No matter what exercise you’re performing or what equipment you’re using to help you crush your fitness goals, staying safe while working out is of the utmost importance.
Kettlebells are cast iron balls that feature secured handles on their tops. They’re a highly versatile piece of equipment that can be used to perform actions including shoulder presses, swings, lifts, and lunges.
When used correctly, a kettlebell can be instrumental in the burning of fat and building of muscle like no other piece of workout equipment. But when used incorrectly, you lose out on all of the benefits of kettlebells and could end up really hurting yourself—or those around you.
We’ve covered the topic of kettlebell safety before and have numerous courses dedicated to this topic alone. Today we’ll be sharing our top kettlebell safety tips, as well as a word of caution on what happens when these tips aren’t followed.
What Happens When You Don’t Use Kettlebells Safely?
As is the case with all kinds of exercises there are certain risks that come with using kettlebells. Before we dive right in and share our safety tips with you, we’re going to highlight some of those risks.
Common kettlebell injuries include:
- Bruising on the wrists and forearms
- Torn hands
- Lower back pain
- Elbow tendonitis
- Toe injuries
7 Tips to Stay Safe with Kettlebells
To avoid sustaining one of the common kettlebell injuries we mentioned above, staying safe is key. Most athletes will agree that a proactive approach is always better than a reactive one. Here are seven important safety tips to keep in mind when working out with kettlebells.
1. Pick the Perfect Kettlebell
Picking the perfect kettlebell is an easy way to stay safe while working out with one. You need to make sure the kettlebell you’re using is the correct weight and size for you to handle, otherwise, you could hurt yourself or accidentally hurt someone else. Also aim for kettlebells that are molded from one piece of metal, and not two-piece models that can easily break apart.
2. Warm-Up Properly
Before starting a killer kettlebell workout, you need to make sure you’re properly warmed up. And because momentum is such a big aspect of kettlebell routines, a full-body warmup is required. Get your blood flowing, your heart pumping and your body ready by running in place, jumping, doing arm circles and stretches. Pay particular attention to stretching your hamstrings, glutes, and calves.
3. Watch Your Back
Back pain is commonly associated with kettlebell training and often times the tool itself is unfairly blamed rather than how the tool has been used. A sore back can be contributed to:
- Performing too many reps
- Using a kettlebell that is too heavy
- Incorrect technique
- Not resting enough between reps
To avoid your back protesting while using kettlebells make sure you don’t follow the kettlebell.
4. Be Prepared to Deal with Pain
When pushing your body to its limits, pain is part of the course. Whether you’ve pushed yourself a little too hard or have sustained an injury, it’s important to treat your pain at the source. Make sure you have a pain management plan in place such as those offered by https://www.seattlepainrelief.com/ Practice proper breathwork and rest, not only between sets but between workouts too.
5. Work on Your Breathing
Making sure you’re breathing properly while working out reduces the risk of injury. To protect your spine, you need to master the skill of abdominal bracing. While abdominal bracing may sound complicated, it isn’t. All it really consists of is using your breath to tighten your abdominal muscles to minimize the pressure on your spine.
6. Take Advantage of Online Resources
There’s a wealth of online resources available that can help you train safely and effectively with kettlebells at your disposal. Cavemantraining is a one-stop-shop for all things kettlebell. On top of in-depth articles and informative how-to videos, you can also enroll in one of their online courses like this 21-day beginners course.
7. Be Aware of your Surroundings
Trust us, we know how difficult it can be to focus on anything other than your workout when you’re right in the swing of things. But being aware of your surroundings will prevent you from injuring yourself and others as well as causing damage to any objects or property around you.
And there you have it: 7 important tips to stay safe with kettlebells. Make sure you keep the above tips in mind when working out with kettlebells to ensure you break a sweat and not a toe.