Effective Kettlebells

As a follow up to my recent post about working out with kettlebells, it prompted me to think about why it is that working out with kettlebells is so effective. I got out the leaflet and other information which came in the box when I bought my set of kettlebells and did a bit of research.

I mentioned before about how kettlebells help to strengthen core muscles to improve posture, and we all want to have a shapely mid-section. Something else I had not considered at the time was how extra effort is needed to grasp the molded hand grip, and so grip strength is also improved – possibly something which men might want to think about when improving their handshake!

Another major benefit of working out with kettlebells is the way that they require full range of motion. They require using lots of muscle groups, employing the body as a whole to work as an efficient fat-burning machine, and improving flexibility at the same time. As lean muscle is developed more calories are burned, and the body’s composition is altered. I like getting on the scales and seeing my body fat percentage going down, even if the actual weight stays the same.

Another way that kettlebell workouts are different from standard routines is that they often imitate real-life movement. For example, none of us actually performs a sit-up in their everyday activity. However, we may well find ourselves lifting a heavy box with two hands, from squat position, to standing position.

Incorporating kettlebells into other exercises can boost their effectiveness too. I tried this by walking on my treadmill – something which on its own is not too difficult. However, when I picked up my kettlebell, the simple act of walking became much more tiring, but I’m hoping that more calories were burned and more muscle was strengthened in a shorter period of time.

Kettlebells

I had planned to go running this evening. However, the weather had different plans and it was raining (again). Not just the fine rain which can be quite refreshing, it was the bouncing off the pavement, will get soaked by waves if a bus goes past kind of rain.
So, instead of running, I got my kettlebells out. Correction - I got one of them out, I wasn't feeling that strong.

Weight training, even in small amounts, can really contribute to great overall health and goes hand in hand with cardio workouts. Kettlebells are excellent for developing a strong core, which is very useful for runners who want to have good posture. I suspect all runners actually want good posture, and none of them would wish to have a sloppy running style. Personally, I'm not overly fussed, I am happy just to complete a run and get home still standing vertical.

I digress.

I understand that there are different theories about where kettlebells originated. Some say Russia, others Scotland, and others say way back in ancient Greece. In any event, they've been around for a long time and are still great for weight training. However, now they are made with easy grip handles, and come in pretty colours.

Kettlebell exercises are designed to make the body maintain its balance. Groups of muscles work together, often making it a time-saving, full body workout.

My favourite exercise is the basic swing. Holding the kettlebell with both hands, by the horns, I start in a squat position with my feet slightly apart and the kettlebell just off the floor. Swinging the kettlebell out in front of me and lifting my arms to 90 degrees, or shoulder height, I stand up in a smooth fluid movement (or at least that's the plan). I swing the kettlebell back down between my feet and return to the starting squat position, and repeat for 10, 20, 30 swings (or until my arms get tired).

Another way of using the kettlebell is to simply incorporate it into other traditional exercises like squats, lunges and sit-ups. Doing 20 lunges whilst holding a kettlebell, and my legs certainly know about it!

Lots of gyms now have kettlebells and some places even run kettlebell classes. I recommend shaking up your exercise routine with something different like kettlebells.

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