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Kettlebell Weight Training
There are different intensities of kettlebell weight training and each serves a different purpose. Light to medium kettlebell training uses the 53-pound weight for men and the 26-pound kettlebell for women. Men almost always start kettlebell training with the 53-pound weight unless they were not exercising regularly before picking up their first kettlebell. That means even the medium weight may not provide enough training though when improvement is sought.
Heavy kettlebell weight training can take your exercise results to a higher level. The truth is you are using kettlebells to develop strength and muscle size and power. Sticking with a weight that does not challenge your muscles is self-defeating. When lifting kettlebells, you are looking for continual improvements. To see those improvements, use heavier kettlebells and really push the muscles to the limit. If you don’t test the endurance of the muscles, strength will not increase. The key to the heavy kettlebell weight training program is to do fewer repetitions with heavier kettlebells.
Kettlebell weight training is intended to build not just muscle size. It is also training for the explosive power needed for Olympic weightlifting. There are virtually no weight limits in Olympic weightlifting, so why would you arbitrarily limit your kettlebell weight use? Too many kettlebell trainers use weights that are too light and they are able to do too many repetitions. In other words, the training session is too easy. This can happen in any exercise program. If you don’t push the muscles, they will get lazy and not work to their limits.
Kettlebell weight training should include the use of weights that will also increase muscle endurance. This endurance can be utilized in a number of ways. For one thing, it is necessary for competitive weightlifting. It is also necessary for transfer to other athletic activities. Many an athlete has lost at a sport because their muscles just plain quit on them. Kettlebells are ideal for increasing muscle endurance. Use the heavy kettlebells, like the 70 pounds, and start with fewer repetitions initially. Then slowly increase the repetitions. You will feel the power after just a few sessions of heavy intensity.
If you start using heavier kettlebells, make sure you adjust your form to accommodate the increased weight. Like in Olympic weightlifting, you will have to develop those stances that are suitable for leverage moves. You also must be aware of the extra force on your entire body. The joints, the lungs, the cardiovascular system, the tendons, and all the muscles must be able to properly adjust to the additional exertion. The results will be outstanding and progressive increases in power, strength, coordination and flexibility.
You can continue to do the medium kettlebell weight training drills, but you should also step up your program using the heavier weights. You can alternate the routines so you get the benefits of both the repetitions possible with medium weights, and the strength increases from using heavier weights. Adding the challenge to your training sessions makes your efforts more productive. The one thing you don’t want to do is the minimum you are capable of doing, but there is only one way to discover your full capabilities. That is by attempting more weight and more repetitions. You will be very surprised at how rapidly you will gain strength and endurance. In kettlebell weight training, sometimes it is the mind and not the body that limits training.
Next Step Conditioning Systems
9727 Coppertop Loop NE
Suite 102
Bainbridge Island, WA 98110
206.842.9900
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