As you may know from the table, I can be a bit of a talker. I can shut up too, but that’s not what we’re talking about today. I’ve recently become a bit of a kettlebell evangelist. In addition to the usual training and books and video watching and self-experimentation, I’ve also been examining the research literature and there’s a lot of evidence-based benefits to kettlebell training. We’re talking about strength development, mobility and flexibility improvement, heart and endurance training, and ultimately; looking and feeling our best – being fit and healthy.
Because Ethical Responsibility; let me remind everyone that this is a general posting to a general audience and may not apply to you specifically. It might be best for you to get one-on-one coaching, personal training or attend a workshop before undertaking a new training. Maybe you should check with your doctor first? Take responsibility for what you do with what you find on the internet, is, I guess, the point you should take away…
When it comes to safety: It’s your fault. If you hurt yourself it means you did too much, too soon, or too sloppy.
I will be sharing my current workout plan with you soon, but first I’ll share an introduction to kettlebell training.
Start with the right weight:
If you are an average lady, start with 8 kg (18 lbs).
A strong lady can start with 12 kg (26 lbs).
If you are an average man, start with 16 kg (35).
A strong man may begin with 20kg (44 lbs).
Here’s your beginner program:
Twice a week do 12 minutes of kettlebell swings alternating with light jogging. Swings are done to a comfortable stop, and jogging is for active recovery (the key thing is just to keep moving, jog a few hundred yards, walk up and down the stairs, gently jog on the spot for a minute, don’t come to a dead stop and don’t push yourself either).
Twice a week (on a different day than the swings), do 5 minutes of continuous slow and controlled get-ups, switching hands every rep. Don’t count your reps and don’t try to top them, that will only encourage you to go faster and lose the benefit of the get-up.
Why 12 minutes? Why 5 minutes? Why not? You can increase or decrease the time if you need to. Give this a try for a few weeks to really get the swing (ha ha) of things and you’ll be ready for new challenges in no time.
Here are two videos that demonstrate a perfect swing and a perfect get-up (the get-up is being done with a ridiculous weight and a spotter in the video, don’t let that frighten you). The videos were chosen for their accuracy and brevity.