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A lot of you have probably seen these around, either at your local sports equipment store, or at the gym. Question is, do you really know what a kettlebells is, or how they can help bring a different type of workout into your routine. First, let’s find out exactly what a kettlebell really is.
Kettlebells are baseball to bowling ball sized cast iron weights with a single looped handle on top, ranging in weight from two pounds to over 100 pounds. These are common strength training aids that have really caught on in the United States over the past decade.
What is so special about these unique pieces of sports equipment? The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require focusing on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short amount of time.
Safety is always a major concern when it comes to pieces of equipment like these. It's important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice. Each kettlebell exercise involves multiple joints and many muscle groups working together. It takes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves. To master these movement patterns requires guidance, instruction and patience. After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells. The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it. This can result in serious injuries to the joints, and especially the neck, back and spine.
There are many different exercises that can be performed while using kettlebells. Exercises include: swings, upright rows, sumo squats, single-arm snatch, single-arm rows, single-arm presses, etc. You can also use kettlebells in correlation with other body weight exercises to make it more challenging. Some of these include: Burpees, push-ups, jumps, lunges, etc. The possible uses for kettlebells are endless.
For any explanation on how to perform any of these exercises, or more information about kettlebells, please feel free to leave a comment or talk to any of the trainers here at Black Clover Fitness. We will always be more than happy to help out with any question or demonstration on exercises dealing with kettlebells.
