Building kettlebell strength requires an understanding of the kettlebell, as well as the muscle building that goes into strength training with a kettlebell. If you are planning to set up a home kettlebell routine, the first thing to examine is what kettlebell weights you plan to use, as well as whether you are using an American kettlebell or a Russian kettlebell. Some modern kettlebells feature adjustable weight, and the traditional Russian kettlebell weighs approximately 35 pounds (about 16 kg).
Many men and women will begin their kettlebell strength program with different types of weightlifting with their kettlebell weights. The advantage of kettlebell strength training compared to a traditional weightlifting routine is that during weightlifting, the muscle building in the body is generally limited via repetitive motions, giving the body an unbalanced look. Kettlebell strength training works the entire body by utilizing all muscle groups instead of isolating certain ones during weightlifting. Kettlebell moves engage the entire body, so kettlebells provide a great cardiovascular workout compared to traditional weightlifting. In addition, kettlebell strength training also has been shown to increase your range of motion, flexibility, balance and posture.
Before you starts kettlebell strength training, it is important to make sure that you are using the proper kettlebell weights. Safety is important to ensure that you don't suffer an injury, which could severely limit the types of kettlebell moves that you can perform. It is recommended that a beginner or novice lifter start with a kettlebell that weighs 5 pounds (about 2.25 kg). Most women will later advance to kettlebells weighing 10 pounds (about 4.5 kg), and men will advance to kettlebell weighing 10 to 20 pounds (4.5 to 9.1 kg). Each individual is unique, however, so you can build kettlebell strength in your own way and at your own pace.
The general rule of thumb is to increase kettlebell weights when the initial weight does not challenge you any longer. Instead of concentrating strictly on the kettlebell weights, increasing your kettlebell strength lies in the training program that you use with them. Many individuals who practice kettlebell lifting in their routine often use kettlebells that are lighter than recommended. Regardless of what types of strength training are done with kettlebell lifting, warming up sufficiently before working out is important to minimize the risk of injury. If you are concerned about beginning a kettlebell workout program, contacting your physician to discuss these concerns will help to lessen the risk of incorrectly starting an exercise routine.