What is a kettlebell?
Kettlebells are once again gaining in popularity but they are nothing new. They have been around for over 100 years. They resemble a large iron cannonnball with a thick metal handle attached. Standard kettlebells are 4 kg (9 lbs), 8kg (18 lbs), 12kg (26 lbs), 16kg (35 lbs), 24kg (52 lbs), 32kg (70 lbs), 40kg (88 lbs), and 48kg (106 lbs).
Many types are available and all companies claim their kettlebells are the best. That is marketing gimmick to get you to pay more than you need to. A painted or rubber coated kettlebell works no better than one that is unpainted with a rough texture. If it helps you lose weight and get fit who cares. If you purchase one that happens to have too rough a handle buy sandpaper and smooth it down or start slowly to toughen your hands.
Kettlebell lifting recommendations and tips:
Use Chalk – Never use lifting gloves with kettlebell exercises because the idea is to build your grip strength. Gloves help you cheat by assisting in gripping. Chalk powder used on your hands prevents the kettlebell from slipping out of hands when you perspire.
Wear shoes with low soles or workout barefoot – In order to fully benefit from each exercise you need to be as flat footed as possible. This allows your body’s muscles to fully engage as designed during lifts without compensating for a large angled sole.Be careful during all kettlebell exercises and especially lowering the kettlebell to the ground if you choose to workout barefoot.
Always look up at the kettlebell while lifting it overhead – This safety tip ensures you are paying attention to your form, it is easier to keep the kettlebell balanced, and it will prevent you from dropping it on your head or foot.
Most women should start with an 8kg and men with a 16kg kettlebell – Take your time and master each lift before moving up to the next largest kettlebell or increasing your intensity. Improper form will cause injury.
Do not use a weightbelt – This is for the same reason you do not want to use gloves. They help you cheat by assisting you during exercise. Kettlebell lifting will really tighten the muscles in your midsection, core strength, to act as a “natural” weight belt. You must breathe properly and keep muscles tight to achieve this.
Learn as many kettlebell exercises as possible – Pickup a DVD or book on kettlebell workouts in order to increase variety in your kettlebell workouts. Never get too far away from the core kettlebell lifts. Core kettlebell lifts are the swing, snatch, clean, and overhead press and you should perform those regurlarly.
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