Kettlebell - one week in

[Pferdestarke]

I bought a 12kg one online after a chance conversation with a colleague who uses one.

After a week and five sessions I'm feeling positive about what it will do for me. I use the iPad to watch youtube workouts and do it in tandem with that.

It's great for core strength and I can feel it working most of my muscle groups as I work through the different routines.

Does anyone have any tips for using them effectively?

This is the workout I'm doing at the moment. http://youtu.be/K8mAbwlwUdk

[smiffy180]

Pferdestarke said:

I bought a 12kg one online after a chance conversation with a colleague who uses one.

After a week and five sessions I'm feeling positive about what it will do for me. I use the iPad to watch youtube workouts and do it in tandem with that.

It's great for core strength and I can feel it working most of my muscle groups as I work through the different routines.

Does anyone have any tips for using them effectively?

This is the workout I'm doing at the moment. http://youtu.be/K8mAbwlwUdk

Hang it off your nob

[Pferdestarke]

I don't need to exercise that particular muscle thanks.

[smiffy180]

Pferdestarke said:

I don't need to exercise that particular muscle thanks.

Well then.....Haven't watched the vid but one I was taught is swing one from between your legs with one arm all the way up then swap hands in one smooth moment (be careful not to miss amd drop it) then back down between your legs and repeat. Works some part of your legs and back I think? ?

[RichS]

I am not an expert but have had a personal trainer who got me doing similar exercises with a dumbbell. I can't think of any other ones I used to do. I wouldn't recommend changing hands mid-swing, just do 15 or whatever on one hand, then change to t'other.

R

[Terminator X]

We use kettlebells at my bootcamp class, hard work! Turkish getup - raise kettle above head, slowly crouch down, leg behind you and eventually you can be sat on your bum, decline backwards so you're lying down kettle still upwards ... Then do same in reverse! I'll try to find a youtube clip of it.

TX.

Edit - here:

http://m.youtube.com/watch?hl=en-GB&gl=GB&...

Edited by Terminator X on Friday 11th January 23:38

[Hoofy]

I do a load of different swings:
-offset swings: swing it in one hand at the side but try to use the whole body to swing it much like you would with a really heavy bowling ball; squat and stand in time with the motion. Works the obliques.
-one handed swings: swing between legs, holding with just one hand; remember to "pop" the kb upwards with your whole body while popping the hips forwards, not just using your shoulder and arm muscles. I do swap in the air. If you're a clutz, swap it at the bottom. If you're awesome like me, launch it into the air, grab with other hand.
-side swings: http://youtu.be/wVuAQxWZgbc but I hold it in each hand for a few swings; again, use the body. Also to swap, I like to flip it in the vertical plane so the whole KB goes upside down over the handle. Because I can.



Oh, and rather than have the hand horizontal at its highest point, go for having the kb above your head with the arm straight which requires a lot of body movement.

[LostBMW]

Here's one if you haven't come across it before.

Sit on the floor.

Place feet together.

Bend knees and press together.

Lift feet off floor a few cm.

Body should be angled a bit - say 30 to 45 degrees - but don't lean/lay back too far.

Hold 'bell in both hands and swap it laterally from side to side, either holding the body in as 'straight ahead' position as you can or rotating your trunk - for different effects.


As you get stronger, as well as increasing the time or reps you can try moving it further away from your body with straighter arms, but watch the elbows.

[Hoofy]

I find the thing that hurts the most with those is my backside! I really cannot sit on any firm surface for long. Perhaps I need to eat more pie.