In spite of the assumptions we’ve heard recently, the idea of the kettlebell isn’t new. The modern belief is that they’re around three centuries old. It’s only recently that kettlebells have shot to global popularity, and at the time of writing they’ve become as common as any style of weight. After all, why not?
The simpler exercise routines can be performed by all, no matter their prior workout regime, and there shouldn’t be a need to order expensive paraphernalia. You can’t just jump right to the trickier exercise routines, however. As you’d expect, the basic steps should come first.
The appropriate weight for your strength is one fact you absolutely must work out before you really get to grips with your Russian kettlebells. Due to the way kettlebells are used, your weights can be less heavy than you might think. Women will probably get the most out of an 18lb kettlebell, although men will typically experience better results if they go for the 35lb size. The reason for this lies in the fundamental mechanics by which this regime will benefit you. Using a Russian kettlebell it comes from motion rather than from how much weight is lifted. It can also be useful to look for an instruction DVD or book to guide you and make sure you carry out the routines right. The two-handed swing should be the initial technique you study on first taking up the Russian kettleball. It sounds more straightforward than it actually is, but it functions as the foundation of so many other more advanced exercises. You should glide fluently, with no harsh jerks or stops. Pick up the kettlebells lifting from your hips, not with your back or shoulders, to be sure of your physical comfort over the course of your exercises.
Once you have perfected this maneuver, you’ll be able to attempt one or two of the more advanced exercises. To make sure the kettlebell will keep your interest, diversity is the spice of life - you could perhaps change the backing tunes, rotate techniques in and out of your daily regime etc. Once you’re used to it, while your comfort with them develops, you can change the kettlebells’ weights and perhaps even introduce an additional pair. By following the above advice you have an opportunity to bypass the effect of familiarity which makes regular exercises less powerful. You shouldn’t come away with the false idea, though, that a better built body and bigger muscles will develop if you use nothing but kettlebells. What they’ll do is stimulate weight loss, tone up, and improve fitness and stamina.
Personally, I advocate folding a Russian kettlebell session into a wider fitness scheme. Obviously, the amount you use them is a matter of individual choice. Use a couple of times during the week for typical fat burning, or really drive for it and factor in these sessions 5-6 times a week. You will be lean in no time…