Safety Precautions for Kettlebeell Exercise Training for Beginners

Taking safety precautions during fitness-training programs helps you avoid injuries. Kettlebell training is no exception. Safety considerations include the evaluation of your surroundings, choosing the proper kettlebell weight, using the correct technique and protecting your hands. If you are new to kettlebell training, work with a certified kettlebell trainer to learn the proper technique for each exercise and get a release from your doctor before starting the program.
Environmental Considerations
Be aware of your surroundings. Many kettlebell exercises involve a swinging motion, and you'll want to perform your exercises safely without interfering with other individuals, equipment or objects. If you train at home or in a gym, the surface must be flat and not slick. There may be a time when you have to let the kettlebell drop to the floor. Avoid damaging the floor by using padded mats.
Weight Considerations
If you are just starting a kettlebell training program, use a safe weight amount, one that is appropriate for your strength level. Kettlebells can range in weight from 5 pounds to more than 100 pounds. The American Council on Exercise recommends that women start with a 8- to 15-pound kettlebell and men start with a 15- to 25-pound kettlebell. As you perfect your technique and increase your strength level, instead of increasing the weight, increase the number of repetitions or the number of sets. You can also shorten the amount of recovery time between sets. If you find that after several weeks of training you need more of a challenge, increase the kettlebell weight.
Practice Proper Technique
Many kettlebell exercises require a swinging or lifting movement from a low to high position. To start the upward momentum, drive with your legs and hips. Keep your back arched, not rounded, and avoid hunching your shoulders; keep them pulled back and square. This is a safe technique to avoid injuries to your back, shoulders and neck. The safest position for your wrists is a neutral or straight position. If you lose your grip of the kettlebell during an exercise, instead of trying to catch the weight, quickly move out of the way and let it drop to the floor.
Protect Your Hands
Blisters and calluses commonly develop on your hands during kettlebell workouts, so it may become increasingly harder to maintain a good grip on the weight. Although it is possible to continue training if you tape up your hands, this compromises your safety, according to certified Russian kettlebell instructor Ron Jones. Jones recommends wearing smooth cotton gloves with the fingers cut off. If you have developed calluses, smooth them down daily with a pumice stone. For open wounds, Jones recommends using an antibiotic ointment, and he also suggests applying oil-free corn husker lotion daily to toughen your skin while keeping it soft.