Kettlebell training, popularized by Russian weight lifters in the turn of the early 18th century, has been touted as a viable way to increase muscular strength, muscular endurance and cardiorespiratory fitness, and reduce body fat. Using kettlebells in conjunction with other free weights can help you achieve your fitness goals more efficiently. See what makes kettlebell training so different. Try them out yourself; grab a kettlebell and start swinging.
Center of Gravity
The growing popularity of the kettlebell weights can be attributed to its versatility. Unlike dumbbells or a barbell, a handle is attached on top of a spherical weight, which allows you to manipulate and control its center of gravity. Kettlebells let you perform exercises such as one-arm swings, swing catches, windmills or Turkish get-ups, which can be difficult or unsafe to perform with dumbbells and not possible with barbell weights.
Dynamic Flexibility
Another important difference between kettlebells and other free weights is their potential to increase dynamic flexibility. When you are performing isolation exercises such as bicep curls, chest or shoulder presses, you are training your muscles to move in a limited range of motion. Kettlebell exercises, such as windmills, require you to flex your hips and rotate your spine while holding the weight overhead, helping to improve your balance, shoulder mobility and hamstring flexibility in one fluid motion.
Multiple Muscle Groups
Kettlebell exercises typically target multiple muscle groups. For example, the two-arm kettlebell swing requires you to rhythmically maneuver the weight in between your legs while using the centrifugal force to help guide the kettlebell upward, targeting the hip and knee extensors, shoulder flexors and the calf muscles. Olympic lifts performed with barbells also target multiple muscle groups, however, since barbell weights are adjustable, you can potentially increase muscular power and strength more effectively.
Aerobic Potential
A key difference between kettlebells and other free weights lies in their ability for aerobic endurance training. According to a 2010 study published in the "Journal of Strength and Conditioning Research," kettlebells have been shown to be an effective way to improve cardiovascular fitness. In this study, the participants performed kettlebell swings at a self-determined pace for 12 minutes, which raised heart rate and blood lactate levels to an intensity high enough to improve aerobic endurance.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Journal of Strength and Conditioning Research"; Oxygen cost of Kettlebell Swings; Ryan Farrar; April 2010
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