My first challenge when I started lifting kettlebells was my grip.
This was definitely the weak link and none of my previous weight training
prepared me for it. Also, the Kettlebell ripped up my hands, forming
blisters immediately and eventually leading to some minor skin tears.
If pretty hands are a priority, thin leather gloves are permissible,
but should otherwise be avoided. To gradually build up the toughness
in my hands, I did the first part of my workout with the handle wrapped
in a paper towel. As I progressed, my time with the paper towel decreased
and eventually became unnecessary. Also, filing down the calluses
with a pumice stone helps quite a bit. The idea is to keep them flat
and smooth so that the kettlebell does not catch on them and cause
a blister or tear. I also recommend filing them while your hands are
dry, this seems to toughen them up more than using the pumice stone
in the shower. The second problem people seem to encounter is that
the bell comes around and smacks into their forearm. My wrist was
sore for the first few workouts, but eventually my technique improved
and it was no longer an issue. Also, I developed a thicker patch of
ligaments and tendons where the KB collides with my wrist. You can
actually see that the ligiaments have become thicker!
As for the routine, follow the guidelines provided in the video.
More detailed instructions on designing routines can be found in the
book, which I recommend you memorize. In general, for losing weight
and gaining endurance, train with more reps per set and keep the rest
periods short. For strength, keep the reps per set low and rest until
you are fresh for the next set. Integrating kettlebell training with
other types of training can be done quite easily as well. The general
guideline is that you should do your strength workouts before your
fatigue inducing workouts. Bodyweight exercises can be plugged in
as well. If you need more advice on constructing a routine, check
out the Dragon Door discussion board. People regularly post their
routines and offer advice on tweaking your routine. It is an excellent
resource and quite fun. Check out Vic's
FAQ, too, for a great intro to the board. Finally, get together
with a group of people if you want to shorten the learning curve.
Whether you are all beginners or have an experienced guide, this is
a great way to make sure that you are on the right track to becoming
an experienced girevik.
Lastly, do not be afraid to try kettlebell training. Men and women
of all ages have had incredible success with it, just check out the
diverse crowd on the forum and listen to their stories. Better general
health is the main reason for people to start. Weight loss and lower
resting heart rates are quite common results of proper training. Injuries
are certainly possible, but the risks of training are minor in comparison
to the risks of a sedentary lifestyle. Kettlebell lifting is also
more likely to prevent injuries than cause them, so there is no excuse
not to get started. If you pay attention to form and use your head,
safety and performance will come together. It is the best training
on the planet and versatile enough to fit anyone's goals, so go for
it!
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