Part I
Gearing Up for a Kettlebell Workout
In this part . . .
If youâre ready to get moving with kettlebells, youâre in the right place. In this part, you find information on what kettlebells are, the benefits your body gets from a kettlebell workout, and the important safety considerations you need to keep in mind as you train. If you want to find out what size kettlebell to use, get the scoop on where to buy it, and determine how many bells you need, look no further â this part has all these answers, too.
To be successful with a kettlebell workout program, you need to know how to align your spine and move your hips as well as how to warm up, cool down, and breathe properly. Lucky for you, this part is here to show you how to do all this and more.
Chapter 1
Shaping Up with Kettlebells
In This Chapter
Seeing how kettlebell workouts are different from other routines
Choosing a kettlebell and other gear
Knowing how to align your spine and hips
Breathing right, warming up, cooling down, and being careful if you overdo your workout
Introducing basic and advanced moves
Adjusting workouts for special circumstances
Welcome to the world of kettlebells! A kettlebell, which looks like a cannonball with a handle, is a very simple, yet effective piece of equipment that allows you to work most of your muscle groups at the same time. Because of the fast-paced, dynamic motions in kettlebell exercises, your heart rate increases with each repetition, keeping your body in the fat-burning zone throughout your workout.
One of the greatest things about using kettlebells is that you donât need to be a hard-core, experienced fitness enthusiast to start using them. However, if you want to get the results that a kettlebell offers, you do have to challenge and tax your muscles and cardiovascular strength. Kettlebells are a tough, no-nonsense workout tool that will challenge you both physically and mentally. So, if youâre someone who prefers to read your paper on the treadmill, kettlebells are probably not a good choice for you. On the other hand, if youâre someone who enjoys being challenged when you work out, youâll surely find success with kettlebells. As you become a more experienced kettlebeller, youâll be pushed to your limit as you swing and snatch your way to a stronger and more confident you.
In this chapter, I introduce you to some kettlebell fundamentals, including how kettlebells are different from other workouts and how to move your spine and hips properly when using them. I also describe a sampling of basic exercises, show you where to go if youâre ready to advance to more challenging exercises, and note how special audiences can work out with kettlebells. Prepare to get moving!
Comparing Kettlebells to Other Workouts
Kettlebell exercise is different from traditional weight lifting and other fitness programs in many ways. For example,
Kettlebells combine a strength-training and cardiovascular workout into one program. Very few workout programs accomplish such a combination, and those that do arenât accessible to or easily learned by the novice. Olympic lifting comes close to the power and strength you get from working out with kettlebells, but it lacks the versatility of kettlebells. Ever try swinging a barbell between your legs? Besides, Olympic lifts arenât nearly as easy to learn as kettlebell exercises. And I donât know about you, but I donât have any desire to squat 400 pounds on a regular basis.
Most kettlebell exercises utilize all your major muscle groups. A kettlebell workout doesnât isolate muscle groups, so instead of working just one muscle group like you do with a dumbbell, kettlebells work multiple muscle groups with each exercise. The result is a workout thatâs quicker, more efficient, and more effective than a traditional workout routine.
Check out Chapter 2 to find out more about the benefits of working out with kettlebells and how to use them safely.
Selecting Your Kettlebell and Gathering Other Gear
One very appealing aspect of kettlebell workouts is that you donât need much equipment to do them. One kettlebell is all you need to start with, and, if you choose the correct size at the beginning, you wonât have to go and buy another one for a while. Plus, even when you are ready to move up in kettlebell weight, youâll still have uses for your lighter kettlebell (such as during warm-up exercises that involve the kettlebell; see Chapter 5). Typically, experienced kettlebellers (or those who just want to try a few of the two-kettlebell workouts like the ones I provide in this book) have two or three kettlebells, but even so, relative to some other fitness programs, kettlebells are an inexpensive fitness tool. Refer to Chapter 3 for a complete discussion on how to pick the right size kettlebell and where to get one.
The only other gear besides your kettlebell that you really need to get started is a stopwatch, a yoga mat (or some sort of padded flooring like carpet), and this book. Any other equipment listed throughout the book is optional, and I give you plenty of alternatives for using items you probably already have in your house (like a chair) so you can get started right away. And itâs okay if you havenât purchased your kettlebell just yet, because, with most of the foundational exercises, I help you practice without your kettlebell before I show you how to do the exercise with your kettlebell. Getting a Grip on Proper Spine and Hip Alignment
When it comes to using kettlebells the right way, you need to take some time to figure out how to position your spine and move from your hips to maximize the benefit you get from your workout and minimize the chance of injury. The majority of people Iâve trained over the years donât know how to position their spine and hips properly when they take their first kettlebell class because most traditional exercises donât incorporate these essential principles. Hereâs one big example: People who perform squat exercises in the gym typically use a machine to assist them, and, when they squat, their range of motion is limited.
However, when you squat down to the floor to pick up a box or some other object (like a kettlebell), not only do you need a greater range of motion than a typical squat requires of your body, but you also need to know how to initiate the movement from your hips (so you donât hurt your back), how to brace your abdominals (so you ...
