Kettlebells, small weights that look like cannonballs with a handle attached to the top, are used for a dynamic type of strength training that involves lifting and swinging the weights. Once popular only for athletic and military training, kettlebells' popularity have grown for recreational purposes--you'll now find personal trainers using kettlebells with clients and group exercise classes devoted to kettlebells. Part of the interest in kettlebells probably comes from their effectiveness as a combination strength/cardio workout. Instead of needing the equipment and time to lift weights and increase your heart rate in separate bouts of exercise, you can accomplish both effectively in one 20-minute workout with kettlebells.
History
Kettlebells reportedly originated in Russia in the early 1700s. The Russian military and Olympic teams have long used the weights for quickly build strength, endurance, balance and flexibility. Even now, a weightlifter or strong man in Russia is referred to as a "girevik" or kettlebell man. Russian fitness trainer Pavel Tsatsouline is credited with popularizing the use of kettlebells in personal training in the U.S., most likely by touting kettlebells' effectiveness at combining strength work and cardio exercise into one efficient, full-body workout.
Benefits
A small study by University of Wisconsin, La Crosse researcher, John Porcari, Ph.D., suggested that a 20-minute kettlebell workout could burn up to 400 calories, equal to running a six-minute mile. With the proper instruction, kettlebells can also help you strengthen nearly every muscle in your body, give you a solid carido workout and increase your muscular and lung endurance. One 8kg kettlebell costs about $50, as of 2010, making it a relatively inexpensive tool for a full-body workout. The small weights are also easy to store--they fit in the corner of a closet or under the bed.
Types
Kettlebells can effectively target individual muscle groups such as abs, chest, forearms, hamstrings or shoulders, or work many muscles at once, meaning kettlebells are versatile enough to be effective for beginners or advanced exercisers. Beginners will find kettlebells easy to use for simple strength moves, such as squats or triceps extensions; more advanced exercisers will use the weights for more dynamic, swinging movements that will begin to challenge their balance, flexibility and cardio fitness.
Misconceptions
You may think that kettlebells are only used by serious athletes or weightlifters, but many gyms now offer kettlebell-themed fitness classes for recreational athletes and fitness enthusiasts. And though kettlebells originated with Russian "strongmen," using them doesn't have to be intimidating or dangerous, even for beginners. Kettlebells come in a range of sizes, from 5 lbs. to more than 50 lbs., meaning that the weights can help about anyone get stronger, lose weight and improve muscle tone. Because of the added cardio element, kettlebells offer an arguably better, more well-rounded and efficient workout than other strength-training methods.
Warnings
As with any weight training workout, to protect your toes and feet from injury you should always wear shoes when working out with kettlebells. Kettlebell exercises often involve swinging the weight, so make sure you have ample room around you to do the workout. A kettlebell workout involves movements such as "jerks" that you may not be familiar with--start slow with a light weight, and consider having a personal trainer or certified kettlebell instructor walk you through a workout before you begin.
Member Comments