The kettlebell is a simple piece of Russian weight training equipment that has been used since the 18th century for strength and general fitness conditioning. Kettlebells are shaped like a cannonball with a steel handle and come in a variety of weights, similar to dumbbells. The exercises possible with a kettlebell are wide-ranging and offer freedom of movement that is difficult to obtain with many other pieces of exercise equipment.
Function
Kettlebells can be extremely versatile pieces of workout equipment. According to kettlebell training aficionado Mike Mahler, they can be incorporated into cardiovascular workouts to dramatically increase the intensity. They can also be used for light recovery workouts if you are an athlete and need something to break up focused training. Finally, you can design kettlebell workouts that target specific muscle groups. The range of motions possible with a kettlebell can engage muscles that do not otherwise get worked in a standard free-weight routine.
Features
Kettlebell movements range from short, powerful ones to long-swinging arm motions, depending on the type of workout you want to achieve. A majority of kettlebell exercises require you to firmly grip the handle in one hand and then lift the ball end. Some movements have you hold the kettlebell in an outreached position while you bend or move your body at the hips or legs. This works muscles that are not directly holding the kettlebell.
Types
The type of kettlebell workout you engage in is largely determined by the muscle groups you want to work. For instance, if you would like a workout for your chest and triceps, lie on your back with a kettlebell in each hand and alternate lifting each arm like dumbbells. If you want to build your abdominals and core muscles, squat and bend over at the hips while holding a kettlebell in one arm. By then passing the kettlebell from hand to hand in a figure eight through your legs, you work your obliques and hamstrings. Work your legs by simply holding a kettlebell in each hand under your chin and performing squats.
Considerations
Kettlebell movements should be conducted in a controlled manner to maximize your benefits. Therefore, choose a kettlebell weight that you know you are capable of handling for your sets. Like any free weight, uncontrolled kettlebell movements are more likely to lead to injury. The movement in each repetition should be completely controlled through the exertion and release phases.
Warning
AmericanKettlebellWorks.com advises that you consult with an orthopedist and a cardiologist before engaging in a kettlebell workout routine. Also make note of your surroundings, as kettlebell movements can involve swinging and it is possible to seriously injure people and property. Monitoring your hands throughout the workout is necessary, as kettlebells can cause workout-hampering abrasions and blisters if used excessively.
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