Kettlebell training is as common as jumping rope today. They have been around for ages, originating from Russia, but in the past 10 years they have earned a spot in most gyms right next to the dumbbell weight rack. Although kettlebells are still referred to as a trend, I consider them a staple. All trainers today should have acquired some kettlebell education and although they do not need to be incorporated into every work, they should make an appearance on a regular basis.
Kettlebells are mostly made of cast iron. These cannonball-shaped weights now come in a few different designs. They are available at Target with a rubber coating appealing to the new exerciser and then there are the purists who use a steel competition kettlebell with advanced gravity die cast technology and regulation 33mm handle.
10 Tips to Successful Kettlebell Training
- You must learn the proper technique and form.
- Insert a few practice reps before beginning your set.
- Active men should start with 35 to 45 pounds. Active women should begin with 18 to 26 pounds
- Make sure you understand the critical involvement of the hips when learning the kettlebell fundamentals
- Maintain perfect posture, avoid slouching and bending forward.
- Your core must be tight! Make sure you understand how to engage your core.
- Make sure you are controlling the return of the kettlebell.
- Be aware of your wrist alignment.
- Once your form is solid, make sure to make your movements explosive. Kettlebells offer an amazing training opportunity to build power.
- I suggest using the following movements to help warm up before a kettlebell workout: squats, lunges, single leg lifts, planks, shoulder extensions, seal jacks, side leg lifts, inner thigh leg lifts, pelvic bridges.
5 Great Kettlebell Exercises