Kettlebells are training tools that look like balls of iron with rounded handles fused right to the top. They come in plain cast iron form and are also made with a rubber coating on the bottom. They are weighted in either kilograms or pounds. Strength training with kettlebells is gaining more popularity every day, and there's more to it than meets the eye.
Identification
Strength training is a term used to describe resistance exercises. Anything from the weight of the body to dumbbells to ankle weights are used to tax the muscles and improve strength. When it comes to kettlebells, they too are used for added resistance. What separates them from other training tools is the way they are utilized. Not only do they get held in place for resistance but they also get swung.
Types
The deadlift, swing, military press, clean and press and snatch are all basic kettlebell strength training exercises. The deadlift is performed by straddling the kettlebell, bending down and grabbing the handle with both hands then standing straight up. This exercise works the glutes, quadriceps, hamstrings and lower back muscles all at the same time. The military press works the shoulders, the clean and press works the upper and lower body simultaneously and the snatch works the core and shoulders. The snatch is performed by swinging the bell between your legs with one arm then forcefully raising it above your head with your arm straight.
Proper Form
When doing kettlebell strength-training exercises, there are specifics when it comes to form that differ from that of regular exercise. Every time you do a repetition, for example, you need to tighten your core and pop your hips forward. This doesn't mean arch your back. It means move your hips forward and contract your abs forcefully. This is called bracing, and it not only stabilizes the spine, but it also prevents lower back injury. Breathing is also important. Every time you exert force with a rep, you need to breathe out forcefully. This is often characterized with a "tsst" sound. Take the two-arm swing, for example. To do this exercise, place the kettlebell on the floor stand behind it with your feet in a wide stance. Bend at the hips, grab the bell with both hands and come to standing. As you do this, let the kettlebell swing between your legs, then forcefully push your hips forward. When doing this, breathe out forcefully and tighten your abs as if you were getting punched in the stomach. Continue to swing the kettlebell back and forth and repeat the proper breathing and contracting actions. Now apply this same form to all exercises. The main points to remember are maintain good posture, exhale forcefully and tighten your abs.
Time Frame
Kettlebell exercises are generally done in a circuit format. For example, five or more exercises will be performed back to back with 30-second rest breaks in between each. Each exercise is performed for 10 to 15 reps or 30 seconds. After the circuit is complete, it is then repeated two to three more times. In some cases, a single exercise, such as a one-arm or two-arm swing, is performed for the whole duration of the workout. Due to the easy maneuverability of kettlebells, a high-intensity workout can be achieved in 20 minutes. Three kettlebell workouts a week on nonconsecutive days is sufficient to get the body into shape.
Benefits
In addition to muscular strength, the body also experiences numerous other benefits, such as muscular endurance, higher aerobic capacity, weight loss, better balance and improved sport performance. Muscular endurance is the ability to continually contract a muscle for an extended period of time. This lends itself handy to sports like football, basketball and hockey, as well as daily activities like raking leaves and stacking firewood.
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