Kettlebells are originally from Russia and today, they have become popular among fitness and bodybuilding enthusiasts who are looking to become stronger, leaner and fitter. You may be asking yourself what is so special about kettlebells. Unlike standard weights, kettlebells have a cannonball shape held by a handle at the top. The special thing about kettlebells is that its weight is off center which helps to strengthen your core and improve your grip. The results are improved strength, leaner muscles, and a fit core.
Did you know that a 20 minute kettlebell workout is enough to begin sufficient fat burning in your body? This is really great news if you are planning to shed off a few pounds – and don’t have time to spend hours at the gym
It gets even better: You can workout from the comfort of your home with little space needed for your session. Once you are done with your workout, you can store kettlebells under your bed, in the closet, or any other location your kettlebell will fit. In order to achieve the above benefits from a kettlebell workout, you need to have the right knowledge.
Here are 6 tips for Kettlebell Beginners
1. Begin with the correct weight
Every kettlebell beginner makes one simple mistake – using the wrong weight when starting a bodybuilding and fitness workout. Beginners are prone to injuries not only by hitting themselves with a kettlebell as a result of poor handling, but by making the wrong moves. Common injuries beginners will experience include bumps, bruises, and muscle tears. It is important as a beginner to work with the correct weight.
Yes, you want to become fit, strong, and lean. What you need to know is that this cannot happen within a short time. Starting with heavy weights as a newbie will not yield the results you are looking for. It is important to begin with lighter weights before advancing to heavy ones.
2. Learn the basic moves
As said earlier, making the wrong move as a kettlebell beginner is common and this will lead to bruises, bumps, and muscle tears. This is not what you want as it will interfere with your workout session. It is important to stay injury-free to ensure successful results in the end.
What should you do?
It is important to learn the basic moves for example kettlebell deadlift, swing, squat thruster, chest, alternative chest move, one arm swing, one arm high pull and many more. Learning and practicing the correct moves will help to workout your shoulders, quads, hamstring, glutes, biceps, lats and lower body among others. There are tons of video tutorials online that will teach you the basic moves and how to execute them properly. Another way to learn basic moves is by working with an experienced trainer.
3. Listen to the experts
One thing you need to remember during and after engaging in kettlebell workout is that choosing the right path will ensure the best results in the end. Furthermore, you will learn how to execute the moves correctly, eliminate chances of wasting time and money plus avoiding common injuries. Once you seek a qualified bodybuilding and fitness instructor who is experienced with kettlebells, it is important to listen. Do not grab any kettlebell just because you saw an online video presenter doing so.
Remember the old saying “the teacher is always right.” Well, it is important to listen to the advice provided by your trainer at all times. All trainers have undergone extensive training finally receiving certifications proving that they are skilled and knowledgeable in the field of body building.
Our personal favorite expert: Forest Vance
4. Use your entire body
So, you want to pack more muscle, get ripped faster, and have a fit core? It’s time to begin push-ups, planks, squats, deadlift, chest and swings with kettlebells. Making the right moves helps to unlock a bunch of new muscles finally allowing you to have a leaner and muscular body.
But you need to use your entire body! Kettlebell exercises are full-body movements and it’s not going to do you any good to try and do isolation training. For example, you shouldn’t try to muscle your way through a kettlebell swing using just your arms. Instead the swing movement should come from your hips driving forward when you stand out of the squat. The reason for doing so is to ensure that every part of the body contributes in the swinging and lifting of your body or the kettlebell itself. Not doing so will reduce the effectiveness of the workout plus it could lead to injuries if not careful.
5. Warm up properly
Lack of warming up properly is a common mistake done by kettlebell beginners. It is important to warm up before your main workout and here are a few exercises to you can do.
- Jump rope- this is the simplest workout that warms up your muscles and heightens your circulation system. Start with 100 reps and increase as days go by.
- Cycle your bike around the neighborhood
- High knees
- Air squats
Warming up properly has the following benefits: prevents injuries as the blood pumps to the muscles, helps to peak your strength and focus before the main workout. Don’t begin your workout before warming up.
6. Quality over quantity
If you only do 10 reps with fantastic form, that’s much better than doing 25 reps and being sloppy! If you aren’t going to focus on proper form then don’t pick up a kettlebell at all. Using improper technique can result in injury. But don’t worry, just perfect your kettlebell form before increasing the number of reps you do. Forest Vance’s program is a great way to learn proper form.
7. Stretch it out
Stretching and cooling are fundamental to your workout just like warming up. It is important to stretch it out after your main workout as this helps to enhance flexibility as well as reduce muscle tension for your tired and sore muscles. Furthermore, it helps with muscle recovery and repair which improves your muscle mass.
Don’t be afraid to be a kettlebell beginner! The expert in anything was once a beginner. We suggest incorporating kettlebell exercises in your main workout at least 2 to 3 times per week. This helps you achieve leaner muscles, improved strength levels, and a fit core.