Sunday, August 21, 2011
How to Choose the Right Kettlebell for You
6:34 PM | 
Posted by
Sophisticated Fitness, LLC |
Kettlebells are an extreme form of training, and not for the half-hearted. This is not meant to discourage anyone from taking up kettlebells, but rather to caution them that this is a serious workout. The popularity of kettlebell training in the U.S. has increased immensely from Eastern Europe so if you are a newbie to training with these then make sure you are aware of the proper way to use them. If you start out with improper and unsafe practices you’ll soon find yourself hurt, uninterested, and get no results. Hopefully with the correct methods and training, you will find yourself on the fast track to immediate results.
Men usually start with a kettlebell that weighs between 25 and 35 pounds, while women tend to begin with a 12 to 26 pound kettlebell, depending on their fitness level. They will range from as low as 2 lbs all the way up to 106 lbs (obviously for expert body builders). Safety is of the upmost importance when using kettlebells because you will drop them from time to time and 35 lbs isn’t something you want landing on your foot. Here are some big no-no’s when it comes to training with kettlebells.
- Training when Over Fatigued – if you are drained don’t pick the bells up. When you are fatigued you are not concentrating and that can lead to very serious injury especially when lifting the weights over your head
- Overcompensation - when working with kettlebells it’s important to remember that not all exercises are intended to be muscled up. Most exercises need good hip snapping movements. Also avoid leaning back to help the weights up. A straight back is part of proper lifting. Keep your shoulders back and your chest forward. Failure to do so indicates unsafe habits and fatigue. Improper Balance and Swinging – an example of this would be if you are doing a swing exercise and you find yourself on your toes. While performing swing exercises with your kettlebells, proper technique is to have the heels flat. Also, avoid swinging the bells too far away from your body because you will most likely end up hitting yourself.
- Bending Elbows and Wrists – the most common flaw you will encounter is bending your elbows and wrists. This lessens the control you have over the kettlebells and the effectiveness of the workout, as well as raises the chance of injury.
At Sophisticated Fitness, we carry a great selection, including vinyl kettlebells and cast iron kettlebells. We also provide our customers with great kettlebell workout ideas as well as other exercise routines on our fitness tips page. We’re always researching and trying out new workouts and sharing them with you so check back often.
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