Kettlebells are small weights with a handle, used in strength training and conditioning. Proper use involves holding the handle tightly without straining or locking arm muscles, wrists, or elbow joints. Basic exercises include the kettlebell swing, clean and press, and Turkish raise.
The kettlebell is a fairly small round weight with a large handle attached, and can be used in routine strength training and conditioning. Understanding proper use is probably the first step in kettlebell basics. Although a kettlebell can be used in most movements one would normally do with a dumbbell, there are certain basic movements specifically associated with the kettlebell. These include the kettlebell swing, clean and press, and the Turkish raise.
First, one must be comfortable with the basics of kettlebells in terms of the proper way to hold the equipment. A kettlebell can be grasped by the handle with one or both hands. For some exercises, one might choose to hold on to the rounded part of the kettlebell. If one makes this choice, using both hands is a good idea.
Many kettlebell basics involve swinging or flipping the kettlebell, so holding onto the handle may be the safest method in those cases. One should grip the handle tightly, but be careful not to strain or lock the arm muscles or the wrist and elbow joints. Doing so could cause strain or overextension. Since the wrist and elbow often absorb most of the weight of the kettlebell, one must be careful not to over-twist these joints while holding the object.
Once one has learned the proper use of a kettlebell, there are several specific exercises for kettlebell basics. A kettlebell swing is probably the best move for beginners to master first. One should start in a squat position in which the buttock is behind the feet while the back is kept straight. Holding the kettlebell with both arms, the team starts between the legs and swings forcefully in front of the body, stopping when the arms are straight in front. The swing can also be done one arm at a time.
Another movement common to kettlebell basics is the clean and press, performed one arm at a time. While standing, the kettlebell is held with the arm extended and centered, as if reaching toward the knees, with the wrist toward the body. The team is often carefully swung to the chest, with the wrist now turned out. The arm is extended until the elbow is at 90 degrees, as if performing an overhead press; The individual then does exactly that, pressing the kettlebell overhead before returning to the starting position.
The Turkish lift is perhaps the most complex and difficult movement of all the kettlebell basics. One should consider asking a trainer or fitness expert to guide you through each step. There are also several free instructional videos and directions available. After mastering the basics of kettlebells, one can increase the weight or experiment with new and challenging movements.
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