Kettlebells are cast iron weights ranging from 5 lbs to over 100 lbs, shaped like a ball with a handle for easy gripping.
The kettlebell originated in Russia. It was popular in the U.S. decades ago, but has hit a resurgence in the last few years with a flurry of classes, videos, and books. The reason? Kettlebells offer a different kind of training using dynamic moves targeting almost every aspect of fitness – endurance, strength, balance, agility and cardio endurance. People love it because it’s challenging, efficient and you only need one piece of equipment.
The idea is to hold the kettlebell in one or both hands. And go through a variety of exercises like the two arm swing, the snatch, the loaded carry, and the high pull.
Some movements have you changing the weight from hand to hand as the weight swings up or as you move laterally, requiring you to stabilize the body and engage the core in a whole new way.
Other moves require power from the legs and hips to move the weight, giving you integrated whole-body movements that are often missing with other types of training.
Advantages of Kettlebell exercise:
Here are 7 kettlebell advantages that you can achieve,
One of the great beauties of kettlebell training is how you can flow from one exercise to the next without the need to put the kettlebell down. The ability to move from exercise to the next and not need change the kettlebell weight results in much quicker workouts, often in 20 minutes or less.
2.Full body exercise:
Most of the kettlebell exercises use hundreds of muscles at a time, no more specific bicep exercises or tricep exercises. Instead kettlebell training does the lot in one go. Training the full body is excellent for fat loss because the more muscles you activate the more calories you burn and the quicker your metabolic rate.
Kettlebell training is very dynamic raising your heart rate quickly so as well as developing muscle and strength. And you also receive a full cardio workout too. Kettlebell training takes away the need to perform weights on one day and cardio on another, you can do everything in just one workout.
4.Needs only one kettlebell:
You don’t need a gym membership or expensive equipment. Just one kettlebell is all it takes to change the way you look and feel. Kettlebell training is so flexible that you can alter the exercises for your skill level and make them easier or more challenging using just one kettlebell.
5.Do anywhere with little space:
If you want to exercise in the privacy of your own home then kettlebells are the perfect choice. All exercises can be performed in a space that is large enough to swing your arms. For many exercises you don’t even need to more your feet.
6.Better for daily life:
Many regular forms of exercise don’t improve activities in your daily life but kettlebells are different. Kettlebell training is based on functional movement patterns meaning that the exercises you perform help improve your day to day life, as well as sports performance or leisure activities.
With so many of use spending time sitting or in front of computers bad posture is on the rise. Kettlebell training helps to counteract all our sitting by working into the postural muscles at the back of the body, strengthening and straightening up the spine.
Let’s not forget that on top of all the kettlebell training benefits listed above you also achieve the regular benefits from exercise like: improved sleep, better mobility, increased energy, sense of well-being, increased bone density and more.