Kettlebell Injuries: How Do I Prevent Them?
Photo by WilsonB
Kettlebells are a great way to exercise whether you want to get a cardio workout or you want to focus more on strength workouts. This is why they have become more and more popular in recent years. They are even available in gyms these days and are slowly replacing the traditional dumbbells.
However, due to the size and weight of kettlebells, people tend to get injuries easily especially if they are not holding the kettlebell properly or if their posture is not correct. This article reveals some useful tips to avoid these injuries when you are training with a kettlebell.
Always Warm Up And Cool Down
Lower back injuries or injuries to the knees often occur due to lack of warm up exercises. It is important to prepare your body for the strain that you are going to put on it. Warm up exercises will increase your blood circulation and stretch your muscles and ligaments so your body is ready to undertake physical exercises.
Most professional dvd workouts will include warm up exercises these days so make sure you follow them. You can also have a look online for kettlebell warm up exercises. You should usually aim to do between 5-10 minutes of warm up exercises before starting your kettlebell training session.
A lot of people underestimate the importance of cooling down. They think that because their muscles are not sore straight after exercises they can skip the cool down. What they do not realize is the fact that the full effect on the muscles is not felt until a day or two after exercise.
Proper cool down will get the blood flowing to your muscles which will in turn lessen the pain and soreness you feel over the next couple of days after exercise. Again, aim to spend between 5-10 minutes cooling down after a kettlebell training session.
Use Protective Gloves
Most people who do not use gloves end up getting blisters when they work out with kettlebells. This is due to the fact that kettlebells tend to be really heavy and a lot of friction is created when your hand is in contact with the kettlebell handle.
You can still try and work out without gloves if you think that your kettlebell weight is not heavy enough to cause blisters. However, if your calluses start to get painful, you are better off with a pair of gloves.
Make sure that you invest in a good quality pair of gloves of medium thickness so that they do not get worn out quickly. An alternative would be to use tape to protect your hands but we would recommend gloves as they are designed for this purpose.
Get Your Posture And Grip Right
This is especially important if you are lifting heavy kettlebells. You need to make sure that you have the proper body mechanics. Make sure that your knees are tracking just over your feet and that you keep your back straight and only bend at the hips during exercises. When you are exercising, stay focused on your form and do not deviate from it because it is easy to get distracted during the exercises.
It is also important to grip the kettlebells tightly so that the kettlebell is not sliding in your hand and rubbing against your skin. This will help maintain your body posture if you are not constantly trying to stop the kettlebell from flying out of your hand.
This will also ensure that you do not accidentally drop the kettlebell on your head or toes or cause damage to your property. You might want to use chalk and powder to increase your grip.
A lot of kettlebell injuries happen when people move up in weight too quickly. You need to make sure that you can fully handle a specific kettlebell weight and then safely move up to a heavier weight.
If you are fairly new to kettlebell training, avoid things like kettlebell juggling. Considering the benefits you are going to get from it, you will find that it is not worth the risk.
Always follow the specific workout routine on the workout dvd or online. If your are a beginner and try and change your posture or the kettlebell exercise, you could end up with injuries.
Create Plenty Of Space
You want to create a good space to perform your kettlebell exercises. You want to minimize the risk that you are going to trip over something or hit something during your workout session.
This will also ensure that if you do end up releasing the kettlebell accidentally during exercises, it is not going to cause damage to your property.
I hope that this article has given you some good tips on how to avoid injuries during kettlebell training. Remember that kettlebell injuries are best avoided because some of them are very difficult to heal and sometimes they can stay with you for life.