kettlebells from the floor, using your legs rather than your back and ensuring that your back is never rounded while you lift. Keep your wrists straight. Bending them puts strain on the tendons. Your head and neck should be aligned with your body, not straining forward or backward.
Tips
When you begin training with kettlebells, it is important to consider your workout space. These heavy, iron orbs can do a lot of damage, so you should give yourself plenty of room, preferably outside on dirt or grass. Make sure your workout area is flat and not slippery so that you don't slip as you are working out. If you are working out in the gym, use a rubber mat, not the gym's wooden floor. Wear flat-bottomed shoes and keep your foot in contact with the floor at all times.
Injuries
Working with kettlebells can cause rough calluses to develop on your hands. You should treat these calluses with lotions and creams and not work to the point where they tear off, otherwise you will have to stop using kettlebells for a while. If you are working out with kettlebells and feel you are about to drop them, do it. The worst that can happen is you bang up your floor, which is better than tearing a muscle or hurting yourself.
Approach
Kettlebell training is an extremely strenuous exercise program. As such, you should give it the priority it deserves. If you are combining it with other activities or exercise programs, you may be to fatigued to perform either program properly, which could result in injury. Take the time to learn the exercises properly in order to receive the muscular development that is possible with this regime.
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