Weight Training & the Russian Kettlebell
Kettlebells aren’t new. The prevailing belief would have them about three hundred years old. Over the course of the last couple of years, however, kettlebells have increased in recognition to emerge as one of the trendiest workouts worldwide. So why not try them out? The easier moves are accessible to anyone, even if they had no prior fitness regime, and you shouldn’t need to pay a great deal for the required gear. We can’t advise going directly into the trickier routines, though. We recommend that you practise the first moves first, before mustering the complex techniques.
Most importantly, with these kettlebells as with all weight work, you must take care that you select the ideal weight for you. Because of the way you use kettlebells, you can use less heavy weights than you might have thought. For female enthusiasts, an eighteen pound kettlebell is often more than enough at the outset, however, male aficionados should opt for the 35 pound weights. The explanation is that the advantage of this type of exercise actually comes from the movement as opposed to how much weight is employed. It’s also useful to buy an instructional video or book to provide guidance and ensure you perform the routines as they should be.
When you begin, before you go for any of the other Russian kettlebell exercises you ought to master the two-handed swing. It sounds more straightforward than it actually is, but it is the cornerstone of the bulk of kettlebell exercises. Harsh stops, uneven movements - these are far from what you want. A worthwhile health & safety tip bears relating before you begin: your back and your shoulders are not the way to lift the weights. Rather, keep the emphasis on your hips.
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Following mastery of this movement, you ought to take a stab at the difficult kettlebell routines. Keep your routine interesting by means of adjusting numbers of reps and different sets, accompanied perhaps by different varieties of music. Over time, while your experience with them grows, you might vary the weights of the kettlebells you use and even, perhaps, add another set. By doing this, you can keep your muscles working as effectively as possible and not risk levelling out.
It should be noted that should you start a keep fit program designed around kettlebells with the intent of developing muscle mass or to body-build, the results won’t particularly please you. Kettlebell routines were designed solely to develop your overall health level and help with weightloss. A good all-round keep fit regime will show improvements following the introduction of a Russian kettlebell routine. Keep in mind that you can choose how frequently to use the maneuvers. Are you aiming to maintain your current weight? A mere two sessions should do fine. Instead you can ratchet up your pace, work out five or six times every week and get rid of that excess!
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