Safety Tips • Be mindful when picking up and putting down the kettlebell – this is where most people get sloppy, not when they’re actually lifting. Whenever you pick up or put down the bell you should hinge at the hips, look forward, soften your knees and ensure your spine remains neutral. • Hand position is crucial – you can’t hold a kettlebell with the handle across the middle of your palm like a dumbbell due to the displaced centre of mass (this hand position with a kettlebell puts excessive pressure on your wrist). The kettlebell handle should sit diagonally across your palm so that the pressure is on the heel of your hand (where your palm meets your wrist on the little finger side). You should be able to keep your wrist neutral, so if you open your hand, there is a straight line from your little finger to your elbow. • Rack position – the rack position is when you have the kettlebell sitting at your chest. Again, due to the displaced
centre of mass, you can’t rack a kettlebell like you’d rack a barbell. In rack position, the kettlebell handle should sit diagonally across your palm with the pressure on the heel of your hand. The body of the bell should sit in a “V” between your biceps and forearm. Your hand should be close to the midline of your body (if it’s out to the side of your body it will put way too much pressure on the shoulder joint). Your elbow should be in contact with your body, or as close as you can get it. Legs should be straight so they are supporting the weight to take the pressure off your lower back. • Overhead lockout – to ensure safety when the kettlebell is overhead you need to master a good overhead lockout position. Your arm should be vertical and locked out at the elbow joint (or if you are hypermobile, stop at “anatomical lockout” – neutral position). Your bicep should be in line with your ear. The weight of the kettlebell should sit directly over your hip and heel.
Which kettlebell should I choose? Is it you?
Kettlebell to start with (kg)
Ideally, buy this set (kg)
A woman with no resistance training background
6
6, 8, 10
A woman with a little training history
8
8, 12, 16
A strong woman
12
12, 16, 20
Thicker handle increases grip strength
5.5cm spacing between handle and bell
Thin powder-coat finish creates seamless handles and reduces chipping 4kg-14kg sizes are coloured 16kg+ sizes are matte-black
4-16kg in increments of 2kg,16-40kg in increments of 4kg and 8kg jumps to 80kg
Cast iron
Women’s Kettlebell Fast Start Guide | 5