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What are Kettlebells? If you've never heard of kettlebells, you aren't alone. Although this piece of strength training equipment has been around for decades, only recently has it caught the attention of mainstream athletes and fitness trainers.Kettlebells are bowling ball-sized cast iron weights with a single looped handle on top. Kettlebells range in weight from 1kg to over 50 kg’s. Common strength training aids in Eastern Europe, kettlebells are taking off around the world. Often called Russian Kettlebells, the story is that the KB was originally used to weigh produce (wool, wheat etc) at fairs in units of Poods (16kg). 16kg kettlebells are the standard size. After the business side of the county fair was finished the men would do feats of strength using the KB's to impress the ladies and as they were Ruskies, then drink vodka and sing sad songs. What's So Great About Kettlebells?The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an individual to focus 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 time.Kettlebell Training Tips If you want to maximize a kettlebell workout, get personal instruction from a personal trainer (Mintie) or coach who has experience teaching kettlebell exercises. Kettlebell SafetyIt's important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause injury. Proper use of this cast iron weight requires strength, coordination and lots of practice with a light weight before increasing weight. Each kettlebell exercise involves multiple joints and many muscle groups working together. It takes most users 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. Kettlebells ExercisesKettlebell SwingThe first kettlebell exercise most athletes learn is the basic kettlebell swing. For this exercise, the weight needs to be heavy enough to fully engage the hamstrings (back of the thigh) and Gluteus Muscles.  Turkish GetupThe second most common exercise it the Turkish Getup. For this exercise lay on the floor on your back, hold the KB above your head with one arm and get up, then lay down again. The Turkish Getup is great for the shoulders and core. Just try it (properly) and see.
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| Last Updated on Sunday, 27 November 2011 19:08 |
