How to Avoid Injuries When Using Kettlebells – 3 Kettlebell Videos

Posted on September 27, 2010 by Demetri

Avoid Kettlebell Injuries by Using Proper Technique and Form

When starting out as a beginner using kettlebells using proper technique, when working with your kettlebells, can ensure a good development and no injuries with this great training method. Whereas, starting out with improper practices will find yourself possibley injured and not wanting to use your kettlebells. Some of the ways you can avoid injury and keep you on the road to progress with kettlebells is proper form and technique.

The first thing to consider when beginning training with kettlebells is workout space. Kettlebells are heavy, unforgiving tools that can a lot of damage to anybody or anything around them, so be sure to give plenty of room, when working out. When using the kettlebells make sure your surface is flat and not slippery or too sticky. You want to be sure not to slip, but be able to perform maneuvers with your feet. Inside on a rubber mat can be good, but never on a wooden gym floor.

When working with kettlebells and you are about to lose your grip and drop them, drop them. Don’t attempt to catch the kettlebell, or you’ll might regret it. The worst case scenario is you have a damaged floor, which is a lot better than a damaged you. Remember these are heavy iron objects; get out of the way! Be assured you will drop them from time to time, but if you make it a hard and fast rule not to try and catch it or direct it, you’ll be OK and most likely avoid an injury.

Many times beginners lose the grip on their kettlebells due to training to the point of exhaustion. This is totally unnecessary, as you can get all the benefits of the kettlebell without putting your safety at risk. Continue reading →

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5 Basic Kettlebell Exercises For The Beginner – 6 Kettlebell Videos

Posted on September 22, 2010 by Demetri

5 Basic Kettlebell Exercises For The Beginner

Here are 5 basic Kettlebell exercises for beginners of the kettlebell training routine. These exercises will strengthen your arms, legs, back and core muscles like you won’t believe. Make sure you do your kettlebell exercises with proper form and car so as not to uinjure yourself with a carelessly executed move.

Kettlebell Exercise #1: The Turkish Getup

The turkish get up is one of the more unusual kettlebell exercises, but excellent for the entire body. With this exercise you engage almost every muscle of the body, the legs, core and arms, while building strength, coordination and endurance. This is a great functional exercise, taking you from lying down to a standing position and integrating every part of your body. It requires some concentration as well as coordination, so take your time moving through each step, and try it with no weight until you’re comfortable.

Here’s a great video to break down the exercise step by step:

Kettlebell Exercise #2: Two Arm Swing

The kettlebell swing is an excellent exercise for the entire body, particularly the core and the lower body. The power comes from the hips (in a hip-thrust motion), making this a powerful movement that forces your body to find stability as the weight swings out and up. Start out using a lighter weight for this exercise until you get your form down (10-15 lbs for women or 20-25 lbs for men). You’ll find the heavier the weight, the more you’ll use the hip-thrust to get the weight up. Don’t use a heavy kettlebell until you feel comfortable and stable in the movement. Also be sure to place the kettlebell slightly back of the feet to insure proper execution of the swing(see video).

Here’s a great video to break down the exercise step by step:

Continue reading →

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Russian Kettlebell Training for Fat Loss – 1 Kettlebell Video

Posted on September 19, 2010 by Demetri

Russian Kettlebell Training For Fat Loss

russian-kettlebells

Russian Kettlebells

If you are looking for a weight training program to lose weight, a fat loss campaign that will give big time results and is simple, then you have to check out Russian Kettlebell Training. Russian Kettlebell Training is one of the best workouts for your fat loss plan. Those who do use Kettlebells can attest to how it has changed their lives. It doesn’t matter what you do, Kettlebell Training will make you better at it.

The use of Kettlebell training is great for a maximum calorie burn and fat loss workout. The great thing about a Kettlebell is that it is the perfect, all-in-one hand held gym. The versatility you can get from Kettlebell training how it saves on money and time, when it comes down to getting an effective workout.

What is Kettlebell Training?

Russian Kettlebells or “Girya”, were once used as counter balances for weighing grains in Russia during the 1700s, and the exercise potential of this odd shaped weight was quickly seen by “Old Time Strongmen”. Kettlebell training is primarily a movement based style of working out. In order to lift the Kettlebell in the different primary lifts of the training, you have to learn certain movement patterns in order to lift this unique device in a most efficient manner. The basic lifts are called swings, cleans, snatches, get ups, and jerks.  All of the basic lifts incorporate large core muscle groups which give you a high calorie burning exertion workout, and ultimately burn more calories. This is key to being physically fit. Continue reading →

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