Exercising with kettlebells has become increasingly popular because of their ability to promote strength, flexibility, body composition, and muscular and cardiovascular endurance. Form is the most critical component of proper kettlebell training, making a person's body mass less significant. However, because overweight people often suffer from weight-bearing knee or back problems, some slight modifications should be made to kettlebell routines. It is also highly likely that if you are overweight, you haven't worked out in a while and you might lack strength, flexibility and control to perform most kettlebell exercises.
Double-Hand Swing
The kettlebell swing is the foundation of all kettlebell exercises. With your palms facing your body, get into position for the double-hand swing by gripping the kettlebell handle with both hands and allow your arms to extend in front of you. Spread your feet slightly wider than shoulder-width, rotate your feet 45 degrees outward and bend your knees just enough to feel your quadriceps engage. Tighten your abs to stabilize your spine and take any pressure off of your lower back. Flex forward at your hips and shift your hips back behind you as you allow the kettlebell to swing between your legs. Maintain a tight core as you thrust your hips forward, swinging the kettlebell up to eye-level. Allow gravity to push the kettlebell down as you maintain your position back to the starting point. Repeat for 20 to 30 reps to increase cardiovascular endurance.
Windmill
The windmill is one of the safest kettlebell exercises. Hold a kettlebell in your right hand with your palm facing you. Stand with your feet hip-width apart and extend your left arm above your shoulder. Keep your left foot facing forward as you step your right foot to the right and rotate it 45 degrees outward. Slightly bend your right knee and position the kettlebell in front of the inside of your thigh. While people without back problems or a normal range of flexibility would lower the kettlebell all the way to the floor as they flex from the hips to the right, an overweight person should limit their lateral flexion to halfway or a point of tension in the oblique muscles. Pause briefly, keeping your left arm fully extended toward the ceiling. Return to the starting position without allowing your legs to move or your left arm to sway to the left. Repeat for 10 to 12 reps on both sides.
Alternating Single-Hand Swing
Similar to the double-hand swing, the alternating single arm swing is a momentum-based exercise that doesn't discriminate against fat people. Position your body in the starting position for a double-hand swing, only this time, you're holding the kettlebell with only one hand. Keep your arm straight as you swing the kettlebell up to eye-level and quickly switch hands before the kettlebell begins to descend back to the starting position. Continue alternating hands at the top of the swing for 20 to 30 reps. Keep a forward gaze and a strong core throughout the entire exercise.
Front Squat
Many strength-training and momentum-based kettlebell exercises require some form of a squat. While fat people should avoid popular kettlebell exercises such as the Turkish get-up, split lunge and overhead squat, a good exercise to start increasing strength in the glutes and quads is the front squat. Instead of holding the kettlebell at your shoulder with one hand as the exercise calls for, hold a single kettlebell with both hands, gripping the handle where it connects to the bell. Draw the kettlebell into your chest with your elbows wide. Spread your feet half a foot wider than hip-width and externally rotate both feet. Lower yourself into a squat by pushing your hips backward and bending your knees. Attempt to get your thighs parallel to the floor without allowing your knees to shift pass your toes. Pause briefly and return to the starting position. Repeat for 12 to 15 reps.
References
- "The Great Kettlebell Handbook"; "Jim Talo et al; 2008
- Ptonthenet.com: An Introduction to Kettlebell Training
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "The Ultimate Kettlebells Workbook: The Revolutionary Program to Tone, Sculpt and Strengthen Your Whole Body"; Dave Randolf; 2011
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