Get comfortable (and strong) with this clutch training tool.
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While these compact, cannonball-shaped weights may look simple, they can be intimidating for beginners.
But they dont have to be.
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In fact, you could learn to master them from the comfort of your own home.
Whats different about kettlebell training?
What sets kettlebell training apart from other forms of exercise is rooted in the unique shape of the kettlebell.
The difference in weight distribution can make moving and controlling the same load feel harder.
It also offers more versatility and opens up a wider variety of movement patterns.
Its way more flexible than a dumbbell that has a static weight, says Rule.
Particularly with ballistic moves, you really get to move your body around the bell.
This key in of rhythmic training demands full-body engagement and bolsters functional strength.
You get quite neurally worked, she says, which can lead to feelings of deep tiredness post-workout.
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He explains that you better feel the weight of the kettlebell to learn how to move with it.
Dont assume that just because youre a beginner you gotta go super light, he says.
Sometimes, if the load is way too light, its hard to establish technique.
Theres really great feedback from a bit of load.
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Most kettlebells are cast iron or steel, and some are covered in a protective coating.
Rule recommends sticking to rounded handles versus square or triangular ones, as theyre more comfortable to hold.
And think twice about purchasing weight-adjustable models.
Be mindful of your grip
How you hold the handle of the kettlebell is critical.
Some beginners grip too hard, says Aldridge.
But sometimes its a bit too intense of a squeeze.
Wristbands and chalk can help absorb sweat and keep your palms from getting too slippery.
But skip the weightlifting gloves.
Theres not a lot of space between your grip and the bell, says Rule.
That additional layer will just get in the way.
check that those first efforts are not super long, says Rule.
Youre going to be so tired, and your form can slip.
Form is important in everything, but in something like kettlebells, its really important.
For the same reason, dont go into a kettlebell workout tired.
I always suggest starting with those classic strength moves, says Rule.
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