With kettlebell training, the first training successes can be seen after a short time, which is why the training is also extremely popular. However, some people make mistakes when training with kettlebells and then the risk of injury is very high. Anyone who swings a kettlebell of 12 kilos or 16 kilos has to calculate a multiple of the initial weight and this person is then at the mercy of quite a weight. So anyone who plans to try kettlebells, and this is especially true for a beginner, should definitely pay attention to a few things:
It should be trained exclusively with the right kettlebells, which are the optimal ones for you. Another criterion also play the shoes, here a mistake can have fatal consequences. About the exercises, which are made with kettlebells, one should inquire before quite exactly, also here the error source lies very high.
When training with kettlebells, it is essential to ensure a straight back. People who tend to have a hollow back should choose a different type of sport, and attention should also be paid to the correct leg position. How you stand during a workout is crucial for success. In the same way, a wrong grip and a wrong rhythm play a decisive role in the training, here the fitness trainer should also be asked for precise instructions before starting.
The wrong kettlebell
The kettlebells should be designed for the body weight and also the body size. So the perfect kettlebells should not be too heavy and also easy to grip. Once that is taken care of, the workout can almost start.
Especially men often make the crucial mistake with the weight and think, more is better - this is not so. For the untrained it may be a little lighter, a heavy kettlebell can be purchased at any time. So you should also start with a weight of 12 kilos, this is especially true for beginners.
So that the exercises do not go on the back, a basic position should always be maintained, because in addition to the weight of the kettlebells, the exercises with momentum increase the training equipment many times over. The higher the weight is chosen, the more likely it is that mistakes will creep in during the exercises, and this in turn will have a strong impact on the body.
The shoe matters
No one who wants to try kettlebells should wear the same shoes as for other workouts. Ordinary sports shoes, such as those worn when jogging, are unsuitable for training with kettlebells. These shoes in most cases have their center of gravity in the front, which is also needed when running - not so here, because when exercises are done with these shoes, the workout goes on the back and that then also means unpleasant pain.
Many mistakes are made when training.
Especially for a beginner, it is important not to start right away with the slightly heavier exercises, and for this it is necessary to start with a kettlebell deadlift. This especially strengthens the torso and it goes like this: it shapes itself roughly like a normal deadlift, the difference being that the arms are together instead of wide apart like in a deadlift. Admittedly, the exercise is a bit boring, but in the beginning this is just the right thing for any novice.
The stance is the prerequisite for an effective and, above all, safe workout without injuries. When training with kettlebells, a straight back is an absolute must. In some exercises, centrifugal forces act on the body, which can leave damage to the spine if this is not taken into account.
After the back is straight, the footwork must also be included. The ideal kettlebells position is for the feet to be about shoulder width apart, with the knees slightly bent and never fully extended. If the body is now brought into tension, the workout can begin.
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Published on: 13 May 2015