Avoid Kettlebell Injuries

Protecting Your Forearm and Wrist while Lifting Kettlebell

Getting sore and bruised is something you learn to take in your stride as part of your regular kettlebell training sessions. However, the issue can really upset your clients as they will continue to have bruised wrists and forearms if they do not know how to handle the kettlebells correctly.

As an expert kettlebell trainer, it is therefore important for you to learn at your Fitness Australia CEC Courses how to protect their wrists and forearms from ugly and painful bruises while continuing with their regular kettlebell courses. Learn more about the Fitness Australia level 1 kettlebell cec courses at their website.

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What causes Bruises on Wrists and Forearms during Kettlebell Training

It is but natural for you to get ugly black and red bruises on the backsides of your wrists and forearms when handling a kettlebell. The bruises correspond exactly to the areas where the kettlebell rests when you move it into the racked position or hold it overhead.

The racked or overhead positions are fundamental, oft repeated movements that are part of kettlebell courses. With each movement, the kettlebell rubs against the back of your forearm or wrist, leading to continuous bruising and discoloration of the skin.

Some clients try to avoid this by bending the wrist and folding it back but that is a totally wrong technique. When handled properly, you can definitely avoid bruising your wrists and forearms while training clients with kettlebells.

Mastering your Grip

The right way to grip the kettlebell is crucial to protecting your wrists and forearms from bruises while handling the equipment. Often, trainers and clients both make the mistake of gripping the kettlebell too hard with all their fingers while doing kettlebell courses.

This kind of grip however, locks the kettlebell and does not allow it to move freely within your grip. And when you rack the kettlebell or move it overhead by gripping it too hard the equipment lands uncomfortably on the back of your writs and forearms causing the ugly bruises.

What you need to master how to just hook the kettlebell between your fingers and thumb. Ideally, the kettlebell should just rest over the first knuckle of your fingers with the thumb firmly over its horn. This helps the kettlebell to move easily with fluid movements and it does not land hard against the back of your forearm or wrist as you move it across different planes.

Perfecting the Arch

The arch is another step you go through when you move the kettlebell from between your legs. If the arch is too large when the kettlebell is coming up then you lose control over the movement and the equipment often slams against the back of your forearm or wrist.

To avoid this, practice a smaller arch that provides better control and movement so that your wrists and forearms stay protected.

Mastering your Movement

As you move the kettlebell upward, the principal thrust should come from the hips rather than the arms. You are not ‘lifting’ the kettlebell with your arms but rather you are swinging it upward with powerful thrust of the hips and legs. This gives you enough time to adjust the kettlebell within your grip so that it moves comfortably with your movement and does not hurt your forearm or wrist.

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Ways to Ensure you Are Getting The Most out of your Kettlebell Workout

Most kettlebell instructors agree that mornings are the best time to exercise! This is when your body is free of toxins and your mind is free of emotional baggage. If you are working out with a kettlebell trainer in the early morning boot camp slot then you have already taken a huge step towards fitness. Here is how you can extract more value and utility out of your training sessions.

Learn to set goals

Exercise is always a goal oriented process otherwise it loses out on its affectivity. Not everybody relishes the importance of setting small achievable goals like a reduction of BMI (Body mass index) by 2 points in the coming two weeks or learn to do the abdominal squat better in the next week.

Achievable goals motivate your mind and automatically your body performs better. Kettlebell instructors will help you set comprehensible exercise goals which will help you along the path to fitness. Most kettlebell courses Sydney will teach you the basicis of kettlebell training so you know how to use them correctly.


Clarify stuff about your medical history

The trainer you have engaged is a competent individual but he is not God and it’s impossible for him to figure out your personal medical history details unless you tell him. If you have a particular allergy issue or have high blood pressure or have recently undergone surgery, it’s your duty to inform this to your personal trainer. Only then will he/she will be able to design an appropriate workout regime for you considering the limitations of your specific physiological state. Don’t miss out on any details about asthma, back pain, joint pain, vertigo or any other medical condition even if you perceive it to be minor.

Do some deep breathing exercises

Take advantage of the fresh morning air by tanking up your system with unadulterated morning oxygen. Deep breaths taken in the form of a regulated breathing exercise will free your mind of stress and rejuvenate your body. You will then feel more equipped to deal with the challenges that your trainer, your boss and your personal life throws up at you. Do breathing exercises even if they are not specifically prescribed by your kettlebell instructor. One week of this routine and you will be able to detect a positive change in yourself.

Positive attitude is the key

Don’t treat your kettlebell workout as a chore but as a fun activity. Take your I-pod along and listen to your favourite tracks when you exercise. A positive attitude will produce positive goals in terms of achievement of fitness goals. Do exercise activities which you love and set daily challenges for yourself. Reward yourself when you profess along the path to fitness. Remember that exercise is not going to be easy if you have led a sedate life always! The key is to think of it as an investment for your good health.

