Kettlebell Training
Kettlebells are effective tools to change up your workout routine. Kettlebells are helpful for building muscle and burning fat. Keep reading to learn more about kettlebell basics.
History
The Kettlebell is an old Russian training tool that has been recently re-discovered for full body conditioning. Wren (2011) found that the kettlebell dates back to the 1700s and has been used in Russia and the United States alike.
The traditional kettlebell looks like an old cannonball with a handle. But nowadays, you can find all sorts of kettlebells that come in different shapes and colors. If you're looking to change up your workout routine, kettlebell training may be a change of pace from your usual workout routine.
And if you want to learn more about all the equipment in the gym, click the image below to get more info on our personal trainer class.
Strength Benefits
You will definitely get stronger from using kettlebells. But does a kettlebell workout provide enough resistance to improve strength better than traditional weight lifting? Most experts believe that kettlebells will help you get a great workout; but, if you're really looking to improve strength, then you may want to incorporate machines, barbells, and dumbbells too. The key to getting stronger is lifting as much weight as possible. And unfortunately, kettlebells sometimes don't give you enough resistance.
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Cardiovascular Benefits
Does a kettlebell