Using kettlebells makes it possible to train the body as a single unit, engaging the glutes, hamstrings, low back and abdominal muscles for development of maximum power and speed. Training with kettlebells can help prevent injury and increase flexibility while simultaneously improving total body strength and cardiovascular endurance.
More: Kettlebell Swing Tips
Here's how to begin a kettlebell training program:
Select a Weight
A male triathlete should look to begin with a 20-25 pound kettlebell while 10-20 pounds will be a great starting point for female triathletes.
Before engaging in kettlebell exercise, it's important to learn proper exercise positioning. You should stand with your feet shoulder width apart, chest up, shoulders back and down, core flexed, back arched (not rounded) with a slight knee bend—and your weight distributed on the heels of your feet.
More: Fueling for Triathlon?
Use two hands to grasp the handle with your palms down and thumbs hooked around the handle and over your fingers. You can use one hand like this for single arm movements. Next, to execute a hook grip, the thumbs go through the handle with palms/hands wrapped around the ball of the weight. Finally, the punch-through grip is used for presses and overhead movements, where the fingers go through the handle to grasp the weight and the ball of the weight rests on the back of the wrist.
Exercise preparation should be dynamic in nature. Instead of standing still or stretching to touch your toes, you should actively prepare your muscles for exercise by transitioning from a resting to working heart rate. Think of a dynamic warm-up as stretching through movement. Try jogging in place, agility work like high-knees, leg swings and lunges or body weight exercises such as squats or push-ups.
More: Dynamic Warm Up