The Complete Guide to Kettlebell Training for Beginners

This is why it’s vital to gain as much experience as possible with competitions. Always be looking to increase your standards and ask for the judge to be critical of your performance. If you’re new to kettlebells, begin with a lighter moreÂ… weight. Make sure to master proper hinging form by practicing deadlifts first.

After fixation, the platform judge will issue a point, and the competitor will lower the kettlebell to the starting position between the legs without the kettlebell touching any part of the trunk. Don’t be fooled by this seemingly simple fluid motion—kettlebell swings (and kettlebell workouts, for that matter) are intense. “Because it engages so many muscles and is dynamic in nature, you need adequate recovery time to prevent injury,” Baston explains. That means at least one day of rest in between picking up a ‘bell again. Plan to work a variety of kettlebell exercises, not just swings, into your routine up to two or three days per week. You might think swinging kettlebells means more upper body, but the power should instead come from down south.

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Conversely, perform badly or below your expectations and you may well feel quite miserable. But it’s important to always take away a positive from every event. You will probably be a bundle of nerves prior to stepping up on the platform. I think nerves come from two things, the fear of failing and the fear of the pain that awaits you.

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• Kettlebell Sport is a power-endurance sport that requires athletes to work under a submaximal load, lifting their kettlebells for as many repetitions as possible in a given time frame.

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• The kettlebell originated in Russia and was popular in the U.S. decades ago, but has hit a resurgence in the last few years with a flurry of classes, videos, and books.

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• The objective is not to save energy but to develop strength and power.

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• It improves grip, pulling power and flexibility, benefiting both athletic performance and everyday movement.

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• This better reflects most activities that actually require fitness, meaning it makes you more functional and more of an all-rounder.
• Will you train the hardstyle kettlebell swing and alternate between relaxation and sudden, powerful tension?

The Long Cycle consists of 10 minutes of the Clean & Jerk. Today, there are a number of kettlebell organizations active in the US, including The American Kettlebell Alliance (AKA), which is a member of The International Kettlebell Sport & Fitness Academy (IKSFA). The American Kettlebell Club (AKC), is a member of The World Kettlebell Club, (WKC).

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All of the lifts are as traditional GS but with a couple of difference which are designed to make the events more accessible. If you’ve been stretching your shoulders to relieve stiffness but aren’t seeing results — or worse, are feeling more discomfort — it’s time to rethink your approach. By practicing the targeted strength, mobility and breathing exercises above, you can address the root causes of the tension, improve function and prevent future discomfort. In my work with professional baseball teams over the past two decades, I’ve seen firsthand how well-intentioned stretching can sometimes do more harm than good. But over time, mobility experts realized this stretch was making the shoulder joint excessively loose and unstable, increasing injury risk rather than preventing it. Perform 3 sets of 10 swings with a reset between each rep. Rest 1 minute between sets.

If you need to up your conditioning game, pack on some extra muscle, or get a little stronger, kettlebells can work great. There’s nothing wrong with jogging while strength training, but if your joints are unhappy with your current cardio routine, kettlebells might come to the rescue. Once you feel comfortable with a movement, get those reps in, and remember to check your ego. This is something new, and it’s ok to suck at it when you are just starting out. Remember, this is not about brute strength, just because you can lift a heavier bell, it doesn’t mean you should. Master the movement with your lightest weight first, and practice, practice, practice.

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Everything You Need to Know About Kettlebell Swings

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All the lifts are performed aiming to use only the exact amount of energy needed and using momentum to the lifter’s advantage during the concentric phase. To achieve such efficient technique, the jerk, snatch, and long cycle need to be patiently and consistently drilled. There is normally also a veteran category at international competitions. The weights used can vary depending on the federation under which the meet is being held and also with the lifters age. All lifts are carried out for a maximum of ten minutes in which the athletes aim to complete as many quality reps as possible without placing the kettlebell(s) on the ground. Whoever has the highest amount of reps is deemed the winner.

The activity is also very suitable for children, who will be able to develop their physical capacities and health throughout their youth with adapted loads. Competition grade kettlebells used in kettlebell sport and lesuire lifting are colour coded by bell or horn to allow quick and easy recognition. More than 25 grips are available on the kettlebell, which can be used to add variation, test various muscles, improve proprioception, and increase or decrease complexity. Pressing grips, racking grips, lifting grips, ballistic grips, juggling grips, and isometric hold grips are a few of the different types of grips. The Biathlon consists of 10 minutes of the Jerk, followed by 10 minutes of the Snatch, with no less than 30 minutes of rest in between sets.