Kettlebell Exercises
Kettlebells aren’t anything new, but their popularity in fitness circles continues to rise—and with good reason. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning.
Kettlebell exercises are a great addition to any current workout as a stand along circuit. As with traditional strength training, two days a week is a great place to start—but don’t hesitate to weave those kettlebells into the standard weightlifting routine.
Kettlebells are a lot more than just a round dumbbell “A kettlebell’s center of gravity actually shifts during the course of the exercise,” says Jason C. Brown, C.S.C.S., owner of Kettlebell Athletics in Philadelphia. This makes then a perfect training tool to replicate day-to-day objects such as shopping bags, briefcases and babies making the working much more functional “A kettlebell’s unique shape also allows you to transition from one exercise to the next without putting it down,” says Brown. Trainers call this nonstop strategy “kettlebell flow,” The result is a much more cardio based strength workout, equaling a better metabolic rate in a shorter period of time.
As with any weight lifting or functional movements no matter how small the weight improperly technique is a huge injury risk factor, ensuring you have correct technique will also allow you to become more efficient with your workout. Try to work with a trainer beforehand to allow you to become familiar with the basics.
Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights, while men go for 16 to 32 kg, though these weights vary depending on the exercises of choice. (No harm in starting low and working your way up!) Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for 3-5 sets of 10-30 reps with good form. Just remember to give each muscle group a break (48 hours should usually do it),
If you have any questions regarding any of the exercises listed in our Kettlebell Library or want advise on how to get started with a kettlebell routine please contact our Didsbury clinic on 0161 445 513, email admin@g4physio.co.uk or book online.
