Kettlebell training is a form of aerobic, strength and sport-specific conditioning. Although the technique dates back to ancient Russia, it gained popularity in the United States in the latter part of the twentieth century. Kettlebell classes are offered in many fitness centers. The small size of kettlebells makes them efficient for home use.
The kettlebell technique was introduced to Americans by Pavel Tsatsouline, a former trainer for the Soviet Special Forces. The obvious athleticism of the technique, as well as its history as a Russian strength-competition sport, may be intimidating to beginners. With proper progressions, however, beginners can eventually excel at kettlebell training.
Identification
The kettlebell is a cast-iron weight that resembles a cannonball with a handle. Some manufacturers make kettlebells that have a rubber coating on the bottom to protect your carpet. These are advisable for home use.
Movement Styles
Some kettlebell exercises involve swinging movements, while others resemble traditional strength-training exercises. If you are a complete novice at any type of strength-training program, perform some of the strength-training moves before progressing to the more complex swinging movements. For example, beginners can perform a dead lift by holding the kettlebells on the floor in front of their feet. The back is in a flat position, and the legs are straight. The kettlebells are lifted as the back extends to an upright position.
Kettlebell Training Prerequisites
While many of the kettlebell exercises resemble traditional weight-training movements, the more advanced moves have some distinct differences. Some exercises, for example involve simultaneous arm, leg and torso movements. If you are more accustomed to isolation exercises, consider practicing multijoint exercises before trying the more advanced moves. You can practice biceps curls while performing lunges, or overhead presses while performing squats.
The swinging movements of kettlebell training require dynamic flexibility. This is different from the static flexibility obtained in yoga class. Beginners should practice arm swings, leg swings and hip and torso circles. These should be done without weight.
Size and Weight
A kettlebell can weigh anywhere from 2 to 100 lb. Since some of the movements differ from traditional weight-training programs, beginners are advised to start with a lighter weight. Some companies make adjustable kettlebells, which come with plates that can be added or removed. While weight should not be too heavy, a weight that is too light will encourage excessive momentum during swinging movements.
One-Arm Swing
The one-arm kettlebell swing is one of the most basic movements. It begins in a squat position, with the knees bent and the hips parallel to the floor. A kettlebell is held in one hand, while the other arm swings back behind your hips. Start by swinging the weight between your feet. Then engage your core, straighten your legs and swing the weight forward to chest height. Your arm should remain straight. You can progress this movement into a one-arm snatch by bringing your arm up over your head.
Misconceptions
Kettlebell training does not require a warm-up. In fact, certified kettleball coach Gregg Althen, owner of Core Fitness Training in Novato, California, suggests that a static stretch warm-up prior to kettleball training may weaken the muscles and impair form. This may be a new concept for kettlebell beginners, but it should be taken into consideration. Althen also advises that kettlebell training should be performed without mirrors. The focus should be internal, not external.
Considerations
Beginners should be aware that the mental training involved in coordinating the movements of the various body parts is even more important than the amount of weight lifted.
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