Kettlebells are getting more popular among workout enthusiasts as an alternative to the traditional dumbbells. Created in Russia, the kettlebell is a piece of strength-training equipment made from cast iron that has one handle and a bottom shaped like a bell. The number of exercises you can perform with a kettlebell are endless. With the variety of exercises, kettlebell workouts provide many benefits to a fitness routine.
Function
Originally, the Russians created the kettlebell as a device to improve strength, power, balance, core stability and coordination. Most of the exercises incorporate full-body movements to incorporate several muscles in each exercise. Muscles that are worked during kettlebell workouts include hips, quadriceps, hamstrings, abdominals, shoulders and gluteus maximus.
Benefits
By performing total-body movements with the kettlebell, the heart rate elevates as a result of the increased demand for oxygen. This can lead to an increase in the number of calories burned during each workout. Kettlebells have the versatility to match sport-specific movements and intensities to match the metabolic demands of a particular sport.
Athletes
Athletes, such as football and baseball players, have started to incorporate kettlebell workouts into their normal strength and conditioning program. For these sports, it is crucial to have power and speed to perform at a high level. Performing kettlebell workouts at a high intensity can match the metabolic demands and movements that the athlete executes during a game. For example, the kettlebell swing improves hip strength and power which will help a football player make stronger blocks or tackles.
Exercises
Some of the exercises you can perform with a kettlebell are specific to the kettlebell, but others are traditional exercises that have been modified. The most popular kettlebell exercise, and a great beginner exercise, is the kettlebell swing. To complete a kettlebell swing, start by grabbing the kettlebell with both hands and lower the hips into a partial squat. Keep the hips back, chest up and back arched at the start. Stand up by opening the hips as you swing the kettlebell like a pendulum until the kettlebell reaches shoulder-height. Keep the arms straight throughout the movement. Other exercises include power cleans, front squats, reverse lunges and overhead squats.
Considerations
If you are a beginner or unfamiliar with kettlebells, consult a personal trainer at a fitness club or gym. She will be able to give you a breakdown of how to perform different exercises. With the precise movements required to perform some of the exercises, you may get injured if you perform them incorrectly. Start by using a light weight and gradually increase the weight as you feel comfortable with the movements.
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