Kettlebell training requires you to use your entire body to lift the weight. According to Brett Jones, a certified kettlebell instructor and author in Pittsburgh, Penn., many people find kettlebell training to be harder to learn and control than using dumbbells and barbells because of the kettlebell's unbalanced weight and shape. The added resistance gives you a better workout. Its spherical shape also allows you to use momentum and centrifugal force, which don't come into play with traditional free weights.
Momentum and Control
Nearly all kettlebell exercises involve the swinging motion. When you first train with kettlebells, master the basic swings to develop control, rhythm, balance, and endurance. Most swinging exercises require a higher amount of weight than you can press or pull, because you use momentum to swing. Many sports and activities require you to use momentum to perform, such as swinging a golf club or lifting a person up in ballet or salsa dancing.
One-sided Training
Kettlebell training often trains one side of your body at a time. According to Jones, most activities you do daily are one-sided, such as carrying groceries or a child. Therefore, one side of your body may be weaker and stiffer than the other. One-sided training gives you feedback on which side is stronger and better coordinated. If one side is weaker and less coordinated, do an extra set or two on that side. You may need to stretch and increase the range of motion within the joints and tissues.
One-sided training exercises include kettlebell swings and kettlebell presses. These can also be done with two hands.
Leg Drive
According to Gray Cook, founder of Functional Movement Systems in Danville, Virginia, the leg drive is pushing against the ground with your legs and hips to generate force to lift a weight. It is used in court and field sports, dance, and marital arts.
Since your legs and hips are the strongest parts in your body, they help you lift a weight that you would not normally be able to lift with just your upper body alone. When you do swings and presses, use the leg drive to lift, not the arm or shoulder. Otherwise, you could tear your shoulder and spinal joints when you lift a heavy kettlebell.
Relaxation
Keep your shoulders and arm relaxed, but maintain a firm grip on the kettlebell when you exercise. If you tense your shoulder too much, you may not be able to do a full range of motion when you swing or lift. Let your legs and hips do most of the work, and let your abdominal and back muscles stabilize your torso.
References
- "Athletic Body in Balance"; Gray Cook ; 2003
- "PTontheNet"; An Introduction to Kettlebell Training; Brett Jones; May 2005
- "PTontheNet"; Building Muscle with Kettlebells; Pavel Tsatsouline; 2007
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