The Beginners Guide toKettlebellsNo matter your goal, kettlebells willimprove your overall conditioning, speed upyour weight loss, and take your fitnessgame to the next level.

E B O O K

GETTINGSTARTEDKettlebell training requires a different technique to free weights ormachines, so it is highly recommended that you begin your trainingwith a qualified kettlebell instructor. “A certified kettlebell instructorwill not only teach you the foundation skills of kettlebell lifting but heor she will also be qualified to cover safety guidelines,

Breathing patterns and choice of the proper kettlebell weightaccording to the particular exercise, your size and your skill level,”says founder of Kettlebell Athletica Jad Marinovic. Most womenbegin using 8kg kettlebells, while particularly strong women maybegin by trying 12kg kettlebells, Men can usually use 4 kg's heavier.

POWER STANCETechnique is critical when performing kettlebell exercises, and your instructorwill help you master the basics before you move on to more advancedexercises. The main starting position for most kettlebell exercises is the‘power stance’, and you’ll need to be confident with this before beginning yourkettlebell routine.

Begin by placing your feet shoulder-width apart, with your weight over yourheels and the kettlebell between your feet. Maintain neutral spine (thenatural s-curve of your spine), contract your pelvic floor and brace yourabdominals as you use your hips to make a ‘sitting’ movement, keeping yourshins vertical as you lower your behind slightly towards the ground. Hold thekettlebell by the handle with an overhand grip and you’re ready to perform anexercise.

KETTLEBELL SWINGOne of the most popular beginner kettlebell exercises is the swing, and withgood reason. The swing combines strength and cardio as it targets your back,abs, core, glutes, hamstrings and calves, as well as your upper body.

From the power stance position swing the kettlebell back between your legsand then forward as you powerfully snap your hips and contract your glutesand quads.

Let the kettlebell free-fall back down between your legs, always keeping thekettlebell in line with your arms and keeping your abs and core strong. Theexercises you can perform using kettlebells are myriad, and they can also beincorporated into your traditional exercises. Try using kettlebells as youperform squats, or hold one in each hand for walking lunges. We guaranteethat you’ll feel the difference instantly.

THE BENEFITSTheir unique design makes kettlebells the ultimate fitness tool, as theyprovide both resistance and cardio training in a short, intense workoutsession. In essence, they’re the perfect workout tool for busy people.

In fact, research conducted by the American Council on Exercise revealed thatkettlebell training achieved a “higher-intensity workout than standard weight-training routines”, burning at least 20.2 calories a minute. That’s theequivalent to cross-country skiing up hill at a fast pace, or high-intensityrunning

TOP 8 BENEFITS1) Incorporates Core - When doing kettlebell exercises, your core needs to beconstantly tightened, as it serves as the balance center. Ab workout- check.

2) Improves Grip - Kettlebell handles, being both thick and odd-shaped,require great forearm and grip strength. Grip strength is otherwise oftenignored or forgotten about.

3) Combines Cardio and Resistance Training - The exercises performed withthe kettlebell serve as overall conditioning, training both the muscles andheart.

4) Improves Conditioning - The explosive nature of kettlebell exercisestranslates to better overall conditioning. Normal strength training exercisesisolate muscle groups, but kettlebells engages them all.

5) Translates to Everyday Movements - Functional training is all the rave thesedays. Training functionally translates to better performance of everydayactivities (carrying groceries, the kids, etc.).

6) Boosts Fat Loss - The dynamic, compound nature of this exercise results ina big time sweat session and calorie burn. You’ll reach your fat loss goalsfaster with kettlebell training.

7) Combines Strength and Endurance - The constant switch betweencontraction and relaxation of kettlebell exercises provides a harmoniousblend of strength and endurance exercise.

8) Improves Flexibility - The nature of kettlebell exercises often incorporatesstretches as part of movements. You’ll get active stretching in whileperforming exercises.

RISKSThe problem with engaging so many muscles every time you lift a kettlebell isthat incorrect technique can potentially spell big problems. It’s thereforeabsolutely essential to ensure that you have mastered the technique for eachexercise before you perform it.

“Kettlebell lifting is a skill so it’s important that you treat every workout as apractice session so that you learn the proper technique first,”. To minimisethe risk of injury always remember to maintain neutral spine during yourexercises, as well as keep your abs and core engaged to prevent any strain onyour back.

WORK WITH A PERSONAL TRAINERAs with all resistance training it’s also crucial to make sure you’re lifting theright weight, so consult with your personal trainer at the beginning todetermine the weight that’s right for you. Once you’ve perfected yourtechnique with a trainer,

We recommends integrating a general kettlebell workout into your fitnessregime two to three times a week, progressing the exercises only when you’reproficient at the basics, which can take time.

The exercises are infinite, so enjoy the variety of your new workout weaponas you watch your body transform by swinging handle-less teapots over yourhead. The only thing better than your results will be how much fun you havewhile achieving them!

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