Kettlebells are a weightlifting system that fits in the same class as hand weights and dumbbells. The kettlebell differs because the weight is located at a center point outside of the grip. It resembles a large ball, the weight, with a handle for gripping. While this is a newer model for weightlifting, it has dominated gyms across the country and is widely used.
Design and Features
The kettlebell is a cast iron hand hand weight. They are often referred to as "cannonballs" due to how heavy they are. Though kettlebells seems small in size, they are large in weight. Due to its design, the weight is located at a center point, becoming a more strenuous tool. The weight being on-top or below the handle demands much energy and strength to either lift or swing the kettlebell.
Expert Insight
According to a study at Truman State University, kettlebells can affect the metabolism due to heart rate and oxygen expenditure levels. They were even recommended to coaches as a useful tool to improve the cardio respiratory fitness for athletes. Sarah Lurie, founder of Iron Core in La Jolla, California, states that "Kettlebells work the entire body while giving you a cardio workout". Because this workout is using strength training with cardiovascular training, Women's Fitness Magazine refers to them as "a weapon of body-mass destruction that can target the belly, butt, hips and thighs." Jonathan Ross, a spokesperson for the American Council on Exercise, believes that the deisgn of the kettlebell results in a different and greater challenge than most free weights. In addition, Tedd Keating PhD, and professor of physical education and human performance at Manhattan College, says "Kettlebell exercises help with regular everyday functions such as lifting groceries, carrying a pile of magazines, gardening, throwing out the trash, or lifting a child--moving irregular-size objects and controlling the momentum".
Benefits
One major benefit from kettlebells is the ability to complete a strength training workout. According to "Women's Health Magazine," strength training leads to effective weight loss and an array of health benefits. Strength training replaces fat with lean muscle, leading to noticeable results. In addition, strength training increases your metabolism. Using effective tools, such as kettlebells, leads to healthy weight loss and exercise. The kettlebells can be lifted, swung, pressed, and even used with squats and lunges.
Types
Kettlebells range from 4 to 60 lbs. While most kettlebells are iron, more recent models are rubber coated. The rubber coating is beneficial because it enables you to grip the weight, preventing it from slipping out of your hands when swinging or lifting. This provides a safer option for beginners who are not accustomed to using the weight.
Considerations
Lifting weights can be dangerous if not done properly, especially the kettlebells due to their shape and size. Use the weights with caution and lift slowly. Please consult your physician prior to using weights or partaking in a strength training regimen.
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