People spend a lot of time using different forms of exercise to reach their goals, such as losing fat, building muscle or working to improve or maintain fitness levels. This was confirmed by a study directly comparing the two-handed kettle bell swing with modern intensity treadmill walking (Thomas et al. 2014).
Whilst the movements involved in kettle bell training act as a cardio exercise, the fact that a weight is being lifted at the same time, also works your muscles. Studies have found that this form of exercise improves power, endurance (Pinocchio, 2010) and maximum strength (Lake and Lauder, 2012).
Another advantage of working and strengthening your muscles is that it increases your metabolism, meaning you can burn fat all day after your workout. This combination of cardio and strength training, allows you to get the best of both worlds and reap the benefits that both offer in one challenging kettle bell workout.
Another specific benefit of kettle bell movements is that these can work all of your major muscle groups at once and can achieve remarkable results in less time. The high number of calories that can be burned with this training is accredited to it being a total body movement exercise (Forward, 2010).
In this way, it is hailed as being superior to other kinds of weight training, due to forcing your body to work as a unit with every swing or lift. As kettle bell training involves a lot of movement, it is important to perform the exercises correctly, ensuring your back is straight, shoulders are relaxed and head is in a neutral position.
This is a remarkable advantage of kettle bell training, as having a strong core is important in everyday life, particularly for balance and posture. Osteoarthritis is the most common kind of arthritis, which is caused by the breakdown of cartilage that the body eventually cannot repair, often in older age.
A study found that joints subjected to heavy impact are relatively free of osteoarthritis in older age (Verkhoshansky and Sight, 1998). Thus, the ballistic exercises using a kettle bell, such as the swing, snatch, jerk and clean, appear to be highly beneficial and strength your joints, promoting protection against osteoarthritis in older age.
Making lifestyle changes, such as incorporating regular exercise into your routine along with a healthy diet, can keep your heart and arteries in good condition and reduce blood pressure and its associated risks. Studies have found that kettle bell training can be a good form of exercise, which can lower blood pressure (Jay, 2009).
With it being both a cardio and strength workout, it can assist in the control of and help to prevent high blood pressure, and therefore reduce the dangers to your health. Whilst it does promote a healthy lifestyle, if you do have high blood pressure, always ask for advice from your doctor first before you start any new physical regime.
There has been an increase in the number of adults developing Type 2 Diabetes, due to living an unhealthy lifestyle and being overweight. Whilst there is no cure for Type 2 Diabetes, blood glucose levels can be managed to minimize the risk of health problems that can develop.
In particular, a recent study found that kettle bell training could improve glucose clearance in young, sedentary males (Greenwald, 2014). In conclusion, training with kettle bells is advantageous not only in meeting individual fitness goals but also in protecting against medical conditions.
Walking, running and cycling are all great ways to improve both your physical and mental health, but most experts agree some form of resistance training is also important. Working out with free weights increases strength, improves balance and reduces body fat.
They come in a range of sizes, so you can start with a lighter kettle bell of around eight pounds and work up as your strength and technique improves. A kettle bell workout of as little as twenty minutes is enough to get your heart pumping and kick your body into fat burning mode.
Cardio exercises like running are often assumed to be the best way to burn calories, but using weights and resistance machines can be more effective. Kettle bell routines can work all the major muscle groups in the body, so calories are burned at a concentrated rate.
Resistance training helps to increase bone quality and strength and reduces strain on ligaments by keeping muscles around joints healthy. The versatility of this one piece of gym equipment means you can use it to work the legs, glutes, back, abs, hips, shoulders, chest and core.
Marathon runners, combat athletes and football players are examples of people who can perform better with increased endurance. Kettle bell exercise routines engage several muscle groups at the same time, and this improves overall strength and cardiovascular stamina efficiently.
Kettle bells are the cannonball-shaped workout tools you should add to your routine if you want to get a leaner, tighter figure without spending much time. You ’ll have an easier time performing daily activities Working out with a kettle bell is the definition of what fitness pros call a “functional” workout.
We bet your purse or work bag will feel a lot of lighter after a few kettle bell sessions anyway! You ’ll fire up more muscles One of the biggest mistakes novices make with kettle bell training is not taking a session or two with a certified trainer.
You ’ll realize you ’re stronger than you thought You might have never reached for a dumbbell heavier than 5 pounds before, but Seaman suggests women start with a 15-pounder and a 25- to 30-pounder when you switch to kettle bells. Your posture will improve Using so many muscle groups in conjunction means your core has to stay engaged 360 degrees to stabilize each and every movement.
Good form is essential in kettle bell workouts, so stop and rest if you feel like yours is deteriorating. The number one thing to keep in mind is that the whole structure of your back and abs should unconsciously stay straight, as though you ’re wearing a stiff corset.
Any forward bending you do should come from your hips or the crease at the top of your leg, rather than from an arched back. Signals that you need to stop your workout include feeling like you can’t hold onto the kettle bell securely (hint: skip the hand lotion preworkout) or your arm shaking excessively in an over-the-head position.
Here’s how to do it: Standing with your feet hip-width apart, your hips and knees slightly bent, and your back and arms straight, pick up the kettle bell by the handle with both hands, knuckles facing forward. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
And it comes in different sizes and weights, depending on your strength and goals. Afterwards, it got popularized around the world by Soviet special force trainer Pavel Tsatsouline.
It’s designed differently than a dumbbell or a barbell, because it is meant to be used in a more dynamic way. That way you can change the weight of the kettle bell with a pin, so you don’t need to buy various sizes.
It’s great to use in High Intensity Interval training (HIIT) or Tabatha. In a short time, you will be able to burn off a ton of calories, making the kettle bell a great tool for your weight-loss goals.
Many kettle bell exercises are compound movements, meaning they work several muscles at the same time. Most of the workouts progress from one exercise to the next in a circuit, without putting down the kettle bell.
On top of giving you great results, they will add variety to any workout program. You don’t have to rest and wait in between every set, like when you ’re lifting a heavy barbell.
It will strengthen your abs, your obliques and your lower back and spine muscles. Even if you ’re doing a single arm exercise, you ’ll need the muscles of your core and shoulders to balance the kettle bell.
To start, make sure you choose a circuit that works your upper and lower body as well. As you ’re getting accustomed to the basic exercises, you can always add extra and more complex movements later.
Training with light to medium kettle bells will improve the elasticity of your tendons and ligaments. Plus doing exercises like the kettle bell swing will improve the stability and flexibility of your pelvic and hip joints.
The small stabilization muscles will grow stronger as you progress in your training. The perfect movement to improve joint stability is the Kettle bell Turkish Get Up.
The main focus of kettle bell training is on full body movements. This means you will work more muscles per exercise, making the movement more effective.
When you ’re following a muscle-building program, based on lifting heavy weights, you know the importance of rest and recovery. This is the time when your muscles heal and recover from your heavy workout.
But just because you shouldn’t do any heavy lifting on your rest days, doesn’t mean you can’t stay active. This will give you the chance to do a different but more gentle type of workout.