safe Kettlebell training
By: Trent Hole

A Kettlebell clean with Meatloaf :-)
We are now moving onto getting the Kettlebell into a position where you can perform many exercises. Once you learn how to perform the Kettlebell clean effectively you are set to start getting a little creative. The Kettlebell clean requires precise technique otherwise you can start to develop minor overuse injuries such as sore wrists/forearms from the Kettlebell not landing correctly. It is important that you do not try and curl the kettlebell into the rack position. You want to use your large muscle groups such as your glutes, quads etc, not your biceps.

Over the next few weeks we will be moving onto more challenging and technical Kettlebell exercises such as the clean and press, snatch and windmill.

If you would like to learn how to train with Kettlebells effectively make sure you are learning from a qualified personal trainer who has Kettlebell knowledge, experience and qualifications. A personal trainer who learns their Kettlebell technique from youtube is a dangerous personal trainer and could be setting you up for injury.

http://www.youtube.com/watch?v=9v_H_JMFz90&feature=player_embedded

Meatloaf




Serves 4

Prep time 10mins

Cooking time 50mins

Ingredients

500g Lean Beef Mince

1 Small Finely Chopped Red Onion

1 Carrot, Peeled and Coarsely Grated

1 Egg

1 Tbs Dry Mixed Herbs

1 Tsp Coffee

2 Tbs Bbq Sauce

Dash of Low Fat Milk

To Serve – Suggestion

Steamed Greens

Mashed Sweet Potato

Directions

Step 1 – Preheat oven to 180°C. Place all ingredients in a large bowl. Season with salt and pepper. Using clean hands, mix until well combined.

Step 2 – Shape mince into a 10cm x 18cm rectangle baking tin which has been sprayed lightly with light olive oil. Bake for 45 to 50 minutes or until firm to touch and golden on top. Remove from oven. Drain excess fat and let cool for 5mins.

Step 3 – Serve with steamed greens and sweet potatoe mash.

Added: 30-06-2011