With their distinctive shape and simple design, kettlebells look quite a bit like cannonballs with handles. Kettlebells, which were developed in Russia in the 1700s, have grown in popularity across the United States in recent years, and fitness centers have begun to offer kettlebell fitness classes. Kettlebell sports training provides an extensive aerobic and strengthening workout for the entire body.
Benefits
In 2010, the American Council on Exercise combined forces with the University of Wisconsin-La Crosse Exercise and Health Program to study the science behind kettlebell training. Researchers found that participants in kettlebell exercises burned approximately 20.2 calories per minute, which is a calorie expenditure similar to that of running a six-minute mile. In fact, researchers said the only other activity with a similar calorie expenditure is "cross-country skiing up hill at a fast pace." Along with offering tremendous calorie-burning benefits, kettlebell training improves cardiovascular health, strength, flexibility and balance.
Upper-Body Exercises
To work the upper body, simply use the kettlebells in place of traditional free weights or exercise machines. The kettlebell shoulder press, for example, involves holding a kettlebell in one hand with the elbow bent and the kettlebell near the shoulder, then straightening the arm toward the ceiling, pressing the kettlebell away from the body. This exercise targets the shoulders and triceps. Chest exercises with the kettlebell include various versions of the floor press, while shoulder exercises include the seated press, seesaw press, push press and kettlebell jerk. The kettlebell can also be used to work the abdominals and back muscles.
Lower Body Exercises
The kettlebell deadlift is similar to a standing squat but involves lifting two kettlebells from the ground each time you return to a standing position. The exercise targets the muscles in the back, buttocks and legs. The single-arm swing is another exercise to target the legs and buttocks. To perform the exercise, stand with the kettlebell on the ground between your feet. Squat down and grab the kettlebell with one hand. With an explosive movement, return to standing and swing the kettlebell in front of your chest until the arm is parallel with the ground. Rather than using your arm strength to pull the kettlebell, use the momentum from your legs and buttocks to power the arm swing.
Dangers
As with any type of exercise equipment, kettlebells can be dangerous when used incorrectly. Since many kettlebell exercises require dynamic movements, proper technique is extremely important. To prevent injury, ease into kettlebell sports training slowly. Begin with lightweight kettlebells and practice under the supervision of an experienced trainer. As you master the basic techniques, slowly increase weight.
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