Can You Do Kettlebell Swings While Pregnant?

Perks of Kettlebells

• Kettlebells are highly effective for burning fat, building muscle and improving cardiovascular fitness -- the latter two being your priorities during pregnancy. Kettlebell swings combine cardio with strength training to tax your heart, lungs and the bulk of your muscular system simultaneously, saving you a ton of time that can be used elsewhere like preparing your baby's nursery. Kettlebells are much smaller and less expensive than the standard weight set so even if you live in a small apartment on a budget, you'd still have plenty of room and funds to have your own in-home gym.

How to Swing a Kettlebell

• There are two types of kettlebell swings: the single arm and the double arm. Both can be done while you're pregnant and are equally effective for improving fitness. However, as your breasts and belly expand, you might find that the double-arm swing becomes difficult and uncomfortable. If so, stick strictly with the single-arm swing. Begin by straddling a kettlebell with your feet slightly wider than shoulder-width -- or as wide as necessary to clear your belly when you squat down. Squat down with your right arm extended and grasp the handle with an overhand grip. Straighten or slightly arch your back, and then lift the kettlebell off the floor and swing it slightly to the back. Swing the kettlebell explosively forward and up by extending your hips, straightening your legs and lifting your torso. Swing the kettlebell to head-height, and then allow it to swing back down between your legs while simultaneously returning to the squat position. The power to swing the kettlebell should come from your lower body rather than your arm and shoulder. Complete the desired number of swings then repeat the exercise with your left arm. The double arm uses that same technique while using both hands to grip the kettlebell.

Planning a Workout

• Begin your prenatal kettlebell workout with a five to 10-minute warm up consisting of low-intensity walking, jogging or any other movement that gradually increases your heart rate and targets the major muscle groups. The actual kettlebell workout may consist of completing a designated number of sets and repetitions -- for example, three sets of 25 swings -- or you can choose to perform swings for a set amount of time. During your workout, wear loose comfortable clothing and drink plenty of fluids. Avoid exercising in a hot humid environment and do not exercise to exhaustion. Stop exercise immediately if you experience any pain or bleeding. Top off your workout with an easy cool-down. During the cool-down, perform low-intensity movements that allow a gradual venous return and redistribution of blood, which will reduce your risk of becoming light-headed. End with a stretch session that thoroughly targets all of the muscles used during your workout. Hold each stretch for at least 30 seconds.

Precautions

• Before engaging in any prenatal exercise program, have a chat with your OB or midwife to ensure it's safe for you and your baby. Mid- to late-pregnancy is not a time to begin working with kettlebells. Kettlebell swings are a complex movement and failure to maintain form could result in injury, particularly to your already vulnerable back. If you're interested in kettlebell training, begin before or at the beginning of your pregnancy and receive instruction from a trained professional. Your growing belly is always at risk during kettlebell swings so it's crucial that you're constantly aware of your movements and the track of the kettlebell. Although you may be capable of using a heavier kettlebell, opt for a lighter one during pregnancy -- you'll still reap the fitness benefits but with a lower risk of injury.