Kettlebell training has probably piqued your interest if you enjoy mixing things up when working out. After all, you only need one piece of equipment for an endless variety of workouts, making the kettlebell a full gym on its own. But what is kettlebell training, and how can it offer such a variety in a workout routine? Keep reading to find out.
What Is Kettlebell training?
A kettlebell looks like a cannonball with a handle on top for easy gripping. This tool is typically made from cast iron and comes in various weights. While most kettlebells fall within the five to 100-pound range, you can find units that weigh well over a staggering 200 pounds.
Kettlebells originated in Russia, where they were considered a staple of strength training. Although their popularity in the West is relatively recent, classes, books, and videos dealing with this handy tool are seemingly everywhere you look.
There is a simple reason for this kettlebell craze, and it has to do with the versatility of this singular piece of equipment. Namely, you can use a kettlebell to target almost any aspect of fitness, including:
- Flexibility
- Agility
- Endurance
- Balance
- Strength
- Cardio endurance
In addition, many kettlebell exercises can engage your entire body through functional movements. When using a kettlebell to work out, you can target the following body parts:
- Arms
- Legs
- Core
- Back
- Glutes
Due to its peculiar design, kettlebells require a different variation of body mechanics, But this allows you to target muscle groups that have previously been challenging to isolate.
This versatility can be achieved by including a variety of kettlebell exercises in your routine. The most popular choices include:
- Squats
- Crunches
- Lunges
- Presses
- Lifts
With so many options, you can even make a dedicated kettlebell routine. Whichever route you take, you can be sure kettlebell exercises will get your heart pumping and help you burn more calories in less time. Moreover, these exercises can also help you build muscles and stamina.
So, what is kettlebell training’s most significant advantage? Well, you don’t need much to start working out using kettlebells. You can find an affordable set, toss in a yoga mat for foot stability, and you’re good to go. The basic idea behind the training is holding a kettlebell with one or both arms and going through your chosen workout routine.
How to Be Safe When Doing Kettlebell training
While the basic idea of kettlebell training may seem simple enough, there is a learning curve if you’re just starting. One of the biggest mistakes you can make when picking up a kettlebell is starting your training without learning the proper form. Another common mistake is not choosing the right weight for this versatile tool.
If you purchase a kettlebell that is too heavy for your current skill set, you’re likely to lose control of it. In addition, you can seriously injure your neck, shoulders, or back. The same goes for improper form. So, the best way to start kettlebell training is to consult an experienced trainer.
When working with a professional, you’ll learn the proper technique and mistakes to avoid when working out with a kettlebell. In addition, a professional can correct your technique every step of the way, keeping you safe.
If you cannot take a class or get guidance from an experienced instructor, consider looking up useful tutorials online. As you’re probably unfamiliar with many of the swinging movements, it might be best to start with lighter kettlebells. Alternatively, you can invest in adjustable kettlebells and increase the weight as you get stronger.
Once you get the hang of the proper technique and build a strong foundation, you can incorporate heavy weights into your routine. These weights will help you get the most out of kettlebell training.
If you have certain diseases or physical limitations, you should consult your doctor and get clearance before kettlebell training.
In general, the cardio aspect of kettlebell training should be beneficial to people with diabetes and cardiovascular diseases.
However, using kettlebells to work out can apply considerable pressure to your neck, shoulders, hips, back, and knees. So, if you suffer from a condition affecting these body parts, such as arthritis, it might be best to stay away from such a high-impact program. Any injuries or pain in these parts should also be a telltale sign to find a less risky workout program.
Expecting mothers should also tread carefully when using kettlebells while pregnant. Pregnancy isn’t the time to start if you’ve never used this training equipment. Even if you’ve done kettlebell training before, you’ll probably have to give it a rest for a while during pregnancy.
Namely, the more pregnancy hormones kick in, your joints get looser. While you can adapt to these changes by using lighter weights and avoiding more challenging moves, the third trimester will probably mark the end of your efforts. As everyone’s body is different, it’s best to consult your instructor and doctor on how to proceed.
What Are the Benefits of Kettlebell training?
Kettlebell training offers multiple benefits that make it worth investing time in mastering these exercises. Generally speaking, kettlebell exercises are dynamic and include more fast lifts rather than slow and controlled movements.
These exercises raise your heart rate in an entirely different manner than regular cardio. Furthermore, kettlebell training challenges almost every muscle group in your body. Here’s what you can expect from properly and regularly including kettlebells in your workout regime:
- Significant improvement in your endurance, balance, and core strength
- Better coordination and agility
- Improvement in your posture and alignment
- Increased bone density and body strength thanks to the weight-bearing nature of these exercises
- More efficiency than other exercise types
- Reduction of back pain
- Protection from injuries as you train it in eccentric deceleration that is, stopping an exercise in a healthy and safe way
Apart from the considerable benefits these exercises provide to your body, kettlebell training is also widely accessible and convenient. When you start using kettlebells, you can do the following:
- Save time as you train multiple fitness components during the same workout session
- Have a workout session indoors or outdoors
- Train in a gym or from home
- Use only one relatively affordable piece of equipment for a variety of exercises
Are Kettlebells Better Than Dumbbells?
Now that you’ve received the answer to your “What is kettlebell training?” question, a new one might arise. You may be wondering how kettlebells are any different from the widely used dumbbells.
While these tools are similar to a certain degree, their respective shapes make a difference. For example, the kettlebell’s U-shaped handle changes how its weight works with your body. This design means that the center of gravity lies outside your hand, allowing it to change depending on how you hold and move the kettlebell.
As a result, you can target many muscles that dumbbells training can’t possibly reach. In addition, these dynamic movements also involve the entire body and focus on power and endurance. In contrast, dumbbells focus more on building muscle.
Variety Is the Spice of Life
If you’re bored of the same old training program, adding kettlebells to the mix can breathe new life into your exercise routine. In addition, these valuable exercises can ensure your training session is well-rounded, hitting every major muscle group.
This versatility and functionality of kettlebell training make it the perfect choice for beginners. However, with patience and professional guidance, you’ll be exercising like a pro in no time.