Kettlebell Basics

Updated: Aug 30

Beginner Workout Tips

Kettlebell workouts originated in Russia, but it’s now a popular tool all over the world for exercising and getting into shape. It’s mostly designed to work your core, but you will get a full body workout with a kettlebell. Let’s look at some beginner workout tips for anyone new to the kettlebell. * Start with the Right Weight – You don’t want it to be too light or too heavy. Therefore, you’ll want to get one that is between 8 and 16 kg. If you have weightlifting experience, you’ll more than likely want to start out heavier than lighter. If it’s too light, you won’t get the right effect. * Start Slow – Start with about a ten-minute workout and then work your way up. Most people stick to about 30 minutes a day of kettlebell training because you can burn about 600 calories in half an hour. * Focus on Form - In the beginning, you want to focus on form, not time. Moving your body right is essential. Find a trainer or expert to help you get your moves just right. It might help to go to an in-person class before doing it alone. * Listen to Your Body – For any kind of workout, it’s imperative to listen to your body. It will let you know if you’re too tired. More exercise is not always better. You may want to let your body rest every other day. * Work on Your Swing – Perfecting your swing and getting it right is important to ensure you are doing the exercise right. You’ll want to watch someone else do it who is doing it right, and then try to do it their way. * Follow Your Own Beat – When you are doing reps, you’ll want to follow your own rhythm so that you can focus on your swing and your form. How firmly and fast you perform each swing does indicate how many calories you’ll burn, but slow and steady also works. * Hips Not Back – When you swing, you are supposed to use your hips, not your back. The way to ensure you are doing this is to pretend you have a hinge on your hips so that you swing and bend there rather than your back. Keep your back flat. * Stop If It Hurts – A little burning and "feeling" at the site that is getting worked out is okay, but you don’t want to have any pain - primarily in areas like your back, neck, and shoulders. You should be relaxed and stop if you have pain, as pain can be a sign of bad form. Working out with a kettlebell enables anyone to get a full body workout without having to have too much other equipment around. It’s a simple way to keep in shape, burn calories, and lose weight. If you want to try it, start with a local class, then once you learn you can do it whenever you want.

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