Kettle bell exercises mostly targets areas like the core, arms, glutes, legs, and back. These kettle bells come in weights that range from 5-100 pounds and you can purchase them from sporting goods stores or from online retailers.
There is a short review of research on kettle bell exercises that teaches about some workouts and its benefits. Kettle bell exercises stimulate an incredible amount of abdominal contraction because of their explosive conditioning movements.
The abdominal contraction along with coordinated breathing offers quite a high level of conditioning that actually has made kettle bells popular among athletes and fighters. In one study there was absolutely clear evidence of some effective positive changes in cardiovascular health from kettle bell exercises.
Since there are several kettle bell exercises which we do with our arms in an overhead position, the muscles that are responsible for assisting our breathing process are pretty engaged in the muscular activity; thus not allowing them to assist in the process of respiratory. This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health.
They also enable you for increasing your strength and building up speed and also your endurance levels simultaneously. The first thing that must be kept in mind is that your entire back and abs remain absolutely straight.
Most physical therapists value these exercises because they teach us to move in a better, stronger, and a safer way. Kettle bell exercises help you build powerful forearms and also improves your grip.
Moreover, such exercises also allow you to devote your attention towards your skill, strategy, rest and recovery. Treadmills and elliptical machines were no longer clothes drying racks and guest rooms were filled with weights, yoga mats or the latest fitness infomercial sensation.
According to the NPD Group, a consumer data company, there was a 130% increase in fitness equipment sales and all of its categories in March alone. While their appeal may have faded here, Russians fully embraced kettle bells because they offered an effective workout in a small space.
Some people credit the resurgence to Belarusian Pavel Tsatsouline, a former trainer of Soviet Special Forces soldiers and subject-matter expert to the U.S. Marine Corps, Secret Service and the Navy SEALs. But it’s also been noted that a number of ex-Soviet kettle bell athletes who fled to the U.S. after the fall of the Berlin Wall were instrumental in putting this form of training on the radar again.
We’ll explore this strength conditioning option and get the basics from physical therapist Tyler Hewitt. If you’re not a creature of habit and you really enjoy mixing things up when you work out, kettlebelltraining can offer a number of benefits.
“Kettle bells give people more variety in their workouts and offer different variations of body mechanics that allow muscle groups that haven’t been previously targeted to be isolated and challenged,” says Hewitt. The International Sports Sciences Association says that a good amount of kettle bell exercises engage the entire body through multi-joint, functional movements.
Hewitt recommends having a safe non-slip surface such as a yoga mat for any sort of dynamic movement during training. If you work out regularly, Hewitt says that trying a basic kettle bell workout at home shouldn’t be a problem.
“If you are used to working out and are aware of proper mechanics, I recommend starting at home with lighter kettle bells. According to Hewitt, many people make the mistake of starting their training without learning the proper form for exercises, or they don’t pick the right size kettle bells.
It’s always a good idea to master the form and mechanics of each exercise in your set rather than jumping into them with too much weight.” If you’re working out at home and want to incorporate kettlebelltraining into your routine, don’t start by grabbing a kettle bell and swinging away.
You can break a kettle bell workout down into basic movements such as shoulder presses, bicep curls, dead lifts and more. On the other hand, a beginner would benefit from working with a trainer to understand the exercises and develop proper mechanics.
But even if you are experienced, there’s nothing wrong with having a trainer critique your form to help ensure that you’re doing things the right way so you don’t injure yourself down the road.” Hewitt adds that osteoporosis patients might be able to try kettle bell workouts with certain modifications added to prevent fractures.
“It’s OK for people with arthritis in their back or knees to try kettlebelltraining as long as they have the proper form and mechanics down. If you’re not sure if you should try kettlebelltraining, it’s a good idea to see a medical professional or certified trainer first before beginning this workout.
Today, they have become a very popular and trusted part of many fitness regimes, with participants claiming that kettle bells improve endurance and strength, whilst at the same time, burning calories. They are advertised as offering a great way to stay in shape, whilst being fun at the same time, compared to ‘normal’ workouts.
Read on for the top benefits of why training with kettle bells is good for you, based on reputable scientific studies. 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 kettlebelltraining 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 kettlebelltraining 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. 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.
Having high blood pressure can increase your risk of cardiovascular diseases, such as suffering from a heart attack or a stroke. 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.
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 kettlebelltraining 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.