Kettlebell Training Tips | Here Are 5 Tips To Help You

 kettlebell training tips5 Tips for Kettlebell Training

Today’s Kettlebell training tips can be extremely effective in helping folks shred excess fat off their body. It’s also a crucial component in most professional athletes’ workout regimen. Kettlebells look ‘cuter’ and more hip than the boring old dumbbells or cable equipment. Because of that, many people will ignore the fact that kettlebells can be very challenging and must be respected in your workouts.

In our kettlebell training tips article today You do not want to be one of the thousands of people who have pulled a muscle or strained a ligament from using kettlebells in an incorrect manner.

Just about anybody can figure out how to use a kettlebell and this will be your first priortiy. There is only one handle to grab and lift unlike a conventional squat rack with all the ratchets and levers which will leave new gym users scratching their head.

Kettlebell Training Tips to Help You With Your Workouts:

Nevertheless, the simplicity of a kettlebell should not make anyone feel complacent. By using these marvelous apparatus correctly, you will prevent injury to yourself and more importantly, get the best results from your workouts.

  • Progressive training is key – Do not use more weight than you can handle. There are many people who are weekend warriors. They neglect to exercise the whole week and go to the gym on the weekend and try to work out with kettlebells that are just too heavy for them. It takes time to build strength in the muscles and ligaments. More importantly, the ligaments, which have to be able to withstand the load. Most injuries occur due to weak or unconditioned ligaments. Pace yourself slowly. Start with kettlebell weights that suit you and slowly climb up the ladder to higher weights. Rome wasn’t built in a day.
  • Don’t aim for muscle failure – This runs contradictory to most training advice. However, training to failure all the time puts your nervous system under tremendous stress. It is an effective tool when used sparingly. At all other times, it would be advisable to aim for about 12 to 15 reps using various weights. Do vary your moves too. Snatches, cleans and squats should be mixed up in your routine. Try and make it a full body workout most of the time.
  • Always maintain proper form – Kettlebell training involves more jerking and swinging movements unlike conventional dumbbells. However, even these movements require proper form and control. You are not supposed to be swinging the kettlebells around like a mad man. There is a jerk to lift, followed by a swing and a pause at the end of the movement and back again. Improper form will definitely lead to injury or imbalances in the body over the long run.
  • Change your routine every month or so – Keep your body guessing. If you’re doing the same workouts day in and day out for months, you’re going to get bored and your results will taper off and finally plateau. So, change up your routine every 4 to 6 weeks. Add more reps, change the sets, use new moves, etc. Just make it different.
  • Train barefoot on a hard floor – When you work out with kettlebells, the force of the load gets transferred to the ground through your feet. The soles of most sports shoes are too soft. So, training barefoot is best. If your, floor is too cold, you may use an exercise mat. In the event you’re training in a gym, their rules may require you to wear shoes. Then you have no choice but to abide by their rules. Nevertheless, this point is worth remembering.

These are just 5  of our kettlebell training tips to help you train safely and effectively with kettlebells. Do bear these in mind during your workouts. Be sure to check out our blog post Discover the Best Kettlebell Exercises  where we explain the best exercises and how to do them correctly.

Tell us which of our kettlebell training tips was best for you in the comments below?

 

 

Benefits Of Kettlebell Training For A Healthier Fitter You

benefits of kettlebell trainingBenefits Of Kettlebell Training For A Fitter You

The Benefits of Kettlebell Training is they give you an all-in-one workout, combining both the strength and cardio aspects. Be your own trainer!

Make no mistake about it, kettlebells rank pretty high on the list of best all-around fitness tools in the market, and for good reason. They bring so many benefits to the table that it’s hard to even know where to begin.

Let’s first take a look at the kettlebell’s shape. Cast iron is molded into a circular sphere, resembling a bowling ball, and a curved handle is fused to the top, but, better quality kettlebells are actually formed as one whole piece.

Not only is the handle used for hoisting the bell during exercises, but, it’s a built-in carrying apparatus.  This makes it easy to transport and it takes up little space compared to other equipment.

Additionally, they range in weight from very light to very heavy, giving you plenty of options to choose from.  And even the largest of bells can fit comfortably in a trunk of a car, under a weight rack or in a closet against a wall.  This makes them great for home training workouts.

The kettlebell’s unique, circular shape, requires that you make your body really tight when you perform exercises.  This tactic helps improve force production when doing heavy lifts, and it also keeps your spine safe and in good alignment.  As a result, you get an amazing core workout with every exercise you do.  This in turn, boosts your functional ability in sports and activities of daily living, and also improves your definition.

The Benefits of Kettlebell training is they work multiple muscle groups in the body, including:

  • Arms
  • Chest
  • Shoulders
  • Butt
  • Back
  • Legs
  • Thighs and hips
  • And, as mentioned above, almost every single move works the core muscles (abdominals).

A growing number of chiropractors use the kettlebell as a rehabilitation tool with patients who suffer from lower back pain.  The standard deadlift exercise, which is performed by lifting the bell off the floor while hinging your hips and keeping your back straight, requires you to contract all the muscles that stabilize the spine.  These are the same muscles that are often weak when back pain is present. This has been one of the huge benefits of kettlebell training for me, my lower back is much stronger now!

After a few reps, nutrient-rich blood flows to the lower back which causes relief.  In addition, these muscles get strengthened from a standing position instead of lying on the floor and doing crunches by flexing the spine, which is contraindicated when back pain is present.

Anyone who is overweight or wants to avoid high-impact exercise benefits from the kettlebell as well.  With the exception of two or three exercises, your feet are always in a fixed position during training, which enables you to get a full workout with little if any trauma to your joints.

