5 Key Tips To Your Successful Kettlebell Training
Kettlebell training is extremely effective in helping individuals shed excess fat off their body. It’s also a crucial component in most professional athletes’ workout regimen. Kettlebell training seems to have become more hip than dumbbells or cable equipment. Because of that, many people ignore the fact that kettlebells can be dangerous too if used wrongly.
There have been thousands of people who have pulled a muscle or strained a ligament from using kettlebells in an incorrect manner. Just about anybody can figure out how to use a kettlebell. There is only one handle to grab and lift unlike a conventional squat rack with all the ratchets and levers which will leave new gym users scratching their head.
Nevertheless, the simplicity of a kettlebell training should not make anyone feel complacent. By using kettlebells correctly, you will prevent injury to yourself and more importantly, get the best results from your workouts.
5 Tips to Successful Kettlebell Training
1. Progressive training is key:
Do not use more weight than you can handle. There are many people who are weekend warriors. They neglect to exercise the whole week and go to the gym on the weekend and try to get their kettlebell training in with a bell that is simply too heavy for them.
It takes the time to build strength in the muscles and ligaments. More importantly, the ligaments, which have to be able to withstand the load. Most injuries occur due to weak or unconditioned ligaments.
Pace yourself slowly. Start with kettlebell weights that suit you and slowly climb up the ladder to higher weights. Rome wasn’t built in a day.Don’t aim for muscle failure
2. Don’t aim for muscle failure:
This runs contradictory to most training advice. However, with kettlebell training, training to failure all the time puts your nervous system under tremendous stress. It is an effective tool when used sparingly.
At all other times, it would be advisable to aim for about 12 to 15 reps using various weights. Do vary your moves too. Snatches and cleans and squats should be mixed up in your routine. Try and make it a full body workout most of the time.
3. Always maintain proper form:
Kettlebell training involves swinging movements, unlike conventional dumbbells. However, even these movements require proper form and control. You are not supposed to be swinging the kettlebells around like a mad man. Improper form will definitely lead to injury or imbalances in the body over the long run.
4. Change your kettlebell training routine every month or so:
Keep your body guessing. If you’re doing the same workouts day in and day out for months, you’re going to get bored and your results will taper off and finally plateau. So, change up your routine every 4 to 6 weeks. Add more reps, change the sets, use new moves, etc. Just make it different.
5. Train barefoot on a hard floor:
When you work out with kettlebells, the force of the load gets transferred to the ground through your feet. The soles of most sports shoes are too soft. So, training barefoot is best. This is one of the benefits of kettlebell training. If your, floor is too cold, you may use an exercise mat. In the event you’re training in a gym, their rules may require you to wear shoes. Then you have no choice but to abide by their rules. Nevertheless, this point is worth remembering.
These are 5 tips to help you with your kettlebell training, to train safely and effectively with kettlebells. Consider these tips during your workouts.
Unfortunately, the workout equipment industry and 2nd rate fitness magazines have convinced us that we need to exercise for at least an hour at a time, otherwise it isn’t worth it. Use the kettlebell exercises included in this workout and it will change all that!