The kettlebell originated in Russia back in the early 1700s, and became popular among many athletes and common folk for strength and conditioning. Most exercises using the kettlebell are performed using a ballistic swinging motion or press and jerk movement. The kettlebell engages the entire body, therefore is great for weight loss and sport-specific programs. Kettlebell workouts are considered an intermediate type of exercise and are not recommended for those who are just starting out with strength training. With good form and technique, there are several simple exercises that beginners can do.
Function
The main function of the kettlebell is to provide a total body workout; every muscle gets worked evenly, resulting in greater chances of weight loss. The kettlebell also forces the user to engage her core during exercise. By doing so, you're dramatically strengthening your back and abdominal muscles. In addition, the continuous ballistic motion of swinging the kettlebell strengthens joints and prevents long-term medical issues, such as osteoarthritis. While on a fitness program, to prevent injury, it's important to stretch before or after exercise--one great benefit of using the kettlebell is increased flexibility and mobility in ligaments and cartilage tissue.
Kettlebell vs. Dumbbells and Barbells
Kettlebell workouts are famous for training four major strength categories: grip strength, strength endurance, core strength and explosive power. When training with dumbbells the core is also used in every exercise. Many athletes incorporate dumbbells in workouts because they can easily find exercises that simulate natural movements pertaining to their specific sport. Barbells--like kettlebells--are great for doing explosive power exercises, for example squats or bench presses.
Advantages
Every fitness program should incorporate both cardio and strength training; the kettlebell alone combines both elements. Learning the movements of kettlebell exercises are easy and enjoyable, while offering a variety of different exercises and combination of exercises. Training with the kettlebell provides simplicity and delivers desired results in as little as 15 minutes. More importantly, people of all ages and sizes can take advantage of this great piece of equipment. Celebrity Fitness Trainer, Ryan Shanahan says, "The kettlebell is the most effective fitness tool available, but most people still don't know what it is, and fewer still know how to use it effectively."
Disadvantages
Although, the disadvantages of kettlebell use are limited, there are a few that should be considered. Kettlebells can be expensive and may not be a piece of equipment that a beginner can run out and buy, compared to dumbbells. With most pieces of exercise equipment, kettlebell training alone may not be efficient enough when trying to lose weight; incorporating additional cardio and good nutrition is the key to gaining real results.
Types of Exercises
Some of the common, but simple kettlebell exercises for beginners are double arm kettlebell swing, single arm kettlebell swing, front squat, kettlebell hang clean, Turkish get up and push press. Depending on what kettlebell brand you purchase, an instructional video may accompany it, demonstrating some of these basic movements.
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