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.
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.
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.