The American Council on Exercise named kettlebells as one of the top fitness trends in 2009. Formerly used as training tools in the Russian military, kettlebells are now common sightings in gyms, sports training centers and even clinical settings. The dynamic exercises kettlebells are used for may seem imposing at first, but the learning curve is steep, and if you’re willing to practice with light weights until you develop good form, you can start training with kettlebells right away.
Appearance
Kettlebells are typically made of iron, vinyl, rubber or a combination. While there are some slight design variations from brand to brand, most kettlebells look a cannonball with one flat side and a sturdy rigid loop, which serves as a handle, opposite the flat side.
Size
Kettlebells come in a range of weights from 8 to 105 pounds. They take up very little space, and you need fewer kettlebells to get a full body workout than the number of dumbbells you’d need to work the same muscles. Since kettlebells are a no-impact exercise, there’s no pounding or thumping to disturb downstairs neighbors. All of this makes kettlebells ideal for those who don’t have the money for a gym membership or space to store a lot of equipment.
Intended Use
Kettlebells build both strength and speed, which translates to power. While they can be used to do the same type of exercises one would typically use dumbbells for--lunges, rows and deadlifts, for example--they’re designed for use in dynamic, ballistic compound movements that develop functional strength in the whole body.
History
The Committee of Kettlebell Sport was organized in 1985, in the then-USSR, the same year that the First National (Kettlebell) Championship of USSR was held. But the kettlebell's use originated with Russian strongmen going back as far as the early 1700s.
Calorie Burn
In a study sponsored by the American Council on Exercise, researchers calculated that a standard 20-minute kettlebell workout burns 272 calories. A 30-minute workout at the same pace would burn over 400 calories, almost equal to what you'd burn by pedaling an exercise bike vigorously for the same length of time, the Harvard Heart Letter reports.
Starting Weight
The American Council on Exercise recommends that women start training with a kettlebell that weighs between 8 and 15 pounds, while men should start with a kettlebell of between 15 and 25 pounds. This is slightly lighter than the traditional starting weights of 18 and 35 pounds for women and men, giving you a chance to master proper technique before challenging yourself by using a heavier weight.
Member Comments