Kettle balls, also called kettlebells, are cast-iron weights in the shape of a bowling ball with a handle. The weight is made in one piece and ranges in weight from 4 lbs. to 175 lbs. These weights are meant to perform ballistic exercises that require the whole body and are used for flexibility, cardiovascular and strength training. The nature of these exercises makes injury possible if proper form is not used, so it is important to keep the proper posture and to perform the exercise with care.
Exercises
There are many exercises you can do with a kettle ball. Each major muscle group, as well as the core muscles, have a chance for development when kettle balls are used. From the "Kettle Ball Get-Up" to the "Kettle Ball Swing," a person may work out his entire body with just one kettle ball and a few simple movements.
Injuries
Kettle ball exercises have the potential to cause injury, as with any strength training device. Injury may occur if the weight is dropped on your head or any body part, or if you strike yourself in the back, arm or leg during a swing. Additionally, improper form or posture can contribute to back injury. Sprains, pulled muscles and compressed discs in the lower back are all injuries that may be sustained during kettle ball workouts.
Causes
Back pain and injury may have several causes, but the most common come from poor posture. It is important to keep a neutral spine during all workouts with the kettle ball to avoid over-arching of the spine, which is known as hyperlordosis. The spine has a natural slight curve in the lower lumbar area, but when this curve is exaggerated during exercise, it can cause injury due to compression of the spine and soft tissues of the lower back. Injury may also occur when the person bends over to pick up put down the kettle ball, instead of squatting and using proper lifting techniques.
Prevention
Users must be coordinated and practice the movements with light weights first, before increasing the weight load to prevent injury. Always learn the proper movements before attempting, and go slowly at first. It is better to go slowly, to use a light weight and to use good form than to rush into a movement and possibly injure yourself because you've chosen a weight that is too much for you to handle. Always keep a neutral spine during exercise and don't lean back during movements.
References
- "Enter the Kettlebell"; Pavel Tsatsouline; 2006
- "The Russian Kettlebell Challenge"; Pavel Tsatsouline; 2001
- "Kettlebells for Dummies"; Sarah Lurie; 2003
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