Years ago, when you stepped into a gym to get some exercise, you would most likely see machines, dumbbells, barbells, weight plates and resistance cables. Now when you walk into the gym, you are most likely going to see a collection of kettlebells sitting in the corner. These training tools have grown in popularity with national attention in magazines and television.
History
Kettlebells originated in Russia in the early 17th century. They were first used as weights in Russian markets when people started lifting them up and throwing them around. The use of kettlebells as training tools soon caught on and everyone from Russian strongmen to athletes to military used them in their training.
Function
When you lift conventional weights, you are building muscular strength. But kettlebells go further than that. When you use them, in addition to building muscular strength, you build muscular endurance and cardiovascular strength at the same time. You also improve your core strength and balance, integrating your entire body.
Features
Kettlebells are made out of cast iron and they look like a cannonball with a handle attached to the top. They come in weights that are in pounds or kilograms and some kettlebells have a rubber coating on the bottom. They can be used one at a time or you can use two simultaneously.
Types
Because you are not in a locked position when you use kettlebells, you get more range of motion while using them. This in turn, recruits more muscle fibers than conventional exercises and it also allows you to easily change from one exercise to another. Examples of exercises you can do with kettlebells include snatches, deadlifts, swings, pullovers, squats, military presses and push presses.
Swings
An example of a standard kettlebell exercise is a two-arm swing. To do this exercise, place the kettlebell on the floor and straddle it in a wide stance. Slowly bend down with your knees to grab the handle with both hands. Come back up to standing, bend your knees slightly and let your arms hang straight down in front of your body. Sway your hips forward and back slightly to get some momentum going in the kettlebell. Build up your momentum to a point where you are able to swing the kettlebell out in front of your body. Forcefully engage your abs and glutes every time you swing the kettlebell and produce force through your heels. You should also "pop" your hips forward with every swing and do not allow your arms to come up any higher than your chest. Your arms are just there to hold the kettlebell. All the work is being done with the core and legs.
Member Comments