Kettlebell training was originally used in Russia and Europe in the 19th and early 20th centuries to improve strength, balance and movement quality. It was not used for weight loss, but the energy demand and full-body approach in kettlebell training help you burn a lot of calories and build lean muscle mass. With the right strategy and proper techniques, you can lose weight and get stronger at the same time with kettlebell training.
Effects
Kettlebell training demands a high level of power, balance, and control to perform. Your body uses the anaerobic energy system to perform the work, which relies primarily on glucose for energy. However, the winded or burning sensation that you get, also known as excess post-oxygen consumption (EPOC), uses fat as a major fuel source. This is a state in which you are increasing your oxygen intake after strenuous exercise to balance the body's lack-of-oxygen state. Your body goes into a recovery state in which it is getting back to the resting state--balancing hormones, replenishing energy in cells and repairing cellular damage. All of these activities require energy, and that source comes mainly from fat. The more muscle you have, the higher your EPOC rate. This helps you burn more fat when your body is at rest.
Benefits
Kettlebell training helps you develop strength, power and endurance without gaining too much muscle mass. It also strengthens your core--your trunk and hip muscles--and it teaches proper movement mechanics. Since kettlebell training is often done with one arm, it helps you determine if one side of your body is weaker than the other.
Unlike dumbbells and barbells, the shape and weight of the kettlebell makes it difficult for you to train your body in isolation. When you train your entire body at once, you burn more calories.
Sample Exercises
According to Brett Jones, a certified kettlebell instructor at Duquesne Club Health and Fitness Center in Pittsburgh, Penn., there are two basic kettlebell exercises that you must learn. These two exercises, which are the swings and snatch and clean, provide the fundamental movements of kettlebell training.
The kettlebell swing allows you to become familiar with using momentum in kettlebell training. It also teaches you leg drive, in which you use your legs and hips to push against the ground to generate force needed to lift and swing the kettlebell. Do not use your arms and shoulders to do most of the work.
Stand with your feet hip-distance apart with your toes pointing forward. Hold a kettlebell with one hand with your knuckles facing forward. Use the leg drive to swing the weight up until your arm is parallel to the ground. Swing the weight between your legs and repeat the pattern.
The snatch and clean also teaches you to use your legs and hips to transfer energy from your legs and hips to your upper extremities.
Hold a kettlebell between your legs with your knuckles facing forward and your legs shoulder-distance apart. Bend your hips and knees and push against the ground, generating force to lift the kettlebell up with your body and flip it over your hand. Let the kettlebell rest on the top of your forearm with your elbows tucked in close to your heart. Do another leg drive and extend your arm above your head, pushing the kettlebell up with your body, not your shoulder or arm. Lower the weight slowly and return to the start position. Keep your spine tall and neutral at all times.
Misconceptions
Weight training on certain body parts will not melt the fat from specific areas, because the fat-burning process involves the entire body, not just one or two areas. Doing repetitive exercises with resistance can cause the muscles to increase in size, resulting in bigger waistline and limbs.
If you wish to lose body fat and maintain or increase lean muscles, you must workout and strengthen your entire body, which is what kettlebell training does.
Warning
If you are not familiar with weight training or kettlebell training, consult with an exercise professional who has a background in kettlebell training and/or kinesiology. Having professional help will reduce your risk for injury and create a workout plan that works for you.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Building Muscle with Kettlebells"; Pavel Tsatsouline; 2007
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