Recommendations For Using Kettlebells

If painted a bright color, kettlebells are the cute little cast iron cannonballs with a handle you see being swung in the gym. Although they date back to the 1700s, kettlebells are still increasing in popularity as one of the best pieces of fitness equipment, as they are known for building strength and endurance. However, it is important to know as much as possible about kettlebells before incorporating them into your fitness routine.

History of the Kettlebell

Kettlebells originated in Russia and Europe as counterweights for agricultural scales in the 18th century, and farmers began using them for games and then eventually to exercise with. By 1948, the kettlebell was being used by the Russian military forces. Kettlebells later gained popularity in the United States as being useful in training for athletic performance and general fitness.

Hire a Certified Professional

If you are brand new to kettlebell training, the Ideafit website recommends that you hire a personal trainer or other certified individual for a lesson on proper form. A fitness assessment to ensure that you are capable of doing kettlebell exercises without pain or injury would also be ideal. Like any other piece of fitness equipment, kettlebells can cause serious injury if not used correctly.

Know Proper Technique

Proper use of a kettlebell requires strength, coordination, and most importantly, practice. The foundation of most kettlebell exercises and routines is the kettlebell swing. This move should be mastered before any other momentum based exercises are introduced, says Ideafit. Unlike dumbbells, kettlebells are being swung across several planes of motion, which then forces the body to control and stabilize the movement.

Choose the Appropriate Kettlebell Weight

According to "The Great Kettlebell Handbook," the average woman should start with swinging an 18lb/8kg kettlebell and gradually work her way up to 35lb/16kg. The average man should start with swinging a 35lb/16kg and work his way up to 53lb/24kg. These weight recommendations will vary depending on the line up of the exercises within the kettlebell routine, the length of time the person is going to swing the kettlebell, and whether there is a mixture of swinging and non-swinging exercises.

Warm Up & Cool Down

Kettlebells train the body as a unit. To avoid injury, do a total-body warm-up before you begin kettlebell exercises. A single minute of swinging a kettlebell will increase your heart rate, so be sure to take frequent breaks and do not overdo it. Take about five to 10 minutes to cool down after a kettlebell routine and hold static stretches for all major muscle groups, according to "The Great Kettlebell Handbook."

Use Common Sense

One of the most important things you can do while training with kettlebells is to use your head. If you start swinging a kettlebell that you realize is too heavy, stop. If you are losing your balance or the control of a swing, drop the kettlebell. Do not train on a surface that can be damaged if you drop the kettlebell. Always train with at least a 20 foot diameter of space around you and be cautious of others. Avoid training to the point of fatigue as it possible to lose your form and increase the chances of injury.

Train Your Core

Torso stabilization is essential to kettlebell training. To stabilize the torso, there needs to be a great deal of core strength. Extra training in this area will be helpful in contracting the core and stabilizing the back muscles. This will also increase your performance as well as the results of the kettlebell training.