750Kettlebell Training 101: Keep FitThe Russian Way
posted on February 5th, 2010
Don’t get the wrong idea; kettlebells aren’t a modern invention. Conjectures backed by historians locate the implement as having originated in the early 1700s. Despite this long period of obscurity, however, are you surprised to hear that it is now listed among the most fashionable fitness routines on the planet? So let’s consider how that happened. The Russian kettlebell has just undergone a remarkable jump in fame. And, why not?
You don’t need anything other than the kettlebells and anyone can begin using these easy exercises. Of course, the more advanced moves shouldn’t be used immediately. You’ll want to learn the simple techniques before approaching the challenging exercises. The right weight to use is one piece of information you absolutely need to check out before you really get to grips with your Russian kettlebells. Because of the way you use kettlebells, your weights needn’t be as heavy as you might think. Dividing along gender lines, the 18lb size is typically ideal for women just beginning, while males who are new to the kettlebell would probably do best with a 35lb size. Actually, the weights are surprisingly light — this is because with this workout, the improvement comes more from the movement instead of the weight that is being used. It can also be recommended to order an instructional book or DVD to guide you and make certain you carry out the motions exactly right. In the beginning, before you go for any other kettlebell routine you need to master the double-handed swing. It sounds more straightforward than it actually is, but it’s at the core of most more advanced techniques. Harsh halts, uneven motion — these are not exactly what you want. A helpful safety word of advice warrants restating at this point — your shoulders are not the way to lift. You should, instead, keep the emphasis on your hips.
After you have this movement perfected, you’ll be ready to attempt some of the more complex motions. Keep your fitness program interesting by employing different numbers of reps and different sets, accompanied perhaps by a variety of music. As you become more comfortable with using it, try introducing an additional set of Russian kettlebells into your routine and even an assortment of weights. Following these tips, you can make sure your muscles are performing as effectively as possible and not run the risk of levelling out. One thing we must state clearly here is that Russian kettlebells won’t help you develop muscle or play a role in body building. Rather, look to them for weight loss and for general health developments and maintenance over time. A well rounded keep fit regime will benefit from the inclusion of a session working with the kettlebells. Don’t forget that you can decide how regularly to take advantage of them. Is your target to support body weight? A mere two workouts every week should be fine. Or you can ratchet up your energy, work out five or six times each week and ditch that excess…
