Start Kettlebell Training with the Right Weight


*Dec 03 - 00:05*Desk emailKettlebells continue to gain popularity in the gym and at home and have surpassed the “fad” stage.

The reasoning is easy to figure out…people are reverting back to basic training, the kind that requires functional, whole body fitness. Kettlebell workouts engage multiple muscle groups at once. They really are the perfect option for getting a whole body workout in a short amount of time.

When you lift and control a Kettlebell, you force your entire body, especially the core muscles to contract as a group which in turn builds both strength and stability at the same time.

When beginning Kettlebell training, it’s much better to introduce Kettlebells into your present program of more traditional strength-training methods than to try and replace your whole routine.

To start, you need to respect your Kettlebell. These are new movements you are learning and you need to give yourself time to adjust to and build strength to perform these new movement patterns correctly.

Proper use of the cast iron weight requires strength, coordination and lots of practice using a light weight before increasing the weight.

By far the biggest mistake that beginners make using Kettlebells is to jump in too aggressively and try using a Kettlebell that is too heavy before developing the strength needed to control it without resulting in injury.

The first thing that needs addressing before beginning your Kettlebell training is how to pick the right

Study the following categories and be honest with yourself about where you fall in. It will help you to make the right choice in size and weight.

If you are an average to fit man between 160 lbs. – 210 lbs. the traditional Russian recommendation would be for you to begin with a 35 lb. bell. This weight allows you to train in and master the Kettlebell basic movements and exercises using a weight you can safely and easily manage.

Once you become used to the movements, the weight you are using and you build some strength you will be able to move up to a heavier bell.

For those of you who have extensive base in bodybuilding or power lifting, or if you are a large man or just naturally very powerful, I suggest you start with a 35 lb. bell and see how easily you can lift it to your shoulder. If you feel it was very easy, then move up the weight a bit and start with a 45 lb. bell.

The 45 lb. Kettlebell is close to the standard bell used by Eastern European military units (which is 24 kg.)

Safety should always come first in the Kettlebell world. No one can make any progress sitting on the sidelines with an injury. Always begin your training slow and test your strength before moving onto higher Kettlebell weights.

Quick summary of the important things you need to keep in mind when choosing your Kettlebell:

Always start lighter and move up to heavier as your strength permits and your skills with the Kettlebell movement’s progress.

Don’t allow your ego to dictate your starting weight. Starting light and perfecting the movements first is the way to go.

Put aside what you believe you can do with other strength building tools like dumbbells. Kettlebells a whole different world. You may be able to should press 75 lb. with a dumbbell, but cannot do a Kettlebell shoulder press with 50 lbs. I’ve seen many men who can squat with 200 lb. loaded on a barbell, but can barely squat with two 50 lb. Kettlebells.

They are two different tools and need to be treated as such.

Because of the popularity of Kettlebells, there are now a large number of companies making high quality Kettlebells so be patient and keep your eye on prices and deals when you go shopping.

Everything you need to begin and succeed at Kettlebell training can be found in “Strong Men Stay Young” my comprehensive program that was created just for men and contains 7 modules addressing everything from strength training to diet to hormones and longevity.

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