Kettlebell training for chicks?

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Saphron_Girl

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Hello! A very helpful poster on this board recently recommended kettlebells for a kick-@$$ cardio workout for a small apartment space. I’ve only recently become aware of this form of training, and have a few questions for those of you who may be more familiar with the activity. Here are my primary questions:

- what starting weight do you recommend for a moderately fit female in her mid-20s?

- if I eventually need to increase my weight, I don’t want to have to buy another kettlebell. Would you recommend an adjustable model? (for example, )

- are a good option for women?

- do you need one kettlebell or a pair of them?

- what are the chances of injury? (they look like they push you to the limit…)

- how long should the average workout session last? (I heard that it is so intense, you only need to devote a fraction of the time that you would to any other cardio activity)

- would you recommend using a training DVD to ensure proper form, or should internet tutorials (ie. bodybuilding.com) be sufficient for a beginner?

- how large a workout space do you generally need for a proper routine?

Thanks so much!
 
All of your answers can be found in one single place by one single guy- Pavel.

He friggin' rocks. I just did a short intro page about kettlebells and I provide some useful information along with links to products that may benefit you. Pleae read this short page for more info:
 
Hehehehe... there's a convenient coincidence. :)

I found out that there's a training center not too far from where I live that specializes in kettlebells. I signed up for a complimentary consultation, just so that I could observe some sessions and their facilities. I want to get a good idea of what this exercise entails... it sounds so promising!
 
Saphron, just picked up your thread. Definately worth the time and $$ to get with an RKC in your area. Their is lots of instruction involved with kb training. I start most of my female clients with 8 kg, but if they have pretty a good strength base, I move them up to the 12kg pretty quickly. You will first need to perfect the kb swing before moving on to anything else. As for quality kb's, dragondoor has the best, although they are a bit pricey. If you live in MN. you can probably pick them up somewhere without paying for shipping. Good luck, and keep me posted.
 
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mstehle - thanks so much for the info. I'm training with Brad Nelson now (he started me on the 8 kg weight), and I'm LOVING it. However, there are two things that I have questions about:

1) My hands get really sweaty, and I’m afraid that the kettlebell will slip out of my hand mid-swing. Would you suggest that I get a pair of weight-lifting gloves for a better grip (I’m also getting painful blisters on my palms, so gloves should help in that regard as well)... or will this restrict the bell's range of motion?

2) When doing overhead snatches, the kettlebell swings back and hits my forearm. I now have what seems to be a semi-permanent welt/bruise on that area of my arm, and it hurts. Am I doing my positioning wrong, or is this just something that I’m going to have to learn to live with?

Do you have any tips?
 
This is all very common. For the sweaty hands, I recommend using chalk. I'm sure Brad must have some in his place. As far as the bruise goes w/ the snatches, you need to punch the kb through so it just catches on your forearm. This technique will come in time. Just talk to Brad about this and he can give you some insight
 
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Thanks man! I know that there's a place in town that sells gym chalk, so I can pick up some of my own. Will that help prevent hand blistering as well, or am I just going to have to get used to the idea of rough callouses on my palms? ;)

I'll have to work on correcting my form when doing the overhead snatch. Just thinking about the kettlebell swinging back against my forearm makes me wince...
 
Saph,

Where did you read that figure? I'm not saying it isn't true, just have not seen any data myself. I know how exhausted I am after a 15 min session. Short and intense -- burn's fat like nobody's business.
1200 calories? I don't doubt it! Anybody else have any info on that?
 
Archangel said:
Saph,

Where did you read that figure? I'm not saying it isn't true, just have not seen any data myself. I know how exhausted I am after a 15 min session. Short and intense -- burn's fat like nobody's business.
1200 calories? I don't doubt it! Anybody else have any info on that?
Click to expand...

It's from this from a DVD training video on Amazon.com:

Kettlebell Training Basics: Kettlebells are a weighted cannon ball with a handle that delivers an all in one strength and cardio workout. Kettlebells work the entire body with each movement. Exercise converts use them as the latest fitness tool to achieve the core, functional strength and fat burning that has eluded them in other workout programs. A typical 1- hour kettlebell workout can burn up to 1,200 calories.
 
I was passing this thread by and decided to look in. The U.S. Kettlebells look darn nice, w/ the exception that they may be easily broken.

Still, I think I'd recommend these over SelectTechs, but not over powerblocks.
 
Sounds about right to me although my sessions are usually no longer then 30 min. I like short and intense sessions sometimes twice/day depending on my schedule.
 
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Whoah, that expenditure is INSANE. My regimen is as follows:

Monday: 30 min (kettlebells)
Tuesday: 35 mins (cardio of my choice - intervals)
Wednesday: 30 min (kettlebells)
Thursday: 40 mins (cardio of my choice - intervals)
Friday: 30 min (kettlebells)
Saturday: rest
Sunday: rest

I'm curious, when you're burning that many calories, what should you eat? What does your diet look like, mstehle? I eat practically the same foods/calories every day, and I've been in a plateau for the last 3-4 months - maybe I should shake things up a bit. Or work out with the kettlebells more... let me tell you, I dread my cardio days. They are SO BORING in comparison.
 
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