Quadriceps


Injury Free ‘bell Workouts

Posted in Fitness by quadriceps on March 6, 2011

For most folks, it’s a real pleasure to stroll along a golf course. But pleasure quickly turns to panic when you hear thunder in the distance. After all, you have a 576000 to 1 chance of being struck by lightning if you wander around outside in the rain. If you like to wander around in the rain, you radically increase your chance of being hit by lightning; it’s no secret.

However, if you like to work out with kettlebells, I’d assume that your odds of getting an injury — either a serious injury like a slipped disc in your back, or hopefully something less serious like bruises — were a lot greater. In fact, members on one popular kettlebell forum estimated that, in the 1st year of working out with kettlebells, 1 in 6 kettlebell enthusiasts suffers injury that puts them out of commission for a week or more.

But don’t get me wrong. Kettlbells are not particularly conducive to injury in and of themselves. The main idea I want to get across to you is that parts of the design can be better. Let me expand on this by giving a few examples.

Bruising of the forearms bothers just about everyone who starts with kettlebells. Avoiding these forearm bruises is difficult (if not impossible), because of the way the ‘bell swings into the arm during overhead movements. Since the kettlebell is round, it hits your forearm almost like a point. Even if your kettlebell isn’t moving very fast, it still hits hard. It’s like getting hit by a rounded baseball bat, you can’t avoid bruising from even a moderate impact. But picture a kettlebell with flat sides instead of round surfaces. Instead of feeling like you forearm bones got tapped by a baseball bat, you’d feel like the energy of the impact was distributed across a much larger area. You’d be much better off because it would be like taking the impact from a flat board instead of from a round bat or pole. Bruises would be banished from your workouts forever.

I have good news for you. An adjustable kettlebell with a modern design like the Ironmaster kettlebell handle has flat sides instead of spherical. This makes your workouts sustainable and suitable for the long-term because the kettlebell is designed with ergonomics in mind. With a properly-designed kettlebell, you can go through your workout and not get bruised up as if you got smacked with a Louisville slugger baseball bat. .

People suffer with injuries when they really don’t need to. Here’s another way. Lots of kettlebell athletes get blisters and other hand injuries because traditional bells have large, thick handles that are not very comfortable to grip. Let me explain whey older kettlebells have such terrible handles.

When a kettlebell is made from cast iron, the handle needs to be thick enough to resist cracking when it’s dropped from shoulder height. They made their bells with thick handles to prevent them from breaking. That’s right — in order to prevent the kettlebells from possibly cracking when they were dropped from shoulder height, the handles needed to be stubby and thick. But that’s not the way things are in modern times. Things are better now…

Modern kettelbells are built with thinner steel handles. Steel is forged instead of cast in a mold. That means it can be thinner and stronger, and shaped to fit the hand.

Today’s kettlebells are built with proper grip in mind. They don’t destroy the hands and palms like thick-grip bells. You can grip them tight during pulls, or let them find their natural orientation during swings and presses. Basically, you have options that are lacking in old-style stubby kettlebells.

You have to get off the golf course when you hear thunder in the distance, that’s obvious. But now you know that you can reduce your chance of getting injured by a kettlebell if you go for a modern adjustable kettlebell. Today’s designs are better than their predecessors, and that means you’ll work out more often and more safely.

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