Russian exercise balls, also known as kettlebells, are used for cardiovascular and strength training. Kettlebells were introduced to the United States by Valery Fedorenko, a Russian kettlebell champ, and Pavel Tsatsouline, a Russian strength and conditioning coach. Kettlebells provide a way to do a full-body workout with only one piece of equipment.
The Kettlebell
Kettlebells were invented in Russia and were first used for strength and weightlifting competitions. The iron ball (the kettlebell) resembles a cannon ball and is made completely out of iron. An adjustable grip rests on top of the ball. People hold onto the handle during exercises. Kettlebells come in different sizes. Healthy males should start with a 35-lb. ball and healthy females should start with an 18-lb. ball.
Training
Kettlebells are used for sports-specific training and for general fitness. They force participants to work the arms, shoulders, core and legs simultaneously. A kettlebell forces many muscles to work at once and increases muscular integration. Kettlebell exercises require participants to readjust to a changing center of gravity; they prepare muscles for quick accelerations, turns and stops that take place during sports. Exercising with a kettlebell uses more muscles and burns more calories than doing isolated exercises.
The Exercises
Kettlebells can be used to perform a swing, turkish-get-up, clean and jerk and squat. Maintaining a tight core is essential while using a kettlebell; correct form is essential and helps prevent injury or back strains. People who want to challenge their back and shoulders can use the kettlebell to do front raises, single-armed rows and lateral raises. The exercises force the muscles to go through recruiting patterns that they might not be used to. Take time to adjust to the exercises and start with low weights to prevent fatigue and injury.
Benefits
Kettlebell workout routines do not require a lot of space and can be done anywhere. The Russian balls can be used in place of free weights, strength machines and resistance bands. Kettlebell exercises help prevent injury by improving acceleration and deceleration skills. Regardless of the exercise, kettlebells always force the core to do work and contribute to a strong midsection. Kettlebell exercises are functional; they teach the body's muscles to work with one another and provide both strength training and a cardiovascular workout during the same routine.
Tips
Certified kettlebell instructors can provided detailed instruction and guidance on how to use the kettlebell. Kettlebells can slip during exercise and participants should not workout around others. Kettlebells are available at sporting goods stores and most major retailers.
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