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Beginner Kettlebell
A beginner kettlebell training program includes the most effective exercises you can find for reducing fat, building muscle, and sculpting the body. Traditional exercises can work over time, but kettlebell training creates a lean body in the shortest amount of time. A kettlebell is a rounded iron bell with a flat bottom for resting on the ground and a handle for gripping. In Russia, kettlebell competitions have been held for years. The competition uses the same two exercises as Olympic weightlifting which are the clean and jerk, and the snatch. Since kettlebells come in a limited number of weight amounts, the competitions are more about repetitions and one-arm maneuvers.
If you want to see fast results from your exercise program, and are a beginner, kettlebell training is the best choice. But even if you are an experienced weightlifter who needs to add a new element to his or her routine, kettlebells are still the best choice. The only difference is the more experienced exerciser may be able to start the program with a heavier weight. The best way to begin a kettlebell program is to hire a coach or buy training DVDs. Though competition uses two exercises, training drills have a large selection of exercise variations to choose among. Sot the best way to learn the kinds of exercises is through proper instruction.
For the beginner kettlebell athlete, choosing the right weight to begin training with is the first step. The original weights are measured in Russian “poods”. A Russian pood equates to approximately 36 pounds. The traditional kettlebells come in one, one and a half, and two pood sizes. The two pood size is not for beginners! In fact, most men who are beginners should start kettlebell training with the one pood kettlebell. With the increasing interest in kettlebell training programs, additional weight sizes are available. A woman can start beginner kettlebell training with a ½ pood weight.
The weight size you begin with is important from the point that you don’t want to injure yourself by using a weight that is too heavy. If you find you must start with a lower weight than you prefer, don’t worry at all! It won’t take long before you will move up to the next weight size.
After you have trained with the upper weight kettlebell for you program, add a second kettlebell. A beginner kettlebell program works so well that you will eventually need to learn the double-handed exercises such as the double swings. But don’t go too fast in your desire to move ahead in a training program. Just like in Olympic weightlifting, it is crucial you learn the basic techniques properly. It is technique that builds the muscle power.
A beginner kettlebell training program will include learning all the important moves. These include the rack, the snatch, the swing, the clean and jerk, and eventually the overhead presses. There are many variations on these exercises to keep your training program interesting as you progress. In the beginning, you must also learn the proper stance for each move. The hip snap is the kettlebell move that adds the power to the lifting. The hip snap transfers the power from the lower body to the upper body, creating speed and force.
If you are ready for a lean body composition with muscle power, kettlebell training is the best program available. You get the training of a weightlifter and the physique of a bodybuilder all in one. Keep variety in your program so you don’t stress any one set of muscles, and train at least several days a week. You won’t believe the results!
Next Step Conditioning Systems
9727 Coppertop Loop NE
Suite 102
Bainbridge Island, WA 98110
206.842.9900
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