Extreme Weight Lifting

10 tips for training with kettle bells
10 tips for training with kettle bells

The latest revolution in the fitness world is kettle bells. As you find more and more people doing the effective kettle bell exercises, you may be tempted to try it out too. Trying out any new exercise or equipment needs proper understanding and guidance to minimize the risk of injuries and maximize the impact on your fitness plan. Incorporate kettle bells into your exercise routine, keeping these 10 training tips in mind.

Kettlebell training

1. Maintain a neutral spine as you perform kettle bell swings, snatch and high pulls. Keeping a straight line from your hips to your head helps establishing the appropriate alignment of the body.

2. Give yourself enough room when exercising with kettle bells to avoid any damage or injury to yourself and others. As you start the exercises, you might lose the grip on the weights a couple of times, and if this happens during a full swing, you could seriously harm the people in close proximity (or even yourself).

3. Do a couple of upper abdomen exercises before you start your regular kettle bell routine. This will help ease your shoulders and arms, reduce the strain on the muscles and give you more agility to perform swings freely.

4. Don’t start off with the heaviest kettle bell you see, even if you can comfortably perform your exercises with it. Kettle bell exercises are more about the technique and less about the weights you use. Ease yourself into the lighter bells and progress your way up to the top.

5. Kettle bells may impact your upper body muscles directly, but using just the upper body muscles can by strenuous and deteriorate your exercise flow. Put your hips into the swings and lock your knees to build momentum when performing swings.

workout with kettle

6. It is easy to get lost in the rhythm and lose your stance while performing kettle bell exercises. As a beginner, taking the right stance is important as it dominates your routine and thus avoid taking too wide of a stance.

7. Wrist protectors are advised for beginners and twisting your wrist while performing kettle bell exercises is quite natural. Keep your wrists in a neutral position without bending them at all. Use kettle bells with a knuckle-grip to make sure that the weights don’t slip out as you create the momentum.

8. Starting out with the basic kettle bell exercises is the ideal way since you can familiarize yourself with the fundamental exercises, and later move on to the complex ones. Avoid trying fancy moves as you can easily pull a muscle or strain your spine if you don’t know what you’re doing.

9. When performing kettle bell exercises, wear flat soled shoes to give you more stability. Running shoes can raise your heel and push your knees forward during squats, which can result in knee injuries.

10. Knowing when to stop is probably applicable for every exercise, and especially when it comes to kettle bell exercises. Whether you are trying to save a bad rep or just pushing yourself, losing your form will not only make the workout obsolete, but also lead to muscle failure as well.

With these tips to help you get started with kettle bell exercises, you can immerse yourself into this new fitness technique safely.


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Top Gym Excercizes to Build Muscle Mass

For most people, the idea of building muscles and bulking up is an enticing goal. Thus, most people would try to build some mass by going to the gym and start pumping the irons. Yet, most have little idea where to start and would simply start lifting dumbbells and such, thinking it’s better than doing nothing.

Hitting the gym is already great, but if you want to gain muscles and build mass quickly, you have to understand that not all workout routines are the same. Some workouts offer better returns for your time and effort. Therefore, to help build muscles with little effort and time as possible, this article is going to enumerate the top gym exercises to build muscle mass.

Bench Press


The bench press is a popular workout for a good reason. It hits 3 major muscle areas – the triceps, anterior deltoids and pectorals. These areas are easy to build muscle and they provide a good form to your body. For a tip, as a means of providing the maximum stimulation to your chest, try to position the torso with a slight lower back arc, position your rib cage high and position your shoulders that it would shrug back and downwards.

To do a proper bench press, position the bar above your shoulders. A proper bench press will require you to straighten your arm while you are gripping the bar. Grip tightly the bar and push it off from it’s holder. Slowly lower the weight to your chest and keep lowering it until you have locked your elbows. Push it back up to do a one rep.

Barbell Pullover


This workout will give a workout on your triceps, teres major and upper pectorals. To get the most out of this workout, you must find a balance between having a weight that will work your muscles to the fullest and allows full movement, while keeping your hips planted on the bench.

To do a barbell pullover, start by lying flat on the bench. Lift a barbell on top of you with a shoulder grip width. As your starting position, hold the bar directly above your chest, with a slight bend on your arms. Lower the weight around your head (forming an arc). Keep lowering until you can feel your chest muscles stretch. Do this while keeping the slight bend of the arms. Pull the barbell back up to the starting position to do a one rep.



Deadlift is another popular workout. Doing deadlifts is going to give a good workout on your forearms, upper traps, hams, glutes, hips, quads and lower back. According to DarkOPS Fitness, the deadlift is one of the more powerful workouts for extreme fitness athletes or special ops training.  It’s a workout that is designed to develop greater body power and overall strength, while bulking up.

To do a proper deadlift, start by standing with your feet shoulder-width apart and in front of a barbell lying on the floor. Bend your knees slightly to reach for the bar and grip it tightly. Lift up the barbell, keep your arms and back straight, while facing forward. Rest the barbell on your thigh for a few seconds and slowly return it to the original position to do a one rep.


Developing muscles quickly is all about focusing your efforts on workouts that will give you the best returns for your time and effort. As a start, you can do bench press, barbell pullovers and deadlifts.