Kettlebells are a great technique to adopt for strength training. Tor many exercises kettlebells are completely interchangeable for dumbbells in addition to other weights. However for some weighted moves, especially ones which necessitate an explosive movement, kettlebells are really the way to go.
This is because the way that they’re shaped makes them far easier to swing around. With kettlebells, it is also possible to hold them by using the handle or, alternatively, the bell. (In other words, the rounded part of the weight. This allows you to get another range of motion depending on your kettlebell exercise which you’re doing.
In addition, the shape of a kettlebell allows you to work your muscles in a different manner than a traditional dumbbell. This is because the weight is dispersed differently as opposed to a typical dumbbell. This means that it works different muscles doing exactly the same movement. As it also requires more wrist motion your wrists as well as your forearms get a little extra work.
Kettlebells = calorie-incinerator
A research study by researchers at the University of Wisconsin involved 10 men in addition to women who were aged 29 to 46. These people did a typical kettlebell workout by performing kettlebell swinging and lifting exercises, to a certain rhythm, during a period of 20 minutes. All participants were experienced with using kettlebells.
The participants’ fitness levels were evaluated before in addition to during the workout by measuring heart rate, oxygen consumption as well as blood lactate.
The results of the study showed that the average participant burned around 20 calories per minute during the kettlebell workout. This equates to 400 calories during a usual 20-minute kettlebell workout.
The researchers say that this is equivalent to running a six-minute mile or cross-country skiing uphill at a very fast pace. They attribute the rapid calorie burn to the interval training format which kettlebell workouts adopt.
In addition, the researchers at the University of Wisconsin write that the participants in the trial achieved exercise heart rate in addition to maximum oxygen uptake. This suggests that kettlebells provide a more intense workout as opposed to standard weight lifting.
The challenge with selecting a starting kettlebell weight
There are a number of challenges with picking a kettlebell weight to be in line with your training experience. Discard your current perception of weight training. See the kettlebell as something new in addition to being different. For that reason, it is impossible for you to have an opinion of the weight which you think that you need.
When approaching a kettlebell workout, do what every personal trainer in the world hopes their clients will do: be open, listen as well as learn. While you may not think you are required to, having at least one session with a kettlebell professional who is well trained will make an enormous difference to your results.
A kettlebell professional, who has done an accredited kettlebell training course, can show you the basics moves such as the:
- Goblet Squat,
- Windmill, as well as
- Turkish Get Up.
A trainer will be able to precisely show you what you can improve upon in addition to how to avoid injury. Especially with the swing, if you adopt the incorrect posture and form, it is very easy for you to throw out your back.
Kettlebell training is worlds apart from standard isolation training. As we mentioned above, with this type of training you’ll be using multiple muscle groups simultaneously through ballistic, full-body movements. When performed in the proper fashion, kettlebell movements will function to improve your body control, shorten your workout time as well as give you functional results (in addition to a lean and toned physique). The benefits of the kettlebell are huge and with this one tool you can create incredible strength, power output and stamina if you use the lowly kettlebell to its full potential.
If you are lost and do not know where to start with your fitness routine it is important to consult with a professional personal trainer to ensure that you are on the right path and you do not injure yourself in any process of your exercise routine.