Health and Beauty

Benefits and exercises for building muscle and losing weight

Imagine a fitness device that can improve your strength, stability, cardio, flexibility and burn fat, all in one workout.(1). No, it's not a joke. I'm talking to you about kettlebell training. You may see these cannonball shaped things with a handle in your gym and not really know what to do with them. It's time to take them in hand. It's time to get acquainted with one of the most versatile fitness tools.

Why is Kettlebell training gaining popularity?

Kettlebell training has taken the fitness world by storm in recent years. And for good reason, it is an incredibly effective tool for improving physical condition.

These uniquely shaped weights provide an incredible variety of exercises that target almost every muscle in the body.

but that is not all. The reasons for their success are many. First, they are easy to use and transport. No gym membership needed, just a bell and a little space. Additionally, it is excellent for weight loss, muscle strengthening, and increased strength and mobility. Finally, they are very effective for functional training, which aims to improve your ability to perform everyday activities or sports-specific activities.

A Brief History of Kettlebells

Before you see everything you can do with kettlebells, a little history is in order. The Kettlebell, or “girya” in Russian, has its roots in 17th century Russia where they were used as weights to weigh goods.

Russian farmers began to use them in strength competitions. Over time, the Russian military adopted kettlebells as a means of physical conditioning (jirevoi) for their soldiers, leading to their more widespread use. They eventually gained popularity around the world as a workout accessory, especially in the world of CrossFit.

What is a kettlebell?

A kettlebell is a weight with a specific shape that resembles a cannon ball with a handle. The unique design of the Kettlebell causes your center of gravity to change as you move, which is very different from traditional dumbbells.

How to Choose Your Kettlebell: Buying Guide

Here are some things to consider when purchasing a Kettlebell:

  • Weight: Choose a weight that you can perform basic movements like the kettlebell swing, but that also challenges you.
  • Material: Cast iron kettle bells are affordable, while steel kettle bells are more durable and uniform in size.
  • Handle: The handle should be comfortable and wide enough to allow two-handed grip.
  • Base: A flat base is best for stability when performing exercises such as kettlebell or push-ups.

To help you make the best choice, we have selected the 3 best kettlebells currently available on the market. Each of them was chosen for its niche QualityHa price Reasonable, durable and positive user reviews.

Amazon Affiliate Link. Prices mentioned in this article are indicative and subject to change.

Benefits of training with Kettlebell

Kettlebell exercises provide a full-body workout, working multiple muscle groups at once. Whether you're performing swings, snatches, or squats, your entire body is engaged.

Improve core strength and stability

Core stability (largely provided by the abdominal muscles) is essential to maximizing your athletic performance and avoiding injuries. Kettlebell exercises continually tone and strengthen your core muscles and improve stability.

Improve proprioception and coordination

Kettlebell exercises often involve complex movements that require coordination between different body parts. This can help improve your body awareness (that's proprioception) and coordination.

Improve balance and muscle stability

Kettlebells are ideal for working on muscle stabilization and improving balance, thanks to their shifting center of gravity.

Other advantages

  • Kettlebell exercises are great Calorie burners. Explosive movements and circuit training raise your heart rate, which helps you burn more fat.
  • to'Cardiovascular training With Kettlebells an attractive alternative to running or cycling. Studies(2) It shows that high-intensity Kettlebell training sessions can increase your heart rate while improving your strength and endurance.
  • Explosive movements like the kettlebell swing help Strength development Explosiveness, especially in the hips and legs(3).
  • Range of motion is often overlooked in traditional strength training. Kettlebells help improve Joint movement And flexibility by asking the body to move through its full range of motion.
  • Kettlebells are a great tool for Muscle gain. Kettlebell movements target multiple muscle groups at once, helping to tone and sculpt the body.
  • Kettlebell exercises are excellent for working out Back chain (back, buttocks, hamstrings). These muscles are essential for good posture and prevent back pain.
  • Kettlebells are effective in improving Strong gripThis is thanks to the need to maintain a strong grip when performing movements.

Common mistakes to avoid

There are several common mistakes people make when training with kettlebells. Here are some of them and how to avoid them:

  • It is essential to warm up properly before starting a kettlebell exercise to prepare your body for the movement and prevent injury. Since the shoulders are often heavily used, a complete warm-up of the rotator cuff muscles is minimal!
  • Using a load that is too heavy: Always start with a weight you can handle. As your strength and technique improve, you can gradually increase the load.
  • Don't engage the core: Always keep your abdominal muscles engaged during exercises to avoid injury and maximize energy return.
  • Swing with your back instead of your hips: When performing the kettlebell swing (the signature kettlebell exercise), make sure the movement comes from your hips and not your back.

Basic exercises with Kettlebell

  • Kettlebell swing : This is the basic exercise for kettlebell training. It primarily targets the posterior chain and requires explosive power from the hips.
  • Kettlebell deadlift : This variation is an excellent exercise to strengthen the back, legs and buttocks.
  • One-sided shoulder pressure : This exercise strengthens the shoulders and improves core stability.
  • Goblet squat : This is an excellent exercise for working the legs and buttocks, while improving mobility in the hips and ankles.
  • kettlebell snatch : This advanced movement develops strength, endurance and coordination.
  • Farmer march with bell : This exercise works many muscles, including the shoulders, back, abdomen, and leg muscles, while working on your grip strength.
  • The mill : In the English windmill, this exercise strengthens trunk stability, and improves mobility and flexibility of the spine.
  • TGU (Turkish Wake Up) : This complex exercise works several muscle groups at once. It helps improve coordination, balance and strength of the whole body.

Examples of Kettlebell Training Programs

The ultimate full-body kettlebell workout |  (beginners and advanced)

10-Minute Kettlebell Workout to Strengthen Your Entire Body!

Benefits and exercises for building muscle and losing weight

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