And while we are on the topic of being overweight, let’s not overlook the effect and benefits of  kettlebell training  has on fat loss.  The caloric expenditure is second to none!

In a study commissioned by the American Council on Exercise (ACE), test subjects were put through a 20-minute high-intensity interval workout that consisted of kettlebell snatches performed on and off with short rest breaks.  The snatch is a ballistic maneuver that involves “ripping” the bell above your head in a fast, snapping motion, then pulling it back between your legs in a similar fast motion.

Data was collected and the average expenditure per minute was an astonishing 20-plus calories!  The only way to normally get that kind of output is by cross-country skiing uphill as fast as you can.

Also the benefits of  Kettlebell training is they  have the unique ability to create an anaerobic state, which, literally means without oxygen. This translates to being very winded, literally gasping for breath during a workout.

When you get really winded during a workout, the body crosses into the anaerobic threshold, the same state induced by High Intensity Interval Training (HIIT), which, is the ultimate fat burning zone, and one that revs metabolism for 24+ hours after a workout.

Any time you perform a high number of reps with a moderate to light weight, you improve your muscular endurance.  The kettlebell has a continuum built right in.  If you go heavy and do a low amount of reps, you will build muscular strength.  If you go lighter and do high reps, you will build muscular endurance.  By incorporating both types of exercises in one workout, you get the best of both worlds.

Last but not least, you should walk away knowing that kettlebells are also good for cognitive function.  That’s right; you need to think a lot when doing the specific exercises included in a Kettlebell regimen, or risk getting injured. By concentrating hard, this will blend into other aspects of your life, such as, balancing a checkbook, reading a book and memorizing someone’s name.

So in my conclusion the benefits of kettlebell training for a fitter are a no brainer! Isn’t it time you gave kettlebells a try in your workout? We say yes for sure! Oh and we feel the one of the final benefits of kettlebelbl training is they are a lot of fun to include in your workout!

If you want to experience the benefits of kettlebell training we recomment The Kettlebell Revolution Home Workout Program

 

10 Reasons Why Kettlebell Training Is Better

kettlebell training10 Reasons Why Kettlebell Training Is Better Than Other Workouts 

Why is Kettlebell Training better is a question we often get asked and today we wanted to take a moment to share our thougths on the answers! We find working with kettlebells to be the most fun, and challenging workout we do. As we go through we hope you will find that as well! Firstly, the Kettlebell design is a steel ball shaped weight attached to a steel handle that resembles a suitcase handle and allows for an abundance of different exercises that not only work multiple muscle groups at the same time, but, also allows one to get into an anaerobic state while working out.

An anaerobic state is a workout “without oxygen,” where the person is literally gasping for air during exercise. This state is typically induced during interval training and Kettlebell workouts and is one of the most effective ways to burn fat and rev metabolism for 24 plus hours following a workout.

10 Reasons Why Kettlebell Training Is Better 

  1. 3 In 1 Workout – Combining weight training with a cardio workout, Kettlebell circuits improve heart health, build lean muscle mass and are highly effective at fat burning. That’s three birds killed with one stone of a great workout!
  2. High Calorie Burning – An hour spent on a treadmill or cross trainer will burn around 600 calories, but, training with kettlebells can help you burn up to 1200 calories in that same hour.
  3. Superiority To Barbells, Dumbbells And Other Weight Machines – Barbells, dumbbells and weight machines are all efficient muscle training devices, but they typically work only one muscle or a specific group of muscles at a time. Imagine how cumbersome it is to tone your entire body. Conversely, Kettlebell moves work multiple muscle groups at once which makes it the perfect full body workout to build essential lean muscle mass for both men and women. 
  4. Superior Core Fitness – A strong core is more than six-pack abs. It is your body’s power zone which lays the foundation for all movements. The core is vital for good posture, which, provides steadiness during everyday movement and improves performance in sports and everyday activities. Many Kettlebell moves work the core, and so that alone makes it a much better choice than other forms of cardio or muscle training that do not.
  5. Economic – Kettlebells provide you a suitable and economical choice over expensive gym memberships, cardio machines and weight equipment.
  6. Mobile – A large space is needed to do Kettlebell exercises and they are easy to store and transport, so you can even take one on long trips and vacations.
  7. Time Saving – Traditionally, for general fitness, people do cardio and muscle training on different days. Various Kettlebell circuits combine the two because as you do Kettlebell moves you not only tone and build lean muscle mass, you are also getting an effective cardio workout that benefits the heart and burns fat.
  8. Low Impact – A lot of cardio, such as aerobics and running are high impact on joints. But, Kettlebell training is low or no impact, therefore it saves the joints and opens the possibility for many to get a heart pumping workout who otherwise shy away from impact cardio.
  9. Increases Flexibility – Kettlebell training provides workouts that improve range of motion and flexibility that serves good health in everyday life and into the senior years.
  10. Never Get Bored With Diverse And Fun Workouts – Kettlebell moves and exercises are fun and unique. Various circuits can be created to change things up on a regular basis so you never get bored. A big difference from the boring walking or running on a treadmill or churning those exercise bike pedals for an hour.
  11. Many people get bored doing the same exact workout repeatedly even if it is done only two or three times a week. Kettlebell Training lets you overcome that monotony by providing a range of diverse and fun moves.

How To Get Started With Kettlebell Training 

Getting started with Kettlebells is easy with the many resources at hand. You can find various workouts online that will show you proper form and technique. You can also join a Kettlebell class in your area or local gym that will be led by a qualified instructor. There are also various Kettlebell training DVDs available to learn this unique form of cardio and weight training fitness.

No matter which route you take it is important to learn proper form or else you will be vulnerable to injury.

How are you using kettlebell training to reach your health and fitness goals?