If you are interested in fitness, you probably are familiar with dumbbells, resistance bands, pulleys or weight machines for resistance training. But how familiar are you with a kettlebell? This type of weight training is gaining momentum in the United States. But in reality, the kettleball has been around for centuries.
History
Kettlebells are a type of weight that originated in Russia as early as 1704. The bell is typically a cast iron ball with a handle on top that comes in a variety of weights. The kettlebell comes in poods, an old Russian measurement, that is roughly equivalent to 35 pounds. You can purchase kettlebells for home or gym use in weights ranging from 8 to 106 pounds.
Benefits
According to a study at the University of Wisconsin, kettlebell training is highly effective at increasing calorie burn because of the quick movements used during the traditional moves. Using kettlebells not only works the muscular system, it also offers a cardiovascular component similar to circuit training. According to the International Kettlebell & Fitness Federation, you can get several benefits from regular kettlebell training. These include improved strength, increased endurance, weight loss, injury prevention, an increase in lean muscle mass, improved core strength, and enhanced athleticism--flexibility, coordination, balance etc.
Technique
As with any form of resistance training, technique is critical in order for your muscles to get the greatest benefit and to reduce your chance of injury. You should not wear lifting gloves during kettlebell training. One of the goals of training is to improve your grip strength, and gloves make gripping the bell easier. You should wear low-soled shoes during your workout. Russians train barefoot, but if you drop the kettlebell on your bare foot, you probably will be injured. Your eyes should follow the kettlebell. In other words, you should look up when lifting it overhead. This will help you maintain your form. Usually, women start with an 8 pound bell and men with a 16 pounder. Perfect each move before trying to increase weight, to reduce your chance of injury from improper lifting techniques. You should not use a weight belt; you want to tighten your core without the aid of a belt to get the maximum benefits from training.
Movements
Just as with any free weights, you can use several movements to create a kettlebell routine. Moves like the swing, clean, press, push press, jerk, snatch and squat are basic kettlebell exercises; use them with each kettlebell workout, and then add others for variety. There are hundreds of books and videos on kettlebell training that will help you keep your program fresh. A certified kettlebell instructor can help you perfect your form. See Resources for a national database of instructors.
Clearance
As with any exercise program, check with your doctor before beginning kettleball training.
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