Kettle bells are cast iron ball weights with a rounded handle at the top for gripping. Originating in Russia many years ago, kettle bells have experienced a recent resurgence in the fitness industry as an alternative form of strength training. The Express Night Out calls kettle bell training "a combo of cardio and strength -- with a dash of flexibility." Start with a few beginner kettle bell exercises to see how you feel about this alternative workout regimen.
Dead Lifts
Kettle Bell Instructor recommends deadlifts as a good exercise for beginning kettle bell users. This is an effective way to begin taking notice of proper alignment while using kettle bells. Stand with your feet shoulder-width apart. Check to make sure your shins are vertical and your tailbone is held up. Hold your head up and look in front of you. Lift a kettle bell up from the ground and set it back down again. Perform repetitions of six to eight of these in a set, and do the lifts on both sides. Move slowly and with control for maximum benefit.
Swings
Swings are one of the most common and well-known kettle bell exercises. Stand with your feet shoulder-width apart and hold the kettle bell in one or both hands. Swing from between your legs to eye level, and back down again. Coordinate your breathing with each swing. Mix it up between one-handed swings and two-handed swings to add variety, but change kettle bell weights as needed when doing so.Kettle Bell Instructor suggests that beginners aim for a set of between 30 and 80 swings, broken up into as many smaller sets as necessary to get the job done.
Push-Ups
Do push-ups using kettle bells. These are performed in the same way as traditional push-ups with one major exception: your hands aren't resting on the floor. Put two kettle bells on the floor shoulder-width apart and do your push-ups while holding onto them. This can provide extra resistance for your push-up workout and help keep your body aligned.
Beginner Safety
Kettle bell workouts are a bit different from other exercise systems. It is important to make sure that beginners are as safe as possible to prevent possible injury. Ron Jones High Performance Health offers a few suggestions for maximum safety. Never pick up a kettle bell unless you are ready to work out with it; otherwise, set it down for another day. Kettle bell workouts are best performed barefoot or with hard-soled shoes on. Stabilize your spine and core before any kettle bell workout to help prevent injury, and be sure to use as firm a grip as possible while doing your workout. This will help to prevent injury to yourself and other people in the room.
Member Comments