Introduction To Kettlebells
Kettlebells are becoming very popular in North America. They look like big weights with a handle on top to grip. Kettlebells can range from light weights all the way up to and including 150lbs. When you watch people swinging them around and breathing funny it may be slightly intimidating, but they are great for strength, speed, and cardiovascular work. They are a fun way to change up the monotony in your workout routine.
If you can do a squat and swing your arms you have the basics to do kettle bell exercises. The swing is the foundation of most kettlebell exercises. First practice without the kettle bell. Try a regular squat, keeping a straight back and making sure that your knees do not go over your toes, and push your hips back behind you. At this point you should feel a stretch in your hamstrings. Put your hands back between your legs. Next swing up with your hands and as you do pop your hips forward, clench your glutes, and make sure to keep your heels on the ground. Once you master this, add the kettlebell and make sure to keep the kettle bell close to your body. This is known as the kettlebell swing.
Kettlebell Exercises should be performed for time, not numbered of repetitions. Try starting with a comfortable weight with 30 seconds to 1 minute of work. Then gradually increase as you become more comfortable and experienced. Try not to do too much too fast to prevent injury.
The following is a video demonstrating some common kettlebell exercises that you can use in your workout routine.
[Alicia Bell is an Elite Personal Trainer, NCCP Sprint Coach, and Training Advisor for RIVALUS.]
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