Kettlebell Fitness Safety and Moderation – Dumb Luck Isn’t Smart Which Is Why You Should Be
I’ve learned a lot about Kettlebell safety, moderation and crosstraining through the Pavel Tsatsouline at DragonDoor.
Learn more about Pavel’s Kettlebell products here.
It was outside the weight room. I heard the muffled cries for help. I was on my way home after my workout. If the music had been blaring the way it usually was, I wouldn’t have heard him. Peaking around the corner, a guy had a barbell pressed against the side of his head, flapping around like a fish out of water. I rushed over and helped remove the weight. His eyes bulged and were watery from all the pressure to his head. There was no one else in the weight room to spot him. I told him to lay down on the bench. I ran upstairs to inform the frontdesk staff what had happened, and returned to this guy with some water. He was sitting up now. And had a smile on his face. He said he had lifted that weight many times before. He thanked me. This time the weight got him, I said. It could have been worse. Thankfully, he was okay. The sad thing is this happens a lot. Injury can happen anytime. True, this happened with a barbell and not a kettlebell. Kettlebell is a weight. If it is a contest between an iron weight against flesh and bone – the iron weight will win.
Limit mistakes by practicing safely!
Kettlebell safety and moderation. It is the key to preventing injury. In developing any new skill moderation is the key. Moderation and safety practice is a skill in itself. Moderation means knowing when to apply the brakes, knowing when enough is enough, and knowing always that safety should always be first. Moderation may not always prevent injuries, but it will lessen the odds for injury, especially when lifting weights, namely kettlebells. The key that locks the door of moderation is repetitive use injury. That’s when a person does the same thing repeatedly stressing the same body part(s) without relief until injury occurs. Take for instance performing high rep swings with the kettle bell day in and day with too heavy a weight without counter-stretching, crosss-training, or opposing movements. Or just only performing low rep squats with weights day in and day out can hurt the knees if not done properly, or correctly for your individual situation. It may seem harmless, but remember the definition of repetitive use injury. And that this may open that door to injury. The best way to avoid repetitive use injury from weights or any type of work is to practice safety and moderation.Moderation here means – take a break, catch your breath, smell the roses, or even your armpits. You should smell, let no injury befell. (I’m no poet!)
Some other safety tips: Always police your work-out space: Make sure there are no obstructions, clutter or people that may be close enough cause injury to you or them. Especially, with weights. Learn the proper technique. Don’t start with too heavy a weight. And if you are not sure always seek out instruction from someone competent in the thing you are practicing. Don’t be afraid of dropping the weight away from you if you feel the need to. A lot of people will practice outside or in a well padded room. You don’t want to have drop the weight onto an unpadded service, like your living room wood floor; but given the choice between the weight hitting you or some property – property would be choice. If this is you, then practice outside or in a well padded area.
Persistence wins the race. Start slow with a lighter weight or less repetitions and learn where your body and mind is at that day, that moment in space. Every day is different. Every work-out is different because you are different from your last work-out. You want to build a consistent workout schedule or routine. This is one way to build a sound foundation or experience base from which to grow from. As you practice with kettlebells, you’ll probably want to invest in other DVDs or instruction to further build your workout vocabulary. You can test your functional strength gains through bodyweight exercises, or every so often discover your repetition maximum (that is how often you can perform an exercise with the weight without exhaustion.)
At some point, as your strength gets stronger, you’ll have to decide if you want to invest in a heavier kettlebell. If the weight is too light for you, you can do one of three options:
1) do more reps in less time to build endurance
2) implement cross train exercises into your kb workout like kettlebell pullups or squat thrust swings
3) get a heavier weight.
This last option build more explosive power. Mike Mahler says some interesting things on this topic. In fact, Steve Cotter, Steve Maxell, Nate Morrison and Mike Mahler put together a pretty good package to keep you working optimally and safely.
Learn more at Mike Mahler’s site.
Remember, kettlebells can lead to fitness; but keeping fit is only something you can do. Do it wisely and practice moderation. If you are not sure of an exercise or routine(s), find someone who knows how to perform the exercise safely, find a certified kettlebell trainer, get yourself certified, and/or purchase DVDs. After all, lifting a weight above your head will probably tickle some fear into your gut initially.
Always consult a physician before starting this or any exercise regimen or routine. There is one more thing: eventually when you lift kettlebells for any length of time hand care will become an issue. Who wants calluses? Some people wear gloves - which decreases sensitivity in hands. The best thing to do in my opinion. Some hand grip stuff the tennis players use with some talcum powder while working with kettelbells. Some corn husk oil when you are not. There are some good creams out there.
A Couple of Ideas or Resources: Maybe it’s to save a buck, or you just feel you can do it yourself. If you lift weights sooner or later you will probably get hurt. Proper equipment is always important, along with proper instruction. Read more here. Moderation is the key, and so is looking into some crosstraining isn’t bad either.
From the Blogs of Kettlebell Sphere Russian Kettlebell Safety When used correctly, Kettlebells deliver strength, endurance and flexibility while integrating strength and cardio workouts. What you can expect from Kettlebells training?[....] Kettlebells Circuit Training When the Kettlebell is used it is imperative that such sessions are designed by practiced, certified instructors with the safety and interests of their clients in mind. Get Fabulous Abs With Kettlebells So here are some safety tips. You always want to make sure that you consult your physician before you start on a new exercise routine to make sure that your body is healthy and free of injury.