Looking to change up your training regiment? Is it at risk of becoming a mundane activity as opposed to a triathlete sculpting ritual? Well, outside of the boring factor that monotonous workout can also lead to injury. A method to increase athletic performance is to push the envelope and employ muscle confusion. Not sure what muscle confusion is? In short, muscle confusion is the act of modifying your current training regiment just as your body is adapting to the movements, weights, intensity, etc.
In theory when you vary your exercises your muscles are forced to adjust. This adjustment period encourages further muscle growth so you see and feel the results. You can even argue this modification or “change up” in training can benefit you psychologically as well. Keeping it fresh never hurts. So in the spirit of keeping it fresh, the kettlebell is a great option to incorporating new movements to your training. The kettlebell allows you to incorporate multiple muscle groups in a single movement engaging the upper and lower body and especially your core to improve overall performance.
Training with kettlebells can help mitigate injury and increase flexibility while simultaneously improving total body strength and cardiovascular endurance. All of which is welcomed to mitigate bonk(link) and power through the triathlon elements. How heavy should you go? Well unlike dumbbells, kettlebells allow for more dynamic and challenging movements. So don’t just assume what you can lift with a dumbbell is what you should lift with a kettlebell. Try simple movements with a light weight and adjust from there. Try this movement from BodyBuilding.com, an excellent resource for exercises.
Step 1: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Step 2: Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells. Rotate your wrists as you do so.
Step 3: Lower the kettlebells back to the starting position and repeat. Remember to always consult a local expert when incorporating new exercises or equipment to your training regiment. Be sure that the proper techniques are being utilized.
Good luck and be well! Feel free to send me comments or questions and follow me on Twitter @JoDelgado75