Kettlebells are fast becoming a great way to build muscular strength. The kettlebell is shaped like a cannonball with a handle. First introduced in Russia, the kettlebell is now being used in many other parts of the world, including Australia. The central mass of the kettlebell extends beyond the grip of the hand. This makes it easier to swing it, thus, building and strengthening the lower back, shoulders, leg muscles and gripping strength. Swinging the bell is also a great way to tone the posterior chain of muscles. It combines strength, mobility and cardio workout, in the most efficient way.
Sizes range from 1.8 kg to 79 kg, though traditionally, only three sizes or weights of, 16 kg, 24kg and 32 kg were available. Now, however, the ranges of weights have increased.
This leads to the question, of how should one decide which kettlebell size or weight to exercise with? There is not really a standard size that one should start with or try. Depending on personal strength, the size of the kettlebell varies from person to person.
Kettlebells are usually measured in a unit called poods. This is a Russian unit of measurement and one pood approximately equals sixteen kilograms. For men, an average size to start with is 16 kgs. However, if you're stronger or have experience in lifting dumbbells and weights then you can start with 20 kgs. Men beginning at 20 kgs, usually progress to 24 kgs, as seen in the Russian military.
The thing to remember here is that, before jumping on weights, you should master the technique of how to exercise with a kettlebell. Enroll yourself in a boot camp or learn from a personal trainer how to exercise with it. Exercising with the bell requires different movements such as, swinging, snatching and jerking. In short, it engages the entire body and therefore, it is essential to take safety measures, such as checking with your doctor before you begin practicing in the open and following instructions given by trainers.
For women, the average weight to begin with is 8 kgs or 17 pounds. Again, if you are above average in matters of strength, then you can also start with 12 kgs. Women usually progress to 16 kgs after they are comfortable with the initial weights.
It is usually seen that women start with lighter weights since they are apprehensive about being able to exercise with an eight kg kettlebell. On the other hand, men think they can exercise with a heavier size. Thus, in both cases, you should neither under estimate nor over estimate your strength and try and stick to the average sizes. Follow closely the instructions of your boot camp trainer and make sure you first get a good hang of how to correctly exercise using a kettlebell. You will notice that once you are comfortable with the technique of usage, you will gradually progress in weights as well.
Make sure to try new sizes once you understand how to exercise with a kettlebell.
Kya Cassiuss Victoria is a Sydney boot camp expert. If you'd like to book for a free consultation with an expert at a Boot Camp Cronulla, visit Boot Camp Sydney.
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