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Are Kettlebell Swings Safe During Pregnancy

author
Maria Garcia
• Saturday, 02 January, 2021
• 7 min read

“Your body is undergoing major changes, and you are likely to become more fatigued more quickly, so it is not the time to learn new, complex movement patterns. If you feel tired, give yourself extra time to rest and decrease the amount of weight you are using.

challenge kettlebell swing twins purelytwins pregnancy
(Source: www.pinterest.com)

Contents

Starting around 15-20 weeks, make sure you modify your workouts to avoid any movements that involve twisting or lying directly on your back or stomach. In the second trimester, you will need to start decreasing the weight you use and the intensity of your workouts, Henderson says.

Hinge the hips back and bend the knees to squat down like you are sitting in a chair that's slightly behind you. Keep the bellybutton drawn in toward your spine the whole time to support your lower back.

Continuing your exercise routine into pregnancy has numerous other benefits such as improved mood, increased energy and a more restful sleep. Challenging workouts such as kettlebellswings can be a great way to stay fit and prepare for the rigors of labor, but they are not safe for everyone.

Due to a hormone called relaxing, your joints loosen during pregnancy, making it easier to get injured. The cardinal rule, or consensus, only applies to women with healthy, typical pregnancies.

For example, you should avoid lying flat on your back after the first trimester because your growing belly puts pressure on a major vein called the vent cave, which can cut off blood flow and oxygen. If your doctor gives you the green light to continue kettlebellswings, it is important to know how to complete the exercises safely.

pregnancy trimester training third during kettlebell week
(Source: fitpregnancyandparenting.com)

You should avoid exercises that put strain on your joints, such as windmills, and those that require you to twist your mid-section. Two 20-to-30-minute strength-training sessions per week combined with a good cardiovascular routine will go a long way to keeping you and your developing baby healthy.

“Your body is undergoing major changes, and you are likely to become more fatigued more quickly, so it is not the time to learn new, complex movement patterns. If you feel tired, give yourself extra time to rest and decrease the amount of weight you are using.

Starting around 15-20 weeks, make sure you modify your workouts to avoid any movements that involve twisting or lying directly on your back or stomach. In the second trimester, you will need to start decreasing the weight you use and the intensity of your workouts, Henderson says.

Hinge the hips back and bend the knees to squat down like you are sitting in a chair that's slightly behind you. Why not toss around the piece of workout equipment that's arguably most like a baby: the kettle bell.

Contrary to what some people might think, it's perfectly safe to lift weights while pregnant, as long as you don't get too crazy. Just listen to your body and remember that this isn't the time to try to PR anything or to aim for six-pack abs, says Amanda Butler, trainer at The Hitting Room, a HIIT studio in New York City.

wellandgood
(Source: www.pinterest.com)

This dynamic kettle bell workout will help keep your body strong. The movements that recruit multiple muscle groups and keep your full-body coordination on-point-so you can be that much better at chasing after your little one when he or she can finally crawl.

A. Stand with feet slightly wider than hip-width apart, holding a kettle bell sideways in front of chest, hands wrapped around the bell. Stand with feet slightly wider than hip-width apart, holding a kettle bell by the handle in front of hips.

Send hips backward to hinge forward and slightly bend knees to lower the kettle bell between feet. C. Tap the bell to the floor (if possible), then press hips forward to return to starting position, maintaining a flat back throughout the entire movement.

Start in a deep lunge position* with the left leg in front, holding the kettle bell by the handle in the right hand. Hinge forward with a flat back to place left elbow on left knee, and lower kettle bell down next to right ankle to start.

Row kettle bell up to chest level, keeping back flat and weight evenly distributed between both feet. C. Slowly lower kettle bell back to starting position.

pregnancy crossfit kettlebell pampering pregnant swinging tag
(Source: crossfitandpregnant.com)

*You may find it easier to balance with your feet wider instead of tight-roped in a very narrow lunge position. Hinge at the hips to bend over and hold the kettle bell by the handle to start.

*You may need to soften your elbows to allow them to rest outside your belly while swinging. Stand with feet hip-width apart, staggered so one foot is in front of balance.

Lower the bell behind head, elbows pointing toward the ceiling. *Staggering your stance helps with balance and puts less strain on your core muscles.

Stand with feet together, holding a kettle bell by the bell horizontally in front of chest. Lower into a lateral lunge, sending hips back and bending right leg, but keeping left leg straight (but not locked).

C. Push off right foot to return to starting position, then repeat on opposite side. Stand with feet hip-width apart, holding a kettle bell by the horns in front of belly button.

kettlebell fitpregnancy swings workouts pregnancy
(Source: www.pinterest.com)

Lift left elbow and circle kettle bell around the head to the right, then behind head, then around the left side and back to starting position. C. Repeat in the opposite direction, passing kettle bell by left side first.

Stand with feet in a wide stance, left arm reaching directly overhead, biceps next to ear. In the right hand, hold a kettle bell by the handle in front of right hip.

Stand with feet hip-width apart, holding a kettle bell by the horns in front of hips. C. Slowly reverse movement to return to starting position.

Additionally, clients should steer clear of exercises that create a risk of falling, such as box jumps. Beginning in the second trimester, it is also important to avoid exercises that require your client to lie flat on her back.

An easy way to work around this issue is to instruct your client to do these prone exercises, such as floor presses, on an incline instead. Remind your client that pregnancy is not the time to pursue personal records, instead she can work on improving her skills or beginning her journey with kettle bells.

pregnancy kettlebell exercises during articles related
(Source: healthfully.com)

Prior to my pregnancy, I had never done a kettle bell snatch, but I spent a lot of time studying and practicing the movement while I was pregnant. While there are lots of photos and videos online of women who are nine months pregnant squatting and dead lifting very heavy weights, I discourage clients from doing these types of feats.

Very heavy lifting can put unnecessary pressure on their pelvic floor, which can cause complications both during and after pregnancy. It is still possible for this client to begin a training regimen, as long as she consults with her doctor, and you avoid programming strenuous and complex exercises.

Walking can also help to relieve stress, elevate your client’s mood and give her some much-needed “me time.” When I was expecting, I avoided any movements that felt uncomfortable or strained, and I never allowed myself to become overheated or dehydrated.

Additionally, although I had never formally trained with kettle bells prior to pregnancy, my focus on skill and form prepared me earn my ROC certification just 7 ½ months after giving birth. I look forward to sharing the knowledge I gained through this experience to help other expecting moms swing through pregnancy and beyond.

She is a lifelong athlete based in Washington, DC, who specializes in coaching busy moms and moms-to-be in-person and remotely, helping them incorporate healthy fitness and nutrition habits into their chaotic “mom life.” To learn more about Kathleen and her coaching services, email her at kathleen@bellsandpeppers.com, or visit her website and popular blog at http://www.bellsandpeppers.com.

kettlebell body workout pregnancy
(Source: www.youtube.com)

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Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-deadlift/
2 101exercise.com - https://101exercise.com/leg-exercises/kettlebell-deadlift
3 www.healthline.com - https://www.healthline.com/health/fitness-exercise/deadlift-muscles-worked
4 hashimashi.com - https://hashimashi.com/kettlebell-deadlift/
5 www.strongfirst.com - https://www.strongfirst.com/community/threads/which-is-more-effective-for-deadlifts-kettlebell-or-barbell.9472/