Kettlebell training is a remarkably effective way of improving strength, endurance, flexibility, as well as decreasing risk of injuries from other sports (when performed correctly). Below I have provided a sample beginners routine. I hope you find it helpful.
Warm up:
light jog or run in place 1-2 min.
dynamic stretching routine, click here for example
Turkish get up: 5 reps/side (don't EVER rush these, and be sure to use perfect form)
swings - 20 reps
repeat circuit 3 times
clean - 20 reps/side
high pull - 20 reps/side
repeat circuit 3 times
active cool down 3-5 min
brief, light stretching (static or dynamic) 2-5 min
I know it doesn't sound like much, but believe me when I say that you're in for a surprise on how much exertion it takes to get this done.
I hope you enjoy this!
Stay Healthy,
Kirk Iodice, DC, ART
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