Kettlebells are an old-school, Russian, strength training implement that has enjoyed resurgence in popularity in recent years. The kettlebell looks like a cannonball with a handle and is available in various weights and sizes. Used to perform various swings and lifts, kettlebells are a popular training tool with numerous benefits.
Strength
Kettlebells improve strength across every muscle group because the movements use your total body. Especially stressed are your legs, back and grip. Since kettlebells are available in multiple weights, progression is possible which is an essential component of strength building.
Explosive Power
Power is a demonstration of strength with a speed component, as in jumping. The swinging and heaving movements in kettlebell training will improve power production because they teach your body to use elastic energy. As the bell swings down, elastic energy is stored in the back, legs and hips. When the bell reverses direction, this energy is released providing a stronger force than the muscle contraction alone. This ability has high benefits for most athletic skills.
Cardiovascular Conditioning
Kettlebell lifts are performed for high repetitions and little rest. The explosive, total body nature of these movements makes them a very demanding exercise for the cardiovascular system. Kettlebells offer a better cardiovascular workout than running for non-endurance athletes because kettlebell training better replicates the short bursts of activity present in most sports.
Mobility
Kettlebell training includes some odd lifts such as windmills and Turkish get-ups, which place the body in awkward positions for force production. By forcing you into unfamiliar planes of movement, your musculature responds by improving flexibility and strength in these positions.
Novelty
Traditional cardiovascular and resistance can get rather boring, especially for people that have spent years in the gym. Kettlebells present a different kind of challenge for people who have grown tired of traditional means of training. Kettlebell lifting was once a competitive sport in Russia and now boasts competitions in America as well. Kettlebells are a great change of pace for goal-orientated fitness enthusiasts.
References
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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