Can You Get Strong With Kettlebells?

While kettlebells may seem to be the new weight workout, they have been around for centuries originating in Russia. Kettlebells are weighted balls with a handle allowing lifting and swinging movements. As a resistance training tool, muscles must exert force to overcome the resistance, resulting in strength gains. Workouts using the kettlebell are similar to dumbbell workouts, while also providing an option for power training as well as strength training.

History

Kettlebell training has long been used to show superior bouts of strength by Eastern European strongmen. After World War II, it became a popular method of strength training for Olympic track and field athletes. Today, kettlebell training is regarded as an effective functional training tool for sport-specific workouts. Kettlebells have also appeared in health clubs for general fitness goals.

Types

Kettlebells look like cannonballs with handles attached. They have a metal core and a metal or plastic outer covering. Handles come in sizes to fit one hand or two. Options include plastic outer coverings of various colors and a flattened, felt bottom. Sizes are based on weight and range from five to 100 pounds, typically in five-pound increments.

Function

Kettlebells function as a free weight, and your body must bear the full weight of the kettlebell during the exercise. Free weight training increases strength in multiple muscle groups because your muscles contract to stabilize, or hold your body in place during exercise movement. Increased core strength is developed as your lower back and abdomen forms your center of power, allowing power to be transferred throughout your body. Increased bone density is an additional benefit of kettlebell training.

Effects

When isolating specific muscle groups, kettlebell training is similar to dumbbell workouts. Exercises such as rows, bicep curls, front raises and tricep extensions will strengthen your back, biceps, shoulders and triceps. When combined with movement, kettlebell training will target multiple muscle groups. Examples include squats and lunges with upper body movements which work your legs and your upper body muscles. Exercises consisting of a controlled swinging motion offer a more functional, sport-specific training component. Examples include swinging exercises for strengthening your upper body muscles used in sports such as baseball and golf. Kettlebells used with a faster motion add a speed factor to the workout. Muscles are trained to exert force to overcome resistance quickly for strength and power gains.

Considerations

Before using kettlebells for faster, power training workouts, it is important to develop a strength base to avoid injury. Proper form and technique is crucial for increased strength and decreased risk of injury. When learning a new exercise, lighter weights should be used until proper form is mastered.