It is a known fact that first kettlebell exercises were developed by the Russian military to train gunners so that they could perform well in combat. Given a huge anticipation of athletes all over the world over 20th century more and more kettlebell exercises were developed.
There are exercises to build strength and endurance, exercises for weight loss, kettlebell circuits and even juggling exercises. You can do squats, you can do circuits, or Turkish get ups, push it from the floor, pull it above your head, do swings you can be certain that there are more kettlebell exercises that you can even think of!
So, where to start if you have decided to move to kettlebell training from your ordinary dumbbell and lifting programs? And which exercises are the best?
Experts say that kettlebell training programs are only suitable for intermediate athletes, those who have attended the gym for at least a year and are well introduced to weight lifting. And it is not because of some ranking questions, experienced athletes have more developed joints and bone structure so there is a lesser risk of injury.
But even if you are a person whose weight lifting experience is well suitable according to what experts say, exercises with kettlebell can still be quite a challenge. Compared to dumbbell exercises, exercises with kettlebell involve more muscles and have more motion. In other words, exercises with kettlebell require more balance and stamina than you ever needed during your standard workout.
So if you’ve decided to replace your dumbbell with kettlebell it is best to use a plastic one filled with sand at first. Just so you can get used to the weight distribution, balance, and moves that you will perform. That way when you move to a real kettlebell you will already know the basics and wouldn’t have to learn it all together at once. Shift to 32.5 lbs kettlebell when ready and stick with it for at least three months.
Answering the second question of this article is really not that simple. With all the variety and purposes of kettlebell exercises, it is really hard to choose which ones to include in your program. But in order to help you with your decision here are five simple tips.
1. Know your goal
First of all, know exactly what result would you like to achieve. If you, for example, are after a weight loss – do more squats and swings, if it is hip muscles that you want to build then go with kettlebell jumps and jump squats.
2. Choose wisely
When you do a little bit of a research you will come across a variety of exercises with kettlebell suitable for your goal, but in fact, you only need a few. Three-four exercises with kettlebell in your daily-workout will give you best result, and help you improve quicker when at the same time ten different kettlebell routines done throughout a week can slow you down towards your goal, so choose wisely and stick with your choice.
3. Don’t like it, don’t do it!
If there are any pains, besides muscle pains, after training, if there are any injuries, even the minor ones caused by the exercise – leave it. Some kettlebell exercises are more suitable for ones than the others, it is results you are after, not injuries.
4. Build your set
Combining is good when it’s about colors or home decoration. Same goes with workouts. Some kettlebell exercises go well with each other some don’t. Mix lifting with swinging, but DON’T mix Turkish get ups with pushups – makes less sense.
5. Longer projectile line – better results
Kettlebell exercises that start with the kettlebell on the floor and end up with the kettlebell over your head are better than exercises where you just have to lift the weight two inches above the ground while standing.