Kettlebell training has been around for hundreds of years, mainly used as a strength training method. Kettlebells are made from cast iron, come in various weights and are shaped in the form of a cannon ball with a handle. This design allows for a wider range of exercises because of the increased leverage. Because of the ability to use your whole body, kettlebells are a unique way to combine cardiovascular exercise with weightlifting.
Origins
Kettlebell exercises have been around since the 1700s. Russian weightlifters used them to build strength, balance, flexibility and endurance, according to the American Council on Exercise. The Russian people valued strength and developed various kettlebell workouts to increase strength and endurance for competition. After World War II, kettlebells became a sport in the USSR. During the 1960s and 1970s, kettlebells because part of the United All State Sport Association of the USSR. Kettlebells did not come to American until 2000, when Pavel Tsatsouline, former Soviet Special Forces training instructor, brought them over and started training camps using kettlebells.
Training Uses
Kettlebells are used as a training method for various combat sports including wrestling, boxing and mixed martial arts. Kettlebell training is also used for military training both in American and overseas. Tsatsouline used kettlebells in the USSR to train and prepare the Soviet Special Forces. Kettlebells are used in many gyms because the extremely vigorous 20-minute workout is an efficient cardio and weight workout that is a great time-saver for people with busy schedules and less time to work out.
Kettlebell Exercise Benefits
Using kettlebells strengthens joints and ligaments improving flexibility and range of motion. The swinging motion helps you get fit fast and improves explosive power in the hips, strengthens the core muscles, builds leg muscles and strengthens the shoulder's stabilizer muscles. This makes it a good sport-specific exercise for tennis and other sports that involve upper body swinging, punching or throwing motions. Kettlebell workouts are quick workouts that burn 20.2 calories per minute, according to ACE studies.
Exercises
Kettlebells can be used for a full-body workout. Lunges can be done by gripping the kettlebell in front of the chest and slowly lunging, either in place or as walking lunges. Shoulder exercises are done by gripping the kettlebell with one hand, arm bent with the kettlebell resting against the back of the forearm just under your ear. Extend the arm straight up and then return to the starting position. Repeat for the desired number of repetitions and then repeat with the other arm. The kettlebell halo is an awesome core workout. Stand with your feet shoulder width apart holding the kettlebell with both hands. Contract your core and maintain the contraction throughout the exercise. Holding the kettelbell in front of your chest, exhale and raise it above your head, keeping your elbows bent and the wrists natural. Rotate in slow circles around the head making a halo for the desired number of repetitions.
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