The kettlebell is an ancient exercise tool that originated in Russia. It is a big cast-iron ball with a thick handle. The original Russian kettlebell weighed 35 lbs. Today, sizes range from 5 lbs. to 175 lbs. The special Russian kettlebell exercises will strengthen your back, hips and all your body's muscles from every possible angle.
Benefits
The kettlebell's off-center mass and the handle make it possible to do movements that are difficult to do with traditional dumbbells, such as releasing movements and DARC (pronounced DAR cee) swings. DARC kettlebell swing means that you switch the kettlebell from hand to hand while doing the basic kettlebell swing. As a result, more muscle groups are used, and the stabilizing muscles are working to the fullest. You will develop explosive power, hip drive, coordination, endurance and balance. Benefits of kettlebell training are similar to a combination of gymnastic, yoga and weight-lifting.
Basic Swing
Kettlebell swinging works a lot of muscles simultaneously, and it teaches you to generate power from your core, legs and hips. You do not move the kettlebell from one point to another; rather your body generates the power that transfers to the kettlebell. Once you master the basic kettlebell swing, you will quickly learn the more advanced swings and lifts, and your body will quickly adapt. In a basic kettlebell swing, maintain your lower back arched with the chest and head up. You sit back with your glutes and maintain your core contracted in the bottom position of each movement. You do a powerful hip snap on every repetition.
DARC Swing
During the DARC swing, release the kettlebell on the top of the swing and catch it with the other hand before it falls down. Always be prepared that you will drop the kettlebell--because you will. Be careful to not get pulled forward when trying to catch the falling kettlebell. It is safer to let it drop; just watch your feet. Grabbing the thick kettlebell handle can be challenging while the kettlebell is falling down. You have to time it right. Your grip strength and eye-hand coordination will improve dramatically. The DARC swing is excellent for any athlete who needs coordination and hip power, such as martial artists, gymnasts, tennis players, volleyball players, hockey players and others.
Variations
When you master the basic DARC swing, where you release the kettlebell with one hand and catch it with the other hand, you can add more variations to your swinging. When you release the kettlebell, give it a rotation around a horizontal axis and catch it with the other hand when it has rotated 360 degrees around, (when the handle is on the top again). Keep swinging 30 to 50 times. A similar variation of the DARC swing is releasing the kettlebell on the top and letting it rotate 360 degrees around a vertical axis. Catch it with the other hand before it falls down.
Precautions
Before you start any kettlebell exercise program, consult your doctor if this intense exercise type is appropriate for you. It is highly advisable to hire a kettlebell training professional that would teach you correct technique for the basic movements before you work out on your own.
Products
Many companies produce their own kettlebells of different types, such as adjustable weight, different material and colors. You can find them in sporting stores or online in larger variety. You can find educational DVDs online as well.
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