Kettlebell workouts are amazing for building strength and fitness. They put a heavy focus on ballistic movements and this in itself helps build various aspects of your fitness including core power, balance, flexibility, and coordination. The focus on ballistic movements is also an effective way to burn fat on multiple areas of the body.
However, with all these benefits, there are a few things to consider if you plan to use kettlebell training to your benefit, the primary thing being safety. The fact that you’re swinging a heavy weight around should be enough cause to be cautious because you can seriously damage property, cause injury to yourself, or worse, you could injure somebody else.
So, what exactly are the safety tips you shouldn’t ignore when doing kettlebell exercises?
Proper Grip
Since you’re working with ballistic exercises, you’re going to have to control the momentum of the kettlebell as well as the weight. A poor grip can easily turn a kettlebell into a projectile. In order to prevent this, make sure that the front part of the handle is held by your proximal phalanges. If you’re having difficulty with this grip or if you aren’t confident with it, you can also tilt the kettlebell toward you.
Proper Form
The thing that makes kettlebell workouts so effective is also the very reason that kettlebell workouts are potentially dangerous. These workouts place a lot of stress on the body and if done with the wrong form and technique, they can cause injuries. A prime example is the kettlebell snatch. If done poorly, it can cause the kettlebell to hit your wrist and this could potentially break your ulna or radius.
Ensure That There’s Ample Space
Kettlebell workouts require at least a 5-foot radius of space for you to be able to perform the movements safely. This is especially important if you’re working out in a gym. As all gym-goers know, gyms can get very crowded during peak hours. The legal experts at Mcquarrie.com note that injuries due to negligence by other gym goers can be grounds for a lawsuit. You don’t want to be swinging a kettlebell around if there are too many people — you might hurt yourself or someone in your vicinity, or even end up in court.
Get Proper Rest
Another big mistake when training with kettlebells is overtraining. It’s been mentioned many times, but it needs to be reiterated to stress a point. Kettlebell workouts are advanced workouts and they will work your whole body. Unlike resistance training, it’s difficult to gauge your strength in a kettlebell workout, especially if you’re trying it out for the first time. Overtraining will not only hinder your growth, but it could cause injuries or even exacerbate them.
Kettlebell workouts are amazing for building strength and mass, as well as for shredding fat. But proper care should be taken when performing these exercises. Remember to respect the kettlebell. Learn the proper stance, the proper technique, and execute these workouts properly and reap the benefits. Don’t forget to get enough rest as well as to mind your nutrition if you want the best possible results.