Kettlebell training has made an impressive surge in popularity over the past five years. The proliferation of functional exercise techniques has raised awareness of a variety of fitness products, including these metal weights with handles.
This week, I'll discuss some ways you can begin using kettlebells in your routine in a safe and effective way. Plus, I'll introduce a kettlebell exercise that's perfect for those just getting comfortable with them.
The basic design of a kettlebell is very simple. It's just a sphere-shaped weight with a handle on top. However, the handle design makes the kettlebell an appealing option for many exercisers, and learning to master even weight distribution is interesting. Plus, they can actually be kind of fun.
The key to incorporating the kettlebell into your existing fitness program is to start with movements you already do. An overhead press or lunge would be perfect exercises to transition away from traditional dumbbells and into the kettlebell, simply because the form used is identical. The kettlebell just replaces the dumbbells as the new source of resistance.
Once you've mastered such basic movements, you should have a good grasp on how to handle the kettlebell. Now tinker with grip positions to determine the most comfortable lifting position during various exercises. This will get you comfortable with handling the kettlebell in different circumstances and make the next transition much easier.
In my opinion, the next type of exercise attempted should involve lower velocity "swings" with the kettlebell, using both hands.
A two-handed woodchopper exercise is a good example of a bilateral swinging movement that can be performed safely by people of all fitness levels. This type of movement will help you understand the role that momentum can play with the kettlebell and how to use it to your advantage.
Once you've got the two-handed grip options down, it's time to use single arm swings. If you're really brave, you could even incorporate exercises that allow the kettlebell to twist while it's in your grip. A kettlebell power clean and a single arm woodchopper are just a couple of examples. Velocity should increase at this level, so you'll want to be sure your form is impeccable.
This week's exercise, although a one-handed motion, is not a particularly high level movement because it does not involve swinging the kettlebell. The Single Arm Kettlebell Squat is just a variation of a traditional squat that will help you become more comfortable with this unique resistance source.
1. Select one heavy kettlebell and grasp the handle with your right hand.
2. Bend your right elbow and hold the kettlebell in front of your right shoulder, almost touching it. Anchor it here.
3. Plant your feet shoulder width apart and extend your left arm straight out in front of your body for balance.
4. Perform a normal squat by pressing your hips back and down.
5. Straighten up and repeat for two sets of 12, switching sides with the kettlebell after the first set.
The kettlebell is a nice alternative to dumbbells and machines, which makes it an appealing option for people who exercise regularly enough to become bored with those.
Kettlebell exercises also tend to be more functional (useful for supporting the strength required for everyday activities) and also more interesting in their design. In my opinion, this can only lead to better adherence to your plan and more enjoyment.
I think you'll appreciate the addition of the kettlebell to your routine.
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 09/01/2014