Introducing the Kettlebell Circuit

The kettlebell is designed for the use and enjoyment of the serious trainer as well as the dedicated user. By following all of the advice, guidelines and precautions contained in this feature, and by exercising good judgment and common sense, you will have a safe and pleasurable exercise experience with the kettlebell.

These guidelines have been prepared to ensure that you achieve maximum training benefit with the minimum risk of injury. Technique is very important.

Please follow the simple steps and guidelines set out below.

Make the Right Choice

When choosing a kettlebell pick a weight depending on your training ability.

You are looking at having the body loaded with weight to feel the full benefit.

Select a weight where you can perform the exercise approx 10 times with correct form.

As your functional strength increases you can then change up to a heavier kettlebell.

Repetitions

Perform each exercise 10 times.

Start to combine the exercises into a Circuit

Start with giving yourself approx 30-60 second rest intervals between each exercise (or until you feel comfortable to proceed)

Repeat the circuit for a fantastic all over body workout.

As your ability improves you can increase the weight of the kettlebell, increase the repetitions or reduce the rest period in between each exercise.

Warnings

1. Always consult your Doctor before starting any exercise programme.
2. Always wear suitable clothing and footwear (eg, Tracksuit and training shoes)
3. Tie long hair back.
4. Remove jewellery, rings, watches, chains and pins etc before exercising.
5. After eating allow 1 to 2hrs before training.
6. Always warm up and cool down before and after exercising as this will help prevent straining muscles.
7. Always use the kettlebell in adequate space. Allow 3ft in front, behind and to the sides to be sure you will not collide with any furniture or walls.
8. Breathing is important. Never hold your breath when exercising. General Rule: Inhale as you relax the muscles and exhale as you exert the muscles.
9. Keep warm while exercising.
10. Injuries to health may result from excessive or incorrect training.
11. Always use your kettlebell on a flat, level surface, carpet, gym matt or a pvc floor. Never use your kettlebell on a wood or stone floor.
12. There should always be someone with you to assist you and training with others can be motivating.
13. Never stand on the kettlebell or use them as push up stands.
14. Work within your recommended exercise level and not to exhaustion.
15. If you feel any pain or abnormal symptoms STOP TRAINING IMMEDIATELY! Consult your physician immediately.

Tips

Warm up

Prior to workout always make sure you are thoroughly warmed up. You need to slightly raise your heart rate, mobilise your joints and do a little gentle stretching.

A warm up can be skipping, light jogging on the spot, stepping up and down some stairs. Always do approx 5-10 mins warm up.

Cool Down

Perform 3 – 5 minutes of light Cardio exercise to gradually lower your heart rate and return the body temperature back to resting levels. This exercise should be rhythmical and of gradually decreasing intensity.

Stretching

After workout stretch all the major muscle groups. This will aid recovery and return the muscles to their normal length. Developmental stretching can also be done to increase the flexibility of selected muscle groups.

Neutral Spine

This is a fancy term meaning correct body alignment.

Stand with feet as wide as hips and toes, knees, hips chest, shoulders and head all facing forward with arms hanging at sides.
Pull your belly button in towards your spine about 20% (don’t hold your breath) this will help support the back.

Now tilt your hips back slightly as if tucking your tailbone under.

Keep your chest lifted in a proud position and shoulders back and down.

Now imagine that somebody is pulling the top of your head up towards the sky.

This should give you a very tall and lifted feeling throughout the body.

This is Neutral Spine.

Always feel Neutral spine throughout your body before starting any exercise.

Momentum

Generate correct momentum by focusing on the muscles you are using.
Remember exercising with poor technique increases the risk of injury and reduces exercise benefits.

Use full range of movement for every exercise performed and ensure your joints remain soft and not locked out.

Movements are done in a smooth and continuous way whilst holding the kettlebell with a correct and comfortable grip.