A kettlebell can be best described as a cast-iron ball with a handle on top of it. The design of a kettlebell is to build strength, muscle and power. A kettlebell is different from other hand held weights because the kettlebell is designed to have unevenly distributed weight. The uneven weight creates the need for counter balance and stabilization during your workout, giving you core strength.
Kettlebells are great for everyone. Whether your a man, women, overweight or skinny kettlebell exercises are fat burning and muscle building and can be done within 20 minutes a day. Kettlebell exercise improve your balance, power, coordination and flexibility. They also build amazing core strength, melt fat by burning calories and develop muscle mass.
What you will need:
A kettlebell- They come in various sizes/weights. When choosing what weight is best for you, make sure you choose one that is challenging but does not cause strain. This may take some trial and error, but you will find out what weight works good for you.
For beginners a 5-10lb kettlebell will probably work best for you. It is always best to start with a light weight and work your way up.
Kettlebells are sold at most sporting good stores, department stores or online. They can run on the expensive side, so make sure to shop around before buying to find the best price. You can also find a gym that has kettlebells available for using.
Find a workout that works for you and your schedule. Try to do at least 20 minutes 3 days a week for best results. Be sure to warm up, stretch and cool down each time you exercise. Most importantly, take pride in your health and fitness, believe in yourself and don't give up.
It is really important that you take care of your hands in fitness training. Kettlebells can cause blisters or calluses to the hands if you do not invest in hand care.
-Moisturize and hydrate: It is important to skin health that you keep hydrated with plenty of water. Applying lotion or moisturizer to the skin helps your skin from drying out or cracking.
-Pumice Stone: You can use a pumice stone to smooth down hand calluses. It is best to use them at the end or after your shower when your skin is softened. You can buy a pumice stone at almost any drug or grocery store.
-Hand protection: It is important to protect your hands during kettlebell exercises. Here are a few ideas for protecting your hands from becoming painful or blistered.
-Sock sleeve: Find a sock with medium thickness and cut off the elastic section in a 2-3inch width (crew socks are found to have better elasticity). Slide the sock over your fingers covering the top section of the palm of your hand and the lower portion of your fingers where you will hold your kettlebell. This should offer your hand protection against tender spots and lessen calluses.
-Taping: Using athletic or porous tape is best for protecting your hands. Tape the section at the top of the palm and lower fingers where correct keddlebell handling is done. Practice makes perfect with taping your hands for protection.
-Fingerless gloves- Another option is to buy/use a pair of fingerless gloves. Fingerless gloves will protect your palms while still giving you a good grip on your kettlebell. Try to find gloves with an anti-slip material for best results.