Kettlebells are a great workout tool for just about anyone. They get the heart rate up, burning calories and improving cardiovascular fitness while also building core strength and muscular endurance. Kettlebells also improve body awareness, posture and coordination, all of which help prevent injuries and make the body move more effectively. However, kettlebells can be intimidating and tricky to master. Below are a few tips if you are looking to begin or advance your kettlebell practice.
Start With the Basics
Doing a kettlebell exercise correctly involves many subtle but very important elements. Making mistakes can lead to serious injury, so it is important to master basic movements before advancing to more elaborate exercises. One of the most foundational kettlebell exercises is the swing. Prepare for this by practicing a basic dead-lift movement, and make sure you can keep your weight in your heels and your back straight. You should then master the swing before taking on more advanced variations.
Perfect Your Form
Excellent form is essential in all kettlebell exercises to assure both safety and maximum benefit. Many kettlebell exercises involve a significant amount of weight and fast, forceful movements, and this can be dangerous if your form is not perfect. Practice with lighter bells and master the form of each movement before adding weight or additional challenges. Watch your form in the mirror if possible until you have it down.
Strengthen Your Core
Your core is your primary support system for any kettlebell exercise. This includes your abdominals, latissimus dorsi ("lats"), gluteals and the various muscles of your hips and lower back. Developing a strong, stable core will make mastering the form and controlling the momentum or stability of your kettlebell exercises much easier. Incorporate core exercises into your kettlebell workout by alternating a set of swings or a swing variation with a set of core work.
Mix Ballistic Movements With Slow, High-Tension Exercises
Kettlebell training can be divided into two basic categories: ballistic movements and high-tension exercises. Ballistic movements are fast, repetitive movements like the swing. High-tension exercises include variations on traditional weightlifting exercises, such as the military press, as well as unique kettlebell core stabilization exercises like the Turkish get-up. The two different types of exercises complement each other well, so use both in designing your workout.
Find a Professional
Due to the nuanced complexity of many kettlebell exercises and the importance of near-perfect form, it is worthwhile to learn the kettlebell basics with guidance from a professional. As you become more advanced, a professional kettlebell instructor can help you maximize the value of your workout program and creatively integrate new exercises.
Don't Be Afraid of Speed
When mastering ballistic movements, momentum and speed are your friends. Your instincts may tell you to slow down when you are learning a new movement; this is actually more likely to compromise your form than help you learn. Choose a lighter weight instead, and don't resist the speed of the bell.
Use Your Breath
Breathing is a critical part of kettlebell exercises. Make sure you fully exhale, and time the force of your breath with your exertion of force on the bell. For instance, in a swing, inhale as the bell swings back toward you, and exhale quickly and forcefully as you drive your hips forward to swing the bell up.
Maintain a Healthy Lifestyle
Kettlebell exercises, like any form of exercise, work best when they are part of an overall healthy lifestyle that includes good nutrition and regular physical activity.
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