Kettlebells are round weights with a triangular handle. The device probably originated in Russia but has become popular in gymnasiums in America and around the world. The weights can be used in traditional presses and lifts, but many exercise specialists recommend kettlebell swings for weight reduction and the creation of lean muscle mass.
Kettlebell Swing
Kettlebells impact a much larger number of muscles than traditional dumbbells. The kettlebell is swung using one or two hands in any variety of directions; it can also be shifted from hand-to-hand in mid-swing. This variation of movement requires that smaller muscles come into play by way of stabilizing the kettlebell's arc. Traditional weightlifting is usually geared toward isolating specific muscle groups. A kettlebell workout stresses minimal isolation.
Weight Loss
Kettlebell swings for weight loss involve high numbers of repetitions interspersed with a short break between sets. Calories burned during a kettlebell-swing session may be lower than in cardio exercises, such as aerobics or running, but kettelbell routines result in greater muscle growth. Muscle tissue burns calories at a much quicker pace than fat, and according the the President's Council on Fitness, Sports and Nutrition, a person's metabolic rate will continue to function at a high rate after vigorous exercise such as kettlebell swings.
Muscle Tone And Coordination
Improved muscle tone is a hallmark of kettlebell swings; the exercises are a combination of resistance and gradual muscle growth. The swinging motion inherent to kettlebell exercise also leads to enhanced coordination and control. Kettlebell weights are usually far lighter than traditional dumbbells or free-weights, and the risk or muscle tears, sprains or ligament damage are minimal.
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