If you are an older adult who wants to improve their balance, grab a kettlebell. Do so properly, and you’re on your way to a fabulous fitness experience that you can do at home or the gym. As a bonus, you’ll gain strength and flexibility and maybe work your ticker, too. Here’s what to do.
What Is Kettlebell Training?
Kettlebell training uses a special weight with a handle and bell shape that enables you to move your body in unique ways. Your typical kettlebell workout contains many of the same exercises you already know and love, such as lunges, overhead presses and crunches. However, the weight’s unique shape allows for bigger, more dynamic movements, altering your range of motion slightly.
Unique Benefits of Kettlebell Training for Older Adults
There are oodles of benefits of kettlebell training for seniors. The first is the focus on balance. Larger, more dynamic moves threaten to carry you away if you don’t use additional, stabilizing muscles to keep from going too far and possibly causing injury.
For example, a basic kettlebell swing has you grasp the kettlebell with both hands, extending it to just above shoulder height. Leaning forward too far during the ascent could cause you to tip forward, and going too high produces equal backward momentum. You must engage your core stabilizing muscles to remain upright. Doing so trains them, strengthening your ability to avoid falls in daily life.
Other benefits of kettlebell training for older adults include:
- Affordability: Kettlebells cost relatively little, and you can buy them at nearly any department store, making them ideal for older adults on fixed incomes.
- Convenience: You can buy kettlebells for home use, which is helpful for seniors who limit their driving due to visual impairment.
- Breaking stereotypes: Many older adults may have never pictured an 80-year-old swinging a kettlebell — but there are few reasons not to and many reasons to do so. Wave goodbye to internalized ageism and recognize that fitness has no expiration date. It’s never too late to embrace new forms of exercise, art or technology.
Tips for Getting Started With Kettlebell Training
If you’re ready to begin your kettlebell training adventure, start by obtaining the gear. Kettlebells range from 2.5 pounds to as much as 100. In general, the heavier the weight, the more it costs. However, 5 of 10 pounds is sufficient for most people to feel the effects — start small and add on as you can afford it.
You’ll also need good shoes. While some trainers recommend doing kettlebell training barefoot, wearing shoes protects your feet in the gym. A lightweight pair such as Xero or Vibram is the next best thing. You don’t want too much grip — otherwise, you could tweak joints like your knee a bit when doing dynamic moves like squat twists.
Finally, consider employing a trainer, at least for a lesson or two. Many gyms include one or two free training sessions with membership — if yours does, take advantage. They’ll show you techniques, such as how to hold the handle at the right angle to avoid hurting your wrist or banging your arm with the weight. They’ll train you how to perform moves like swings without injuring your lower back or shoulders.
3 Recommended Kettlebell Moves
If you’re new to kettlebell training, the following three moves will improve your overall balance, strength, flexibility and cardiovascular fitness.
1. Kettlebell Swings
Stand with your feet wider than shoulder-width apart. Take a kettlebell in your two hands, holding it like the pendulum on a grandfather clock. Dip down slightly, bending your knees, and raise the kettlebell to just above shoulder height. Your wrists should remain straight. However, your knees will bend slightly each time you descend, straightening somewhat as you rise. This full-body move works your legs, core and shoulders.
2. Kettlebell Lunges
Begin standing with a kettlebell in each hand. Step forward far enough that you can see the tip of your shoe when you bend both knees to roughly 90 degrees. Press back to standing and repeat on the other side.
For a balance challenge, experiment with holding a kettlebell in only one hand. Go lighter than you usually would and mindfully explore the difference.
3. W Curls
Stand while holding a kettlebell in each hand. Your palms should face out at 45 degrees. Keep your arms bent slightly as you bring your arms up and around, creating an oval in front of your body. You should arrive at the top with slightly bent elbows and your palms facing forward. Try not to clang your kettlebells at the top — it’s all about muscular control in your biceps and shoulders.
How Often Should Seniors Do Kettlebell Training?
The American College of Sports Medicine recommends doing some form of resistance training, such as kettlebells, at least twice per week on nonconsecutive days. There’s no age limit on this recommendation.
The suggestion may particularly benefit the ladies. One recent study showed that only one in five women weight-trains two to three days per week. However, those who do saw a 30% reduction in heart disease risk. Of course, men also benefit from regular weight training, so don’t hang up your lifting belt simply because your 80th birthday rolls around.
Make the Most of Kettlebell Training for Seniors
Kettlebell training improves balance in older adults. It also imparts a host of other impressive health benefits. Consider adding this accessible and affordable form of resistance training to your repertoire and reap the rewards.
Author Bio
With a deep knowledge of workout optimization, Jack Shaw brings his expert opinions and insights to Modded Magazine as lead Fitness editor. His tips, guides and breakdowns have been showcased in publications worldwide, including BarBend, SimpliFaster and TrainHeroic.