Kettlebell training was first developed in Russia in the early 1700s for use by athletes, the military and exercise enthusiasts to increase strength and improve movement, according to kettlebell instructor Pavel Tsatsouline, author of "Enter the Kettlebell." Although kettlebell training faded away somewhat in the United States in the 1950s, it was reintroduced to the country in the late 1990s and became mainstream by the mid-2000s.
Function
Unlike traditional weight training with barbells and dumbbells, Russian kettlebell training requires you to use your entire body to lift the weight in many exercises, according to fitness professional Brett Jones, co-author of "Kettlebells from the Ground Up." The kettlebell's design allows you to swing it and perform circular movements that use momentum that you cannot train with traditional free weights. Because most exercises are done with one kettlebell, you may discover that one side of your body is weaker or less coordinated than the other side. Kettlebell training reveals weaknesses in your body, which you can then develop a strategy to correct.
Benefits
Kettlebell training allows you to train for strength, power, and endurance without gaining too much muscle mass if muscle growth is not your primary goal. It also strengthens your stabilizers in your torso, hips and shoulders; teaches you how to transfer force from your lower body to upper body; and burns more calories than most methods of training because you use your entire body. You can transport kettlebells to a gym, a park or anywhere you want because you do not need a lot of space to exercise.
Sample Exercise
The kettlebell deadlift is a fundamental strength exercise that everyone should do, according to physical therapist Gray Cook, co-author of "Kettlebells from the Ground Up." It is a hip-hinging exercise that teaches how to use your hips for strength and your abdominal and spine muscles for stability. Place a 40-lb. kettlebell in front of you, and stand with your legs about hip-width apart. Bend your legs slightly, and bent forward at your waist to grab the kettlebell with your right arm. Place your left hand over your lower back. Do not round your spine, and keep your lower leg perpendicular to the ground. Exhale and push your hips forward to lift your torso upright and the kettlebell. Push your legs against the ground at the same time. Then lower the weight slowly by reversing the movement.
Warning
Do not attempt kettlebell training if you are new to exercise. Most people can hurt themselves by treating kettlebells like dumbbells, using poor posture and form, not using their hips and abdominal muscles, and lifting with their arms instead of their body. Work with a certified kettlebell instructor or qualified fitness professional who has experience and knowledge with kettlebell training and human movement.
References
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
- "Kettlebells from the Ground Up: The Kalos Sthenos"; Gray Cook and Brett Jones; 2010
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