How to Get (Safely) Yoked With Kettlebells
Kettlebells are a great tool for gaining muscle mass and losing fat. They’re easy to use, they’re inexpensive, and they work well for all levels of fitness.
If you want to gain weight or lose bodyfat quickly then kettlebells might just be your best bet!
However, if you have any concerns about safety or health issues then it’s probably not the right choice for you. So before you buy one, make sure that you understand what kind of person you are and what sort of risks are involved.
The following information will give some insight into whether kettlebells are safe to use and if so, which ones. I’ve tried to include links where possible to other resources that may provide additional information on the subject.
Safety First: Safety first! You don’t need to worry about getting hurt doing kettlebell exercises.
However, there are certain things you should keep in mind when using them. These include proper form, technique, and equipment.
Form: When performing kettlebell exercises properly, you shouldn’t feel like you’re trying too hard or making a mistake at all. If you’re feeling pain while performing an exercise, then there is a good change that you are doing something wrong.
Your back shouldn’t hurt. Your feet shouldn’t hurt (unless you have flat feet). If you have long hair, tie it up so that it doesn’t get caught in the swing of the kettlebell.
Technique: Each exercise has a certain way of performing it correctly. For most exercises, there are several ways to perform them incorrectly that could result in injury.
Look up the various exercises and familiarize yourself with the proper technique before attempting them.
Also, try to get instruction from a professional fitness instructor or a personal trainer for at least the first time that you perform them. It will help you get a better understanding of the exercise so you don’t do anything wrong.
Equipment: Make sure you have proper kettlebells, or else you’ll be wasting your money and time. Kettlebells are not all created equal!
The handle and the bottom can be made out of several different materials.
The most common material is cast iron. This is a very durable material that will last you a lifetime.
However, some people prefer using vinyl or rubber coated kettlebells because they are easier to clean.
The handle should be big enough so that only your hands go around it, and you can’t put any other fingers in there. If you can, then it’s too small.
Also, make sure that the handle fits comfortable in your hand. It shouldn’t be too small or too big.
The base of the kettlebell should be flat so that it doesn’t roll around when you place it on the ground. Also, some kettlebells have handles that are off-centered which won’t work for certain exercises.
Make sure there is no damage to any part of the kettlebell. Check for cracks at the handle and the base.
If there is any, then do not buy it!
Just make sure that whatever you buy is of good quality. There are so many different kinds, shapes, and sizes out there.
Pick the one that works best for you.
Additional Equipment: Over time, you may want to buy other equipment to go along with your kettlebell workouts. Don’t let this scare you though!
Most of this stuff is optional.
The most common piece of equipment that people invest in is a jump rope. Nothing like jumping rope for cardio, and it’s great for double-unders (jumping under the rope as it passes over your head each time).
Buy a quality one so it won’t break on you, and make sure you learn how to properly use it.
Knee pads are another piece of equipment that some people like to use. There are various exercises that involve getting down on your knees.
If you’re worried about the impact of this, then by all means buy yourself a pair.
Wrist wraps are also a good investment if you plan on doing a lot of snatches or any other exercises that involve gripping a heavy object and trying to move it as fast as you can.
Weight lifting gloves are another piece of equipment that some people use. They’re great for protection as well as added grip, but they aren’t necessary.
There are many other types of equipment out there, but those are the main ones. If you think that you will benefit from using them and can afford it, then go ahead and invest in them.
Now that you know how to use this book, let’s get started! Here is a sample 4 week program that you can try if you are new to kettlebell training.
Each week you will be training 4 times, and each session will be done just once per week. You will have at least one day off in between sessions.
Sources & references used in this article:
The Contreras Files: Volume II by MSINC SANO – mensetcorporesani.wordpress.com
Improvement in weight-lifting apparatus by US Patent 90,304, 1869 – Google Patents
The Contreras Files: Volume II by BUT Hips, FT Squat – mihou.wordpress.com
FROM FAT TO FIT by K Lobliner
Weighted exercise device providing two grips by J Daniels