Why Do Kettlebell Training?

Some exercise enthusiasts are looking for a comprehensive training method that gets results and doesn't take much time. While there is no magic quick fix, kettlebell training provides a highly effective and efficient workout. After conducting an American Council on Exercise (ACE) study to research kettlebell training, Chad Schnettler of the University of Wisconsin La Crosse concluded that "for people who might not have a lot of time and need to get in a good workout...kettlebells definitely provide that."

History

Kettlebells originated in the Scottish Highlands, where handles were put on curling stones in the winter for easier grip. They eventually made their way to Russia, where they were used for strength building and an easy-entry, low-cost way into weightlifting. In the late 1800s and early 1900s, kettlebells were popular in the United States but fell out of fashion as the century progressed.
Pavel Tsatsuline's book, "The Russian Kettlebell," was instrumental in bringing kettlebell training back to the North American exercise awareness. Today gyms offer kettlebell-only training classes, and there are multiple DVDs on the topic. Celebrities use them as well: Gerard Butler used kettlebell training to prepare for his role in the movie "300."

Facts

Kettlebells are round iron bells with a handle on the top for grip. They come in weights ranging from 8 lbs. to 103 lbs. The size of the ball on the kettlebell increases with the weight, as does the handle size. The weight in a kettlebell is off-center, which helps engage more muscles and be more targeted in movements. Kettlebells are a piece of whole-body conditioning equipment that take up little room and are easily accessible to all fitness levels.

Benefits

The ACE study results of heart rate and the amount of oxygen consumption during exercise shows that kettlebell training is a higher intensity workout than standard weight training. The calorie burn during the study was equal to running a six-minute mile. The "bang for the buck," as Schnettler says, makes it a popular choice.
Kettlebells provide training for multiple muscle groups, based on the variety of exercises available with one type of equipment. The training combines cardiovascular training with strength training, making it effective for increasing balance and stability. Michele Olson, of the Human Performance Lab at Auburn University, Montgomery, says kettlebell training burns 60 percent more calories than traditional weightlifting.

Exercises

There are many exercises that can be done in kettlebell training. Most revolve around the two basic moves--the swing and the press. The swing involves taking the kettlebell between the legs and then up in the air. The press involves lifting the kettlebell above the shoulder. Other moves are the deadlift, which focuses on the glutes, quads and back; the single arm swing, which focuses on glutes and quads; the Turkish half get-up, which works the abs, the core and shoulders; push-ups on the kettlebells instead of hands for the chest, triceps and core; and halo for the core.

Considerations

Start kettlebell training by choosing the appropriate weight for your fitness level. Avoid injury by practicing proper form and care with all kettlebell training. The use of momentum in swings can lead to over-extension of the shoulders, wrists or elbows. Begin each kettlebell training session by using the correct technique to lift the kettlebells. Bend over, get a good grip on the handle and lift with the entire body using the legs to drive up.

References

• "ACE FitnessMatters "; Kettelbells: Twice the Results in Half the Time?; Chad Schnettler, John Porcari, Carl Foster, Mark Anders; January/February 2010.
• Is Kettlebell Training For You?
• JS Online: Kettlebell Training Rings True.
• The Calgary Herald: Kettlebells Best Bang For Fitness Buck
• Kettlebells: An Antidote to the Hype