Kettle bells first appeared in Russia over 100 years ago., and were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they work the bodies’ energy systems simultaneously.
In terms of weight lifting equipment kettle bells gained popularity in the east while dumbbells went to the west! They actually have pretty decent article on the benefits of kettle bells that can get you some extra additional information.
Legs: Lunges and squats are some of the most popular moves in a kettle bell workout. Glutes : Tighten and tone by using the kettle bell for added weight during lunges and squats.
Weight-bearing exercises increase bone density and make the muscles in the body stronger. With older athletes, or people who are just starting a workout program, focusing on proper form and choosing an appropriate weight for your fitness level is crucial.
So rather than moving to a heavier kettle bell you can complete more reps or change the exercise to a more difficult one. You can get a great strength and endurance workout without necessarily having to use the heaviest weight you can find.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are dedicated fans of kettle bell workouts.
Kettle bell training is also an excellent complement to heavy barbell work. Whether your main focus is strength or endurance, the kettle bell will fit the bill.
You’re super tight when you lift a heavy weight, but loose when you do conditioning. The kettle bell alternates periods of intense contraction and controlled relaxation to give you a superior workout that combines both strength and endurance training.
It's round shape lends itself to unique exercises and its odd center of gravity forces you to stabilize your muscles to create explosive movements with the bell. It’s also a good tool for helping teach Olympic lifts safely with a small learning curve.
It’s much easier on the wrists and shoulders to rack kettle bell cleans and to hold for front squats than it is to use a barbell. The main muscle groups that are involved and strengthened the most with the basic kettle bell swing motion are the hamstrings, glutes, quads and abs.
When learning how to “clean” the kettle bell, people often experience some banging of the bell on the backside of the wrist. If you are new to strength training or have small hands, check to see if the kettle bells you are comparing have different handle sizes for different weights and buy accordingly.
Wrap one hand around the handle to make sure the tips of your fingers are only a couple of inches from your palm. Your kettle bell shouldn’t be too heavy or too light; you should be able to press it over your head with control and stability, but with some resistance.
The 4 kg may not be heavy enough to provide a solid weight lifting effect for most women. Women with more weight lifting experience and fitness can start with a 12-kg (26lb) bell.
When it comes to kettle bells proper breathing is so important and often overlooked in most exercise studios. Focus on quickly squeezing your glutes and thrusting your hips forward to create momentum that will launch the bell into the air.
Explosive power from your butt will protect your lower back, not hurt it. Working out with a kettle bell gives you what fitness pros call a “functional” workout.
However, when performed incorrectly it is also a movement that can create back, hip, or knee injuries. Be sure to squeeze the glutes and quads every time you swing and tighten the abdominal muscles as if you are bracing hard for a punch.
Swinging correctly will make you stronger and more flexible than ever before, however incorrectly performing the movement can create or increase back strain or pain. Swings, high pulls, and lifts such as snatches and cleans, originate out of a squat position, and keeping good form is essential to avoiding injury.
Remember this checklist and use it as your guide for getting into the right start position for all your kettle bell exercises: Make sure the area immediately surrounding you is clear and you have room to swing and move freely.
Don’t wear running shoes with a high, cushioned platform; you could roll your ankle. Ultimately learning in person is the best scenario, but a quality DVD is definitely sufficient if that is your only option.
Im looking to buy myself 2 x 24 kg kettle bells and taking cost into account I've noticed that sport style kettle bells are quite a bit cheaper than the bigger handled traditional style. I've read somewhere that the handle shape can be a factor when training but I'm wondering how much and whether I can justify paying quite a bit more.
In terms of my usage, I'm looking to start kettle bell strong. I've never used the sport KB's, but when doing doubles you have to consider the finish of the bell as they will bounce off of each other sometimes.
I've heard that the sport ones (depending on brand and finish) will chip, which is not something to worry about with true solid cast bells. Before you make the call on price, be sure you've got some information on how the finish holds up on the brand you're considering.
This will reduce the pain in your forearms when swinging heavier bells for reps. It means that there will be a big, heavy dead lift in my future due to the grip strength being developed. Also, the length of the competition bell's handle is smaller.
Girl sport (competition bell) is geared towards maiming reps while minimizing your effort. Hard style kettle bell (cast iron) training is all about developing your body, hence maiming your effort.
Even the cheap ones will be better than most iron kettle bells out there, apart from DD, Rogue and maybe PB bells (never used them). The grip issue is not something to worry about. Actually, I wouldn't be surprised if VF or any other GS competitor used a hook grip so that he doesn't tire out his forearms.
I intentionally train my snatch test with a 24.5 kg kettle bell with very thick handle. Then I know that when I do my “real” test it will be more easy rather than harder than normal practice.
Chipped paint on the handle + VOC = Will tear your hands right off your arms. Their “pro grade” is cheaper than DD-bells here in Sweden. Solution: Give us a European reseller of Strong first.
Steel bells will have bare steel handles, and decent iron bells such as DD will have such a thin coating that it may wear away nicely and smoothly, but even if it did chip won't leave deep voids. I bought a cheap second hand Australian 'iron edge' 24 kg cast iron bell which has a horrible thick powder coat, which when I tried to sand off revealed a thicker layer of yellow primer underneath.
When this hits my DD 24 paint flies off and leaves a 3 mm deep hole. I buy them in pairs as they are cheaper than two individual bells, and they are pretty good quality.
When you have a solid bell, paint chipping is cosmetic and I agree, that's not very important. But when you have a bell that has some kind of filler or hardened shaping putty on the outside, a “chip” can be much, much worse.