by Keila Chaliotis, Staff Writer
You may be very tempted to using kettlebells for a good burn of up to 400 calories in 20-minutes, but there are some things you may need to be aware of before taking part in this form of exercise that may seem to be very simple. This is a highly intense workout that requires intense focus and if you are a newcomer to this fitness method you should keep several facts in mind to stay safe from common dangers inherent to kettlebell training! Word of advice, check with your doctor to make sure you are adequately fit for kettlebell training before you start taking part of it. Not all exercises are suited for everyone and it is important to be physically fit and informed about all possible risks that may come from incorrect posture or excess of weight lifting. Remember, exercise i s a progress at work and if you are new to any form of exercise, you will need to be patient to notice change in body structure and strength.
It does not matter how strong you think you are, you should avoid learning with a heavily weighted kettlebell. According to kettlebell experts, you will ultimately work with a bell that is heavier than you can press or pull, but you need to be able to control it during your curvilinear swinging movements. So I suggest that you start with a lighter-weight kettlebell while learning the basic movement patterns, then increase to a heavier weight as your confidence and control improvement.
Keep in mind that a swooping bell can do as much damage as a wrecking ball to your personal belongings, walls or furniture. You need to plan your workout space based on your height plus one foot. If you are a 6-foot man, you need a clear 7-foot by 7-foot space to allow for the length of your kettlebell in full-swing.
Losing control is something you may not be able to stop when you are new at swinging a kettlebell, so you will need to remain centered and a have a plan. The possible danger of stopping in mid-swing is that you will either create an intense pull, and therefore a tear, on a shoulder muscle attachment, or you will unintentionally hit something with the kettlebell. When a swing goes bad, let the movement play itself out, then analyze and start again.
When you start to get tired, you are more likely to lose control causing an injury or wrecking a wall. The high energy-burn of kettlebell training also makes longer workouts not needed. Plan a shorter workout than you would do on a treadmill or with weight training. A 20 minute workout is plenty for getting the job done. So, don’t over do it and give your muscles a break. Rest if needed for short periods of time.
With the first glimpse at it, kettlebell routines look like they focus more on arm and shoulder work than anything else. Using correct posture, your hips are your primary energy drivers in a kettlebell routine. Your shoulder and back muscles work to stabilize your posture during the swing, but if you concentrate the work to originate from here, you will sooner or later injure yourself.
An impressive fit and toned body is not always the sign of a professionally fit trainer. Learning correct posture can not only keep you from hurting yourself. You will also build muscle and endurance faster if you learn the correct techniques for swinging a kettlebell. Look for a certified trainer via kettlebell and fitness associations. This will avoid being trained in an improper way and in the long run prevent serious injury!
Now that you are well informed with the possible risks of kettlebell training, you can analyze your workout routine to make sure that what you were doing was the correct way and if it was not, now you can replan it. Safe training is the way to do it! You don’t want to hurt yourself!