The good news is that you’ve decided to workout. The bad news is that you’re a bit intimidated and unsure as to how to use some of the equipment. For example, you’ve seen men and women using the kettlebell, you know it’s beneficial to use, buy you are not sure how to go about the specific exercises. Here’s how to love your body while learning the Kettlebell Workout Basics and exercises.
Love Your Body: Kettlebell Workout Basics for Beginners
There is nothing like a good workout, especially once you have a routine that works for your lifestyle. It’s very important that no matter what you choose to start doing that you are in good health before you begin. Be sure to check with your doctor before you start your Kettlebell Workout routine.
It’s in the Hips
Don’t be deceived; it may seem as if those using a kettlebell are using their arms, shoulder, and back yet those who do it well know the movement comes from the hips. Actually, it’s suggested that those eyeing the kettlebell should first begin getting comfortable doing a deadlift with a barbell. Snapping one’s hips to a standing position is the maneuver that drives power and ultimately heaves the kettlebell.
Do Your Thing
Consider the velocity of your motion if curling a 5-pound dumbbell versus a 20 pound one. You would be able to lift the former with a lot more speed. The same principle applies to kettlebells. You would not use the same exact speed when lifting one weight versus another. Heavier weight requires a slower and much more methodical technique. Obviously, there’s more at risk if you do not lift heavier weight properly. Remember, you can learn from others but you don’t have to keep up with the trainer on the kettlebell workout DVD.
Bended Wrists and White Knuckles
Keep your wrists neutral yet strong while loosening your grip. You don’t want to see white knuckles, signaling a tight grip. A loose grip helps a lifter slide the bell as it’s raised upward. Some wear wrist protectors at first to support the wrist and proper technique. Little modifications help improve overall balance and motion.
Feel with the Feet
Proper technique relies on the feet. Actually, some people prefer to lift kettlebells without sneakers since it can be easier to get a feel for proper footing that way. Proper technique involves both feet firmly rooted as if you’re driving them through the floor. However, toes should remain even with the ground; don’t claw into the ground or lift up on your toes.
Correct Knee Angle
Some beginners get confused as to whether they should or should not bend at the hips. Well, which is it? Proper technique involves a slight bend. A slight bend allows you to stack the weight of the bell on your hips rather than rely on your lower back, which should not take the brunt force of the weight. Plenty of exercises target the lower back but this is not one of them.
Use the Quads
The quad muscles, located at the front of the upper leg, should be contracted during a kettlebell swing. Using the quads ensures you don’t hyperextend your knees. Try to blast your kneecaps up toward your hips rather than push them backward. Start with lighter weight until you master proper technique and posture.