{"id":57701,"date":"2021-01-27T00:00:00","date_gmt":"2021-01-26T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/kettlebell-for-beginners\/"},"modified":"2021-01-27T00:00:00","modified_gmt":"2021-01-26T23:00:00","slug":"kettlebell-for-beginners","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/evolve\/kettlebell-for-beginners\/","title":{"rendered":"Kettlebell for Beginners: How to Start"},"content":{"rendered":"\n

It\u2019s not uncommon to set training goals like \u201cI want to lose six pounds every month\u201d or \u201cI want to gain half a pound of muscle per week\u201d. These are smart targets to aim for. But when it comes down to playful, progressive, genuinely fulfilling fitness, nothing feels better than mastering a new skill. <\/strong>Science says so<\/a>. <\/p>\n\n\n\n

You\u2019ll feel greater satisfaction mastering our kettlebell for beginners techniques than you will on a strict training regime for aesthetic reasons only.<\/strong> Think about it. How good will you feel once you\u2019ve mastered a snatch? Capable, confident, motivated. And would you look at that – you\u2019ve sculpted your body along the way, too. <\/p>\n\n\n\n

Kettlebells literally make life easier<\/a> – building your strength, reducing the risk of injury, torching calories and providing an explosive cardio fix.<\/strong> With that magic in mind, let\u2019s introduce you to the transformational training itself.<\/p>\n\n\n\n

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Kettlebell for beginners: Slow and steady wins the snatch<\/h2>\n\n\n\n

Picking the right kettlebell for beginners<\/h3>\n\n\n\n

The kettlebell is integral to a full-body fitness routine. They might look like cannonballs with handles, but don\u2019t let that intimidate you. These cast-iron weights can come in a range of sizes – as light as five pounds and heavier than 100 pounds.<\/p>\n\n\n\n

You should be able to press your kettlebell over your head with balance and control, but not too easily. <\/strong>If you\u2019re a man, start at 16kg. For women, half that size is a great starting point.<\/p>\n\n\n\n

As always, this does depend on your personal strength. If it\u2019s not providing a good amount of resistance, level up. Likewise, if you\u2019re not comfortable gripping it for any amount of reps, choose a lighter weight. <\/p>\n\n\n\n\n\n

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Finding the right form<\/h3>\n\n\n\n

Without the right form, kettlebell exercises can end up\ndelivering no physical benefits. At its worst, it can also put you at risk of\ninjuring yourself. <\/p>\n\n\n\n

First thing\u2019s first, make sure your spine is neutral. This will prevent any movements being absorbed in your back – it\u2019s your hips you want to feel the force of the kettlebell in. <\/strong>Keep your spine tall and your head neutral. <\/p>\n\n\n\n

Now, engage your glutes, abs and thighs – and pull up\nyour kneecaps. You\u2019re ready.<\/p>\n\n\n\n

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Your first kettlebell hip snap in one, two, three…<\/h3>\n\n\n\n
  1. With your feet shoulder-width apart and your gaze focused on a point on the floor around six feet in front of you, push the weight of your heels into the ground. <\/li>
  2. Leading with your hips, sit back and let your knees follow through. Imagine you\u2019re sitting back towards a chair or wall. <\/li>
  3. Reach and grasp your kettlebell handle, then generate force by driving your heels into the ground, tightening your core and snapping your hips up to move the kettlebell upwards.<\/li>
  4. Remove the kettlebell back to the ground and repeat the movement.<\/li><\/ol>\n\n\n\n
    <\/div>\n\n\n\n

    Don\u2019t forget to breathe<\/h3>\n\n\n\n

    Tightening your abs as you inhale (imagine being punched in the stomach) and breathing correctly will help protect your spine and provide your body with the oxygen it needs to lift your kettlebell effectively and burn fat.<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    At EVO, we\u2019re experts in functional fitness. We\u2019ll work with you one-on-one<\/a> if needed to make sure you\u2019re cleansing your body of any faulty techniques and give you the training you crave to get real results. <\/strong><\/p>\n\n\n","protected":false},"excerpt":{"rendered":"

    Discover where to begin your kettlebell adventure. Kettlebell for beginners reveals all about this gym equipment and the standard move to perform it.<\/p>\n","protected":false},"author":22,"featured_media":57702,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Kettlebell for beginners: How to start | EVO Fitness","_seopress_titles_desc":"Discover where to begin your kettlebell adventure. Kettlebell for beginners reveals all about this gym equipment and the standard move to perform it.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[140,866,2264],"class_list":["post-57701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-functional-training","tag-gym-equipment","tag-kettkebell"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57701"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57701\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57702"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}