You will want to start small and with kettlebells small is kettlebell swings. Now you make have seen other people and even a few videos of kettlebell swings and maybe believe oh that is easy to do. The biggest problem is that most people tend to do this wrong. They will let their body get into poor posture positions and just set themselves up for potential injury. To avoid injury you will have to realize that your back should never round. Meaning you’ll want to have that natural s curve in you back throughout the entire movement.

Now you also have to realize that kettlebell swings will allow you to get into more advanced movements. So work at mastering the swing and the different variations. Like one hand swings and hand to hand swings. Once you get those mastered you will be ready to start doing things like the clean and over head snatch.

Last bit for the kettlebell swings is that it is a great leg and back exercise. Which if you have seen any of the videos out there you are likely wondering how is it a back exercise. You likely understand how it is a leg exercise but not sure how your back gets involved. Well as the kettlebell drops between your legs you will want to let the weight go as far back as it can without rounding your back. That will allow you to get a improved exercise and make sure you get your back really good.

So now I want to explain to you how kettlebell workouts are different from your typical bodybuilding exercise. The first thing to understand is that unlike typical weightlifting where you lift and lower the weight in a nice and slow movement. Kettlebells are typically momentum movements. Meaning that you have to generate adequate force to move the weight with the least amount of friction. Again using kettlebell swings as an example. When attempting to get the kettlebell out in front of you, you’ll want to be hold the kettlebell tight and have your arms loose. And be generating the force through your hips. There is no real “lifting” in most kettlebell movements.

Last but not least I want to talk about the actual weight itself. Because unlike dumbbells and barbells the handle is actually a fair bit larger. This will have a destructive effect on your grip. Also since the movements are momentum based a 35 pound kettlebell will feel a fair bit heavier as the weight comes back to the starting position. So start lighter than you believe you should. Because an injury could lay you out for weeks and really hinder your performance when you return.

So get out there and start a kettlebell workout routine.

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