Body weight and kettlebell training are two of the common methods that people used to increase their strength and power. These methods teach you to control movement and force production and address your body's weakest link. Both types of training complement each other. Proficiency in body weight and kettlebell training allows you to perform better in many sports and activities, according to Brett Jones, a certified Russian Kettlebell instructor from Philadelphia.
History
Kettlebells resemble cannonballs with a flat bottom and a luggage handle welded to their opposite end. The Russians invented the kettlebell in the early 18th century as a way to improve strength and movement, according to Pavel Tsatsouline, founder of Russian Kettlebell Certification in the United States. From the 19th to early 20th century, Europeans and Americans used kettlebell training as part of their strength and conditioning regimen, along with body weight exercises. With the emergence of bodybuilding in the 1930s, kettlebell training gradually faded away, until Tsatsouline re-introduced kettlebell training in the United States in 1998. Throughout the 2000s, kettlebell training has become more popular in gyms and outdoor training.
Body weight training is any exercise that uses your own body weight as your own resistance, according to Jones. It is as old as the Greek Olympics or early military exercises and training in ancient civilizations, such as the Egyptians, Chinese and Persians.
Benefits
Unlike training with dumbbells, barbells or exercise machines, body weight and kettlebell training require you to use your entire body to control the movement in multiple directions at different speeds; improve posture and core strength -- if done correctly -- and are very economical. If you would like to gain strength and power without gaining too much muscle, you should choose these methods for your workouts, Jones suggests. You can also use these two training methods anywhere without going to a gym.
Self-Limiting Concept
Both methods are considered to be self-limiting exercises, which is a concept that defines the quality of your movement is limited by your weakest link, whether it is a muscle group, joint or movement pattern, according to physical therapist Gray Cook, author of "Movement." For example, most men who can perform a 300-pound bench press three to four times may not be able to perform three to four push-ups or pull-ups. This is often caused by different movement orientation, lack of core stability and poor posture. Although you can cheat by arching your back and having a back support during a bench press, you cannot do an effective push-up with poor posture and technique. Other self-limiting exercises include jumping-rope, kettlebell swings, running barefoot, rock climbing, martial art katas and yoga.
Warning
If you are new to exercise, consult and work with a qualified fitness professional before attempting any kettlebell or body weight exercises. Because of the self-limiting nature of the exercises, you can easily hurt yourself if you are deconditioned and have been sedentary for many months or years.
Expert Insight
Coach Robert dos Remedios, author of "Cardio Strength Training," recommends that you choose five to six body weight and kettlebell exercises for interval training. Perform each exercise for 30 seconds and rest for 30 seconds between exercises. This method saves you time, increase caloric expenditure and improve muscular endurance, strength and stamina.
References
- Dragondoor.com; Kalos Sthenos---The Get-Up; Brett Jones
- "Movement"; Gray Cook; 2010
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
- "Cardio Strength Training"; Robert dos Remedios; 2009
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