Pamela, a kettlebell enthusiast, recently shared her experience progressing through two years of training and competition. During our interview, earlier this week, she also revealed to me many of the pros and cons of starting a kettlebell routine.
Starting a Kettlebell Fitness Routine
Kettlebells are utilized in exercises consisting of various swings and lifts. While characterized as a form of weight lifting and often used in body building, kettlebell routines not only build muscle but also strengthen cardio performance. When thinking of starting a kettlebell fitness program, consider the cost of the equipment you require. You can buy kettlebells for one to two dollars per pound of weight, with some costing more for vinyl coating, adjustable weight, or other features.
In addition, consider wrist guards, or other form of arm protection to keep the kettlebell off your forearm during the routines. You will also need a flat pair of athletic shoes, keeping your feet as close to the ground as possible. Running shoes are not ideal. Pamela has taken to training in her bare feet, but warns of the risk of dropping the kettlebell on unprotected feet.
Because kettlebell exercise requires a sufficient muscle recovery period, you may consider adding Pilates, yoga, bodyweight resistance, or other fitness routines to your training. Also, find a good source of information before beginning any new training program. Pamela declares that some form of beginner's workshop is vital to completely understanding the mechanics and movement of common routines. She goes on though to remind beginners that "learning the moves will increase your fitness already so even if you are starting from a low level of fitness you can begin these routines." She explains, "The increase is rapid, but there is a learning curve."
Drawbacks to the Kettlebell Routine
Pamela's primary frustration stems from the fact that a kettlebell routine provides such a thorough workout. Not only building muscle, the kettlebell works to enhance your cardio performance. Many perform kettlebell routines only a few times per week to allow for muscle recovery, and they later find other routines can not provide as satisfying a workout experience. Pamela dislikes the fact that the aerobic-style fitness classes at her gym no longer pose a great enough challenge.
Similarly, those who fully embrace kettlebell exercise and fitness find it difficult to perform a "light" routine. Whether due to injury, time constraints, or exhaustion, there are times when a lighter performance would be beneficial. At these times, Pamela explains, "there's no such thing as an 'easy' kettlebell workout."
Additionally, kettlebell performance requires a good deal of continued maintenance. Taking time off from a regular schedule of kettlebell workouts may require you to reduce your routines to a lower weight and work your way back up to your previous level of strength and fitness. Kettlebell handles must be conditioned with sanding, as sweat, chalk, and other moisture may cause rust to form. Proper grooming is also necessary, usually with a pumice stone, to prevent callouses from forming or tearing during a workout. An injury to the hands, in the form of a torn callous will make it nearly impossible to continue kettlebell routines until fully healed.
Such injuries, and others, occur when people are careless. Like other weight lifting programs, or routines utilizing heavy equipment, improper form or mechanics can lead to serious injury. The most common injuries will prevent practice and competition. Pamela contends that a beginner's course is vital to learn the correct movements used in most routines, and that additional classes would aid in keeping such information accessible and prevent injury.
Finding More Information
Pamela advises beginners to do their own research in concert with an introductory course. She notes that books and kettlebell DVDs from Pavel Tsatsouline - considered the father of the sport - are wonderful instructional tools for all levels of kettlebell users.
She goes on to recommend Dragondoor.com as the premiere website for finding local classes, instruction, and information. The site also offers a full range of kettlebells and other equipment for purchase. Perhaps most helpful, it also hosts on-line forums, whose members form a community fully dedicated to the kettlebell. There are many kettlebell resources available, and a Google search will provide countless additional links, videos, and connections to the leaders in the sport.
Pamela has learned a great deal about this impressive means to build strength and fitness and offers up her endorsement to anyone interested in giving the kettlebell a try: "Don't be intimidated. It's more than just weightlifting. It's more satisfying, and really a great challenge."
For more information: Learn about Pamela's introduction to kettlebells here.
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