Kettlebells resemble a ball with a handle attached to one side. Made of cast iron, kettlebells are available in a range of sizes. The unique shape and grip of the kettlebells make it possible to perform a range of swinging lifts that would be difficult with a traditional dumbbell and impossible with a barbell. Kettlebells provide a unique and effective workout.
Function
Kettlebell workouts build muscle like traditional weightlifting programs. They also improve power and balance because of the effort required to balance your body while performing dynamic, swinging kettlebell exercises.
Features
The unique design of the kettlebell, with the handle offset from the weighted portion of the bell, makes it necessary to stabilize your body while lifting. This increases the intensity of seemingly straightforward exercises such as squats and overhead presses. Kettlebells also recruit muscles other than the ones typically used performing a similar exercise with traditional weights because of the need to stabilize the body.
Benefits
Kettlebell workouts are effective full-body lifting exercises. In addition to working the upper and lower body, the core muscles get a workout as they stabilize the body during dynamic lifts. Because kettlebell training has a quicker tempo than traditional weight training, the workouts are also effective at fat burning. Once you become familiar with common kettlebell lifts, kettlebell training provides an efficient cardio workout.
Warning
Concentrate on proper form to reduce your risk of injuries while working out with kettlebells. Keep your spine neutral, not rounding the shoulders or arching your lower back. Refrain from leaning back in an attempt to make lifts easier. Bend at the knees when squatting, keeping the back upright, rather than bending at the waist.
Expert Insight
Kettlebell workouts burn fat, boost metabolism, increase strength and build endurance, according to Arturas Kolgovas, a kettlebell trainer, speaking to Medill School at Northwestern University. John Du Cane, CEO of Dragon Door Publications, which helped popularize kettlebell training in the United States, says the majority of kettlebell enthusiasts are 35- to 55-year-old women, who appreciate the time-efficient strength and cardio benefits of kettlebell workouts.
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