Kettlebell workouts are a form of resistance training that increases muscular strength and endurance. Kettlebells are iron balls with a handle attached to it. They can be used as one weight or a pair of weights. Many kettlebell exercises can also be performed with dumbbells. The handle gives the kettlebell a different kind of grip that allows you to add a swinging motion, adding speed to the exercise.
History
Kettlebells date back to ancient Russia, where kettlebell contests were a form of entertainment. Russian strongmen, known as bogatirs, competed in contests of strength, endurance and coordination by lifting the heaviest kettlebells the most number of times. Unofficial contests have continued into modern times. In 1985, the sport was sanctioned and the first organized contest was held. The kettlebell did not become popular in the United States until about 2000, when they were used in health clubs.
Types
Kettlebell sizes are based on their weight, which ranges from five to 50 pounds. The smaller weights are about the size of a softball, while the larger weights are similar in size to a bowling ball. They are made of iron or plastic-coated metal.
Effects
Many of the kettlebell exercises are similar to those performed using dumbbells. Exercises using a swinging motion target more muscle groups. The main muscle group exerts force to direct the movement while other muscle groups work to control the movement and stabilize your body. Kettlebells can be used for functional training and sport-specific workouts, especially sports involving a swinging skill such as baseball or golf. Training programs increase strength, mobility and flexibility of your upper-body joints. Lower-body exercises with kettlebells can be performed for increased leg strength.
Workouts
Kettlebell workouts can be grouped according to the muscles targeted. Workouts should start with major muscles such as your chest, shoulder and back. Start with three sets of six to 10 repetitions, advancing to three to four sets of 15 to 20 repetitions. Exercise examples include chest presses, shoulder presses and rows. Continue your workout with bicep and tricep exercises. Examples include curls and extensions, using the same number of sets and reps. Lower-body exercise recommendations include squats and lunges. For increased intensity, traveling lunges are suggested. For more sport-specific training, arm swings and windmills are effective exercises. Upper-body rotations holding the kettlebells will target your abdomen and lower-back muscles.
Warning
It is important to start with lighter weight before advancing to heavier kettlebells. Exercises using a swinging motion place significant stress on the shoulder joint. Proper exercise technique is crucial in avoiding injuries. A five- to 10-minute warm-up consisting of similar arm movements is suggested before starting the workout.
Member Comments