Tips to Help You Stick with Kettlebell Workouts
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Tips to Help You Stick with Kettlebell Workouts
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For newbies, these workouts are exhilarating. The challenge of learning the drills and the feeling of progress in the form of post-workout muscle burn can propel one forward for weeks. But after a while, initial enthusiasm can give way to a general drag in the program. However, with a fresh look and a bit more determination, you can stick with it and get the most out of your kettlebell training.
#1: Is your weak technique getting in the way of your kettlebell workout?
These fundamental drills are simple, but they do require technique. To improve your bell skills, adjust your workout to include some remedial drills. For Swing mastery, try practicing with a towel. Attach a strap or towel to the handle. The towel will change the center of gravity of the bell and exaggerate mistakes in your Swing form.
• Swing it as usual holding onto the towel instead of the handle.
• The bell, the towel, and your arms should all be aligned throughout. If your hands rise up above the strap and the bell, then you are using your arms too much.
• Practice by trying to align your arms, the towel and the bell. The technique you acquire will carry over into your normal Swing performance.
Practice squats while facing the wall to improve back and hip flexibility for pulling
and squatting.
• Face the wall, clearing it by mere inches. Your feet should be a little wider than your shoulders and slightly turned out. Let your arms hang freely at your sides.
• Keeping your feet completely flat, squat down as low as you can. As you sink lower, push your chest out and arch your lower back.
• Use strength and focus to lower yourself without lifting your feet or bowing the legs out. The goal is to be able to squat low enough to pick up your bell with your toes touching the wall.
#2: Do you feel like your kettlebell workout has gotten boring and repetitive?
• If you have learned all the basic drills (the Swing, the Clean, the Press, the Snatch, the Get-Up), then go on to learn their variations. If you haven’t covered all the drills, then design a program to build up to them.
• Adding a new challenge in the form of a “level-up” is a great way to stoke your interest and commitment to training. Consider moving up to a heavier weight. You can also get a second, and perform drills like Dead-lifts and Get Ups with dual weights.
• Finally, consider branching out and adding Qigong, martial arts or a performance sport such as surfing, soccer or cycling to your routine. No one will scold you for infidelity to kettlebells.
#3: Do you feel like you are not getting the results you hoped for?
• If you are experiencing persistent soreness or a pervasive awkward feeling in your practice, you probably need to improve your technique. Consider enlisting the guidance of a certified trainer or purchasing an instructional DVD.
• Increase your practice frequency. It is recommended to train up to 120 minutes per week. Schedule your workouts to your preference, but keep sessions to no more than 40 minutes per day.
• Can you do more reps or sets? If you finish your sets still feeling strong, then you are no longer pushing yourself. Start by increasing the number of repetitions in each set, and then if you need to, add one more set.
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