So, you’ve been neglecting your kettlebells for a while now. Maybe you got busy with work, or maybe you just lost motivation. Whatever the reason, you’re ready to get back into kettlebell training. But where do you start?
The first thing you need to do is assess your fitness level. If you’ve been completely sedentary for a while, you’ll need to start with a very basic routine. Simple movements like swings and goblet squats are a good place to start. As you get stronger, you can gradually add more challenging exercises to your routine.
It’s also important to listen to your body and not overdo it. If you start to feel pain, stop and take a break. Don’t try to push through the pain, or you could end up injured.
Here are some tips for returning to kettlebells after a long break:
- Start with a light weight. Don’t try to pick up the same weight you were using before you took a break. You’ll likely be weaker than you remember, so start with something lighter and gradually increase the weight as you get stronger.
- Focus on form. It’s easy to get sloppy with your form when you’re not used to working out. Make sure to focus on proper form for every exercise, especially the compound movements like swings and squats.
- Take rest days. It’s important to give your body time to recover between workouts. If you don’t take rest days, you’re more likely to get injured.
- Warm up and cool down. Warming up and cooling down will help to prevent injuries and improve your performance. A good warm-up should include some light cardio and dynamic stretches. A good cool-down should include static stretches.
- Be patient. It takes time to build up strength and endurance. Don’t expect to be able to do the same workouts you were doing before you took a break right away. Just keep at it, and you’ll eventually get there.
Here is a sample training plan for beginners who are returning to kettlebells:
- 5 minutes of light cardio, such as jogging or jumping jacks.
- 5 minutes of dynamic stretches, such as arm circles, leg swings, and torso twists.
- Kettlebell swings: 3 sets of 10-15 reps.
- Goblet squats: 3 sets of 10-12 reps.
- Push-ups: 3 sets of as many reps as possible.
- Pull-ups: 3 sets of as many reps as possible.
- 5 minutes of static stretches, such as holding each stretch for 30 seconds.
You can gradually increase the number of sets and reps as you get stronger. You can also add more challenging exercises to your routine, such as snatches and cleans.
It’s important to listen to your body and not overdo it. If you start to feel pain, stop and take a break. Don’t try to push through the pain, or you could end up injured.
With patience and consistency, you’ll be back to your old kettlebell routine in no time.
Here are some additional tips for returning to kettlebells after a long break:
- Find a good coach or trainer who can help you create a safe and effective training program.
- Join a kettlebell class or club. This is a great way to learn proper form and get motivated to work out.
- Set realistic goals. Don’t try to do too much too soon. Start with a few simple exercises and gradually increase the intensity and difficulty as you get stronger.
- Don’t be afraid to ask for help. If you’re not sure how to do an exercise, or if you’re feeling pain, ask a coach or trainer for help.
- Have fun! Kettlebell training can be a great way to get in shape and have fun at the same time. So enjoy the process and don’t take it too seriously.
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