Anytime you feel discomfort or are unsure about a particular exercise form, don’t hesitate in asking and consulting the trainer. For more information on Functional Fitness Courses visit us today and start your dream job!

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Foods to Eat to Avoid Fatigue after a Workout and lose weight quickly

Nutrition walks hand in hand with exercise and each is incomplete without the cooperation of the other. When you feel hungry and listless after a workout then you should understand that it is your body signaling you that it needs food and nutrition. Trainers working in the fitness industry say that there are a lot of reasons as to why health snacks should be consumed after a workout and is also used and known as a one of the rapid weight loss techniques.

Learn what to eat in order to keep your physique in top shape.

Prepare a cinnamon and fruit snack

Intense workouts under the trained supervision of a personal trainer will help you attain your fitness goals but they are also likely to be exhausting. Your energy levels will not rise immediately after the workout if you do not replenish lost nutrients. The complex carb group present in brown bread and potassium in banana is a great combination for a fitness snack. For those who do want some flavor in their banana bread sandwich, try adding some cinnamon powder to it.

Prepare a grilled chicken salad

This is one of the most popular meal used during the 12 weeks body transformation. Protein should form he major chunk of your nutrition as it’s needed to repair muscle tears and build up the physique. Grilled chicken is one of the best sources of lean protein and so you can make up an interesting grilled chicken salad for yourself. Just cut some cubes of grilled chicken and top it with lettuce, jalapenoes, cucumber, tomatoes and zuchinni. Top with mustard sauce and yoghurt for a low calorie, fulfilling and balanced perfect post workout snack.

Quick yoghurt and nut combination

Try throwing in some nuts in a whole cup of yoghurt and then sprinkling sea salt on top. This snack is delicious and a quick energizer. Yoghurt has a soothing effect on the stomach and will help the queasy post exercise feelings to subside. If you are on a strict diet control regimen then replace the nuts in your snack with a handful of crunchy meuseli. Personal trainer recommends the yoghurt and nut snack as a top fatigue beater.

Berry smoothie

The child in you will be thrilled at having a smoothie prescribed as a post workout snack. Unlike the regular versions which are fat laden, the personal trainers in Sydney recommended smoothie brand is packed with antioxidants and low on calories. The berries like blue berry/ black berry/ straw berry/ raspberry are put in a blender and then whipped to a smooth consistency. Milk and a tea spoon of honey are added along with 23 ice cubes. The result is a super healthy smoothie which will help you fight off stress, tension and fatigue.

Slurp on a protein shake

If you are not the type to spend time over preparing snacks for yourself then protein shakes is the ultimate solution. There are a lot of brands in the market selling protein shakes and you can easily make your pick. However you need to contact your personal trainer in order to understand which type of protein shake will suit your body type and physiological requirements.

To find out some of the best weigh loss recipes (including smoothies, protein shakes, protein pancakes, healthy snacks and meal) go to http://www.6weekbody.com.au/


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Why it is not Possible to Lose Weight without Working Out?

There are plenty of diet plans available to lose weight. They most certainly work in one way or the other, but relying on it completely to lose weight could be useless. Losing weight by only dieting and without working out is a myth. Scientists say that if you stick to low-calorie diet in order to lose weight, you shouldn’t bother about it unless you exercise along with it. If you’re looking to get fit (which you should), then you really should check out this group training company.

Regarding your diet – even having smaller portions of food at regular intervals do not help you lose weight if you don’t work out. It is impossible to lose weight without working out, and even if you manage it only by following a diet plan, say a detox diet plan, you will regain all the lost weight once you get back to your regular eating and drinking habits. Here are a few things you should be aware of:

Dieting Doesn’t Help You Lose Weight:
Shocking as it may sound, it is still true. Dieting helps, but only when combined with a good amount of physical exercise. And when you work out, you are burning those extra calories. Hence physical exercise is extremely important for weight loss, but – you should always seek the advice from a qualified fitness coach before commencing any type of training program. Also, there is a possibility that you eat back all the calories you have burned. Hence it is crucial to keep your exercise and diet in check. Going on a crash diet or a detox diet can make you feel lighter and fresher, but at the same time, you will have your energy and stamina reduced.

Then, your metabolism rate decreases drastically when you stop eating enough solid food. This in turn makes you gain weight. It is with no reason that health experts advise you to have a good breakfast, and then cut down in the afternoon and some more in the night. You need nutrients to burn the fat. Combined with good amount of exercise will help you reach your goal quickly.

For more information on exercise and diet speak with Dan Clay at Dangerously Fit Eastern Suburbs outdoor fitness group training.

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