Kettlebells are free weight training equipment that resemble an iron ball with a suitcase handle attached. The bells have a flat bottom and one flat side and have been used for centuries for weight training in Russia. Many gyms and fitness clubs have personal trainers versed in kettlebell weight training, but this type of personal instruction can be expensive and is unnecessary to begin a home program. To properly train by yourself with kettlebells, you only need to develop a workout program that suits your goals and follow appropriate kettlebell safety guidelines.
Size
The first step to take in developing a home kettlebell workout program is selecting a kettlebell that suits your fitness level. Because kettlebells have an offset center of gravity, they require more stabilizing muscles to balance them as you lift. This can make kettlebells feel heavier than if you were lifting dumbbells or barbells of the same weight. For many men, a 35-lb. kettlebell is sufficiently heavy to meet their needs. Women typically use an 18-lb. kettlebell. If you attempt to lift a weight that is too heavy for you to control throughout the set, you are likely to injure yourself.
Types
Kettlebells can be used for a variety of training purposes, including sport-specific training, muscle building and cardiovascular workouts. Each of these workouts requires a different approach, but kettlebells are highly adaptable due to their simplicity. For muscle building routines, you want to focus on traditional exercises like the bench press, military press or squats. General fitness and cardiovascular training requires you to perform swing and snatch exercises with a lighter kettlebell to get your heart pumping.
Expert Insight
American College of Sports Medicine Health and Fitness Specialist Ron Jones states that you must remain mentally focused on your kettlebell lifting throughout your routine. Unlike weight lifting machines or barbells with safety mechanisms, kettlebells are a completely free moving weight and can be dangerous if you are not paying attention. You must also concentrate on having proper form during every repetition you perform. This means keeping your back straight, wrists neutral and shoulders back throughout the lift.
Considerations
Like any weight training program, you must set goals for yourself when designing a kettlebell routine. A strength training program will have you lifting a heavier weight with fewer repetitions per set. Perform four or five exercises per workout and take ample rest time between sets to allow muscle recovery. This type of workout may be performed two or three times a week with different muscle groups targeted on different days. Each repetition you perform should be slow and controlled.
An aerobic-style workout uses a lighter kettlebell and should be focused on performing a maximum number of repetitions per minute. However, correct form should not be sacrificed for speed. Begin a new workout program by attempting to perform six repetitions per minute. When you are comfortable with the pace, you may add more repetitions per minute. This type of workout should be performed for 20 to 30 minutes, three times a week.
Warning
If you find yourself lifting a kettlebell and losing control, stop the repetition immediately and set the kettlebell down in as controlled a manner as possible. Focus on keeping your joints in the correct alignment and try not to drop the kettlebell. You should always ensure that the area around you is clear of people or breakable objects while you are lifting kettlebells. By focusing on the fundamentals of kettlebell lifting and safety, you will be able to get the most out of your self-designed workout program.
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