The first written mention of a kettlebell was in a Russian dictionary in 1704. Since at least that time, Russians have been using these weights to build strength and endurance. In 1913, the magazine “Hercules”, a then-popular fitness magazine, published a story about this style of weight and its impact on weight loss. Almost 100 years later, kettlebell workouts are having a revival of sorts. This article we will review what kettlebells are and the benefits associated with using them as an exercise tool.
Meet The Kettlebell
Kettlebells come in a variety of sizes ranging from eight pounds up to 100 pounds and more. Originally made from solid cast iron, this unusual weight looks like a cannonball or a bowling ball with a curved handle attached to the top. Today some kettlebells can be purchased empty. By adding sand to the weight, you can have a variety of different weights to work with.
Excellent For Building Endurance and Real Strength
The core muscles are the most important muscles in your body. The ease or difficulty of any ordinary task depends heavily on the condition of your core muscles. Kettlebell workouts are fantastic for targeting the mid-section of your body. Most kettlebell workouts require the weight to be lifted from the ground up to the shoulder level or over the head. This movement targets nearly every muscle in your body, but particularly the core. Compared to traditional barbell workouts, working out with kettlebells builds strength and, possibly more importantly, endurance.
Rapid Weight Loss
As early as 1913, fitness enthusiasts knew that kettlebells helped weight loss. An exercise routine similar to circuit training, Peripheral Heart Training with kettlebells, provides a more intense workout in a shorter period of time compared to a traditional weight lifting workout. In Peripheral Heart Training, the person exercising goes through each exercise, moving one to the next without a break. This creates a kettlebell workout that is 400% more strenuous. A typical barbell or circuit training routine that would take two or three hours can be done with kettlebells in just under an hour.
Prevent Accidents With Proper Safety Measures
Kettlebells are heavy and can be dangerous. It is important for the beginner to use an exercise routine on video to make sure that he or she is doing the exercises correctly. There is a lot of swinging of the weight involved in a kettlebell workout, so allowing ample space between exerciser is a safety precaution that must be heeded. Children and pets should be safely out of the workout area.
Popularity Grows Due To Exceptional Benefits
Today there are kettlebell associations, certified trainers and even gyms dedicated to using kettlebell workouts to maintain and improve fitness. Kettlebell workouts offer a unique form of training that is similar to, but unlike traditional weight training with barbells. While the barbell will build strength to the point of being able to bench press very heavy weights, they do not improve flexibility or overall fitness. A person who has worked out only with kettlebells, and not used barbells, will be able to easily bench press with heavy weights; however, the person who trains only with barbells probably will not be able to endure a workout with kettlebells at a weight he or she is used to lifting, as easily as the kettlebell-trained athlete.
Ever heard of kettlebell guru Ryan Shanahan and his DVD program? If not, read our Kettleworx reviews, and other articles about kettlebell workouts on our Healthy Weight Loss Now website.
