If you keep up with the latest fitness trends then you might have noticed that kettlebells have become very popular for mobility, fatloss, toning, and fun. Adding kettlebell exercise to your existing routine is a great way to boost fatloss and improve mobility but most women love kettlebells because they provide a fat blasting cardio/core/strength workout in half the time it would take to do cardio, lift weights, work abs and then stretch. Here’s 3 kettlebell tips to help you get started.
Choose the right size kettlebell for your workouts
Choosing the right size kettlebell can be tricky. If you go too light you won’t burn as many calories or fat and all the exercises will feel too easy. If you go too heavy and struggle to pick up the kettlebell, your risk of injury increases considerably explains Sarah Lurie RKC expert and author of Kettlebells for Dummies. According to Lurie, most women can start with a kettlebell that’s 14-18 lb but she recommends you run some basic tests including the squat test, overhead squat test, overhead press, and handle test to determine exactly the right size for your level of strength and hand size. Lurie explains that if you have a major imbalance between upper and lower body strength or mobility then you might need to get two different size bells but most people can easily get started with just one kettlebell.
Other factors when looking at size include handle length, handle thickness, distance from handle to bell, handle surface, material and number of pieces. The cast iron bell is the only kettlebell Lurie recommends because it’s the only one guaranteed to be the right weight.
Perfect your hip snap before even starting with any kettlebell exercises
The hip snap is THE most important movement to master before even getting started with kettlebells. It teaches you how to generate power from your core and hips to move the kettlebell. This prevents serious injuries especially to your back and shoulders. The three components of a good hip snap include a neutral spine, proper head and neck positioning, rooting yourself into the ground, and the ability to drive back and then forward from the hips. The stance itself looks similar to a squat but feels nothing like a squat and getting it right can make a world of difference.
Modify all kettlebell exercises to your level and ability
Anybody can get started with kettlebells but the secret to getting the best result from kettlebell workouts is to start with the right level of each exercise. Each kettlebell exercise has many progressions (levels) and can be scaled from beginner to advanced as well as for people with special needs, including pregnant women, boomers with back pain, seniors with mobility issues, and young athletes. As tempting as it may be to just get going with exciting kettlebells moves like the tactical lunge or the Turkish getup it’s important to master the basics before moving on to more advanced moves. Lurie suggests perfecting the swing before moving on to anything else.
Get seriously lean, toned, and fit with more tips and workouts from Kettlebells For Dummies (For Dummies (Health & Fitness))
or get started with Iron Core Warrior with Sarah Lurie - 2 DVD Kettlebell Workout
