{"id":85701,"date":"2021-04-28T13:00:35","date_gmt":"2021-04-28T11:00:35","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=85701"},"modified":"2021-04-27T17:11:18","modified_gmt":"2021-04-27T15:11:18","slug":"using-kettlebells-for-training-out-of-the-water","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/dryland-training\/using-kettlebells-for-training-out-of-the-water\/","title":{"rendered":"How to use kettlebells for training out of the water"},"content":{"rendered":"

This little piece of equipment from Russia can<\/span>\u00a0help you make\u00a0<\/span>great gains.\u00a0<\/span>Here\u2019s<\/span>\u00a0how to use kettlebell<\/span>s<\/span>\u00a0for your training\u00a0<\/span>out of\u00a0<\/span>the water.<\/span>\u00a0<\/span><\/p>\n

A kettlebell is a small piece of gym equipment<\/span>\u00a0(conventionally\u00a0<\/span>made of iron<\/span>)<\/span>\u00a0<\/span>that is basically\u00a0<\/span>a spherical weight with a handle. It first appeared in Russia back in the 18<\/span>th<\/span>-century, \u201cofficially\u201d as a counterbalance\u00a0<\/span>for<\/span>\u00a0trading purposes but \u201cunofficially\u201d for strength competitions between merchants<\/span>\u00a0and traders<\/span>.<\/span> The\u00a0<\/span>kind of\u00a0<\/span>kettlebell we are now familiar\u00a0<\/span>with, shaped\u00a0<\/span>like a cannonball with a handle<\/span>,<\/span>\u00a0was\u00a0<\/span>invented\u00a0<\/span>in the\u00a0<\/span>former<\/span>\u00a0USSR and used\u00a0<\/span>for<\/span>\u00a0training both professional<\/strong> and amateur<\/strong> athletes.<\/span><\/p>\n

There are various reasons why more and more people are choosing this piece of equipment as part of their training: it is not too expensive or too bulky and is extremely versatile.<\/span><\/span><\/h2>\n

Weights (and sizes) vary from 2 kg-40 kg, so you can choose the right weight<\/strong><\/span>\u00a0for<\/span>\u00a0your strength and fitness\u00a0<\/span>when first us<\/span>ing this piece of equipment.<\/span><\/p>\n

Kettlebells will improve your physical fitness\u00a0<\/span>a<\/span>s a swimmer by working on your strength and power. Bearing in mind that the right posture is crucial<\/span>\u00a0when\u00a0<\/span>exercis<\/span>ing\u00a0<\/span>with weights,\u00a0<\/span>they<\/span>\u00a0will also help you\u00a0<\/span>develop\u00a0<\/span>your core stability<\/strong>.\u00a0<\/span>They<\/span>\u00a0will also strengthen your shoulders and protect them from\u00a0<\/span>getting inju<\/span>red, a familiar problem for many swimmers.<\/span>\u00a0<\/span><\/p>\n

Let\u2019s<\/span>\u00a0take a look at 4\u00a0<\/span>basic\u00a0<\/span>exercises you can start doing with kettlebell<\/span>s<\/span>.<\/span><\/p>\n

SWING<\/h3>\n

This is the\u00a0<\/span>best-known\u00a0<\/span>exercise with a kettlebell and is extremely useful for swimmers. You need to use all your muscles, particularly your l<\/span>egs<\/span>, glute<\/span>s<\/span>, abs and back. Stand with your legs shoulder width apart, grasp the kettlebell with both hands (or one hand only)<\/span>\u00a0and swing it up from between your legs to head height, keeping your arms extended and your back straight. Most of the thrust should come from your leg<\/span>s,<\/span>\u00a0hips and\u00a0<\/span>then\u00a0<\/span>your back during the final part of the exercise.<\/span>\u00a0<\/span><\/p>\n

Perform 3-4 sets of 12 reps or 8 reps with each arm. Allow 1\u2019\/1\u201930\u201d recovery between sets.<\/span>\u00a0<\/span><\/p>\n