Who supplements runs and weightlifting with kettle bells?

4leighbee

I just watched a video, so it's on my mind. I have been curious about substituting one day of heavy lifting (I lift 2 or 3x per week) with one day of kettle bells. I'm concerned about the whipping around - afraid I might injure myself (not coordinated at all), and I can't afford to stop running due to injury now. Would love advice.

Thanks!

sympha01

It depends on what you do with your kettlebells. You can do strength exercises or resistance cardio with them, it all depends on how you structure your workouts. I run 3X a week, I do "straight" but very moderate strength workouts 2x a week, and 2x a week I do my kettlebell workouts that are really just total body all-around fitness circuits: mixing in timed bits of some low-weight strength exercises like goblet squats, weighted lunges, single leg deadlifts, turkish getups, some arm stuff etc. with swings, weighted plyometric movements, and then I finish off with 15 minutes of metcon with timed circuits of swings, clean and press, figure 8 curls, and snatches.

jklei169

I try to use kettle bells every other workout. They are great for working secondary muscle groups do to the additional range of movement possible when using them. I wouldn't be any more concerned about injuring yourself then when lifting traditional weights. Don't go too heavy to fast and you should be fine. One important piece of advice is that whatever weight you use for a given exercise now I would lessen that when using kettle bells until you get used to the movement. For example, if you working weight for biceps is 15 pounds use 10 or less to start.
Give an update on your thoughts on kettle bells if you decide to give them a try

4leighbee

Thank you both - this is very helpful. One additional thought: if I do the resistance cardio movements with them, does the same general rule apply - no two days in a row?

CodyQuinlan

I work at a physical therapy office and one of the PT's does kettle bells and loves it. Personally I believe majority of the work is done by momentum and gravity and thus you'll see little results but that's my opinion.

4leighbee

Hi folks - checking back in. I tried the simple movements today - really just a lot of squats and hip thrusts (sounds like it might be sexy, but I seriously doubt it was, lol). I kept it simple enough that I was more worried about missing and knocking my shin than pulling a muscle. I will tell you that it will be a long time before I feel comfortable enough to go through my legs and switch hands ... I run in a straight line and lift heavy (not fast) for a reason ... total clutz. Thanks for the encouragement. I'll try again in a small dose towards the end of the week.