Kettlebells: How Do I Get Started?

It is time for part 2 of my kettlebell post.  I hope everyone found something interesting and informative in part one.  I just want to preface this post by saying that I think that all things fitness and nutrition have implied asterisks on them.  What works for me, may not work for you.  What you like, I might hate.  I love using kettlebells as my strength training, and I double love that it also is a form of cardio.  I am not diminishing any other form of exercise.  If it gets you off your tush and gets your heart rate up then it is a okay in my book.  In general, women do not do strength training enough, so my goal is to de-stigmatize this.  If you get your strength training on a machine, with a kettlebell, or other free weights then BAM I am happy!  If you are only chugging away at cardio…I want to convert you!

Without further adieu….

Part 2 of 3:

How do I get started using kettlebells?

• Get a kettlebell.  Start with one that is heavy enough to challenge you, but not so heavy that you risk injury or that you simply can’t use to get through 1 round of short reps.
• Read up, watch videos, get a dvd something to introduce you to the world of kb’s and the various exercises (part 3 will be about various exercises).
• Get in front of a full length mirror and work on the various exercise forms.  This is extremely important.  How we feel we are moving, is often not how we are actually moving.  Spend the time getting comfortable with the correct form and how to do the exercises correctly.
• Master one move, such as a full swing.  Start doing some reps with this move, and get comfortable with handling the kettlebell.
• Once you get one move down, branch out and start to increase your arsenal of killer kettlebell exercises.
• Once you get going, you may want to get lifting gloves.  My hands get really sweaty by the end of my workout, and it gets nerve wracking to hang on the kb with sweaty hands.
• Spot check yourself from time to time with that mirror.  I still do this, because poor posture and such will creep into your form.  This helps you make corrections before you cause an injury.
• Talk it up.  Talk with me and any other resource your can find online if you have questions.  I am by no means an expert, but I Google the crap out of something, and have done a decent amount of research on the topic.

Strength Training Myths (re-purposed from an earlier post)

1. Muscles does NOT weigh more than fat.  Think about that common incorrect saying.  How would a pound of muscle weigh more than a pound of fat?  A pound is a pound is a pound.  One benefit to muscle over fat is that muscle is more dense, which means that a pound of muscle takes up a lot less space on your body than a pound of fat.
2. Weight/Strength training will NOT necessarily cause you to bulk up.  If you are not training to be a body builder, you are not going to bulk up to look like one.  They put in an insane amount of work and effort to look they way they do.  They eat very specific diets and workout like mad to achieve that level of muscle mass.  Swinging your 10 or 15lb kettlebell 3 or 4 times a week is not going to make you ready to compete for the cover of Muscle & Fitness.  Women, especially, do not have the testosterone levels needed to “bulk up”.  Incorporating weights into your exercise arsenal will, however, begin to increase your muscle mass, which will help you speed up your metabolism.  Also, why would you not want to look strong and healthy when the fat melts off?
3. Weight/Strength training will NOT necessarily cause you to gain weight.  It can, but not in a bad way.  When I added kettlebell to my weekly exercise regime, I did see a slow down in my weight loss.  That was primarily due to the fact that I was slowing/stopping the loss of muscle mass that I was losing with my fat.  Stick with the strength training regardless of what the scales say.  I promise if you are eating healthy and working out regularly the scale will catch up to your efforts.  Notice during the time when the scale stops moving or even goes up a little, how your body feels.  I imagine you will start to feel leaner and stronger.  Let your body be the guide and the scale will follow.

Do you currently strength train?  What do you do if you are?  What is stopping you from picking up that weight if you are not?

Stay Strong and Keep Moving,