Kettlebells Training

A kettlebell is a type of exercise equipment that includes a weighted iron ball with a handle on top. Its shape resembles that of the tea kettle from which the kettlebell gets its name. A kettlebell training program is an excellent way for both athletes and casual exercisers to improve their overall physical conditioning and endurance. As with any exercise, it is important to learn and practice proper form when training with kettlebells to avoid injuries and gain the full advantages of workouts.

Benefits

Kettlebell training is a type of functional fitness training, which means it works multiple joints and major muscle groups to condition the whole body. Kettlebell training is an ideal type of functional fitness training to improve muscular endurance, particularly in the back and glutes. Improving your back strength can help you avoid back pain and injuries, while exercises that build your glutes provide the cosmetic benefit of a more rounded, muscular rear end. Depending on the type of exercises you do, training with kettlebells also strengthens muscles in the arms, hips, chest and legs. Improved cardiovascular endurance and muscle strength are additional fitness benefits.

Form

According to an article published in "The Epoch Times" in 2009, kettlebell training should begin with learning the proper form of the most essential kettlebell exercise: the kettlebell swing. When performing this exercise, it is important to lift weight with a straight back, with your weight on your heels, and to swing the weight using a forceful movement of your hips rather than your arms. While it should feel natural once you get the hang of it, the kettlebell swing is a complex, multistep movement, so it is best to learn proper form from a fitness professional rather than trying to teach yourself.

Exercises

In addition to the kettlebell swing, a great exercise for improving muscular endurance in your back and glutes, there are numerous other exercises that you can perform using a kettlebell. Some of these include kettlebell cleans, rows, squats, windmills and single-arm jerks. If you are training with kettlebells to prepare for playing a certain sport -- as opposed to training for overall conditioning -- your kettlebell training program might focus on a particular exercise that matches the movements specific to your sport. For example, according to a 2006 article published on DragonDoor.com, kettlebell exercises that incorporate overhead movements, such as the single-arm jerk, are ideal for preventing shoulder injuries among baseball players.

Safety

Take certain safety precautions when training with kettlebells, including a warm-up, which requires five to 10 minutes of light cardio followed by stretches of all major muscle groups. When training with kettlebells, you must have a good awareness of your surroundings and never train too close to people, pets or objects. If you start to lose control of your kettlebell during a set, get out of the way as quickly as possible, pushing the kettlebell away from your body and stepping aside. Most importantly, always use proper form and never train with a kettlebell that is too heavy for you to lift safely. If you're over 40, pregnant, have health problems, or haven't worked out in a long time, it is a good idea to check with your doctor before starting any exercise program.