Kettlebells are spherical exercise weights with handles that can be lifted, swung and thrown in a variety of ways to develop fitness, strength, muscular endurance and power. Kettlebells derived from the cannon balls used as training tools by the Russian military. Modern kettlebells are designed specifically for exercise. Kettlebells are available in a wide range of weights, so you should select a weight to match your fitness level. If you are unsure of how to perform kettlebell exercises, seek expert advice as poor technique could result in injury.
Increased Coordination
Kettlebell exercises such as the clean, swing, Turkish get up and side press use many of your muscles and joints at the same time. These multi-planar movements will enhance coordination. Coordination, according to the American College of Sports Medicine, describes your ability to move multiple joints and muscles in a harmonious and synergistic way and is an important factor for most sports, as well as many activities of daily living.
Increased Core Activation
Most kettlebell exercises are performed from a standing position. Standing exercises require you to stabilize your spine by using your core muscles. The core is the collective term used to describe the muscles of your abdomen, lower back and waist. A strong core contributes to the health and performance of your spine, as well as the overall appearance of your midsection.
Improved Flexibility
Bob Anderson, author of "Stretching," describes flexibility as the range of movement available at a joint or joints. Flexibility can be improved by performing kettlebell exercises such as windmills and overhead squats. Many traditional resistance training exercises, such as leg extensions and chest presses, can cause your muscles to shorten, but kettlebell exercise are more likely to enhance mobility and flexibility because they utilize larger joint movements.
Increased Bone Mass
Kettlebell exercises place a significant load through all of your major bones and joints. Loading your limbs in this fashion encourages cells called osteoblasts to increase the strength and density of your bones. Increased bone strength and density reduces the risk of osteoporosis, a medical condition characterized by reduced bone mass and increased risk of fracture. Your spine, hips and wrists are most prone to developing osteoporosis. Common kettlebell exercises such as the swing, clean and seesaw press will help strengthen these areas.
Increased Strength, Power and Muscular Endurance
Kettlebell exercises challenge your muscular system. Using heavy kettlebells develops strength, and using lighter ones develops muscular endurance. Exercises that are performed at speed, such as kettlebell cleans, will develop muscle power. Kettlebell workouts also will produce muscular hypertrophy--increased muscle size--but the degree of hypertrophy you experience will depend on a number of factors, including nutritional status, gender, training volume and workout frequency.
References
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Stretching: 30th Anniversary Edition"; Bob Anderson and Jean Anderson; 2010
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