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Kettlebells were originally made out of solid cast iron. They range in size from a modest eight pounds to over 100 pounds. Kettlebells resemble a bowling ball with a rounded handle on top. Cast iron kettlebells are still a popular choice and are sold at sports shops that carry exercise equipment and weights. Some kettlebells are now made of plastic. These plastic weights are sold empty and can be filled with varying amounts of sand to customize the weight. This feature is especially convenient for people who cannot or do not want to purchase several kettlebell weights, but who do want the flexibility of exercising with weights of different sizes.
Build Strength And Endurance
Most kettlebell workout routines involve picking up the weight from the ground with one or both hands, moving the weight through the body and ending at shoulder level or with the weight overhead. This type of whole-body movement works virtually every muscle in the arms, legs and core. Kettlebell workouts are known for creating phenomenal core strengthen and muscular endurance. A strong core is vital to everyone, athlete or not. Balance, flexibility and most movements require the use of core muscles. If for nothing else, this is a reason to incorporate kettlebells into your workout routine.
Peripheral Heart Training With Kettlebells Equals Faster Fat 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
There is no question that these weights are heavy and that they can be dangerous if the proper precautions are not taken. For maximum safety, the beginner should follow along with a kettlebell workout DVD to ensure that he or she is safely performing the movements. In many workouts, the weights are swung. Allow plenty of room between yourself and other exercisers just in case a weight slips out of your hand. Pets and children should not be allowed to roam around the room while you are doing your kettlebell workout.
Increased Popularity Caused By The Kettlebell’s Fantastic Benefits
Sometimes a person will wonder how kettlebell workouts compare to a traditional weight lifting workout. Because they are both weight-based, both workouts increase strength. However, the center of gravity is different in each type of weight lifting and the workout styles are different (whole-body versus push-pull of isolated muscle groups). This creates differences in results. A person doing kettlebell workouts will outperform a person who does traditional weight lifting almost every time in the areas of strength and endurance. This is why every athlete who wants to be the best at his or her sport, should add kettlebell workouts to their conditioning regimen.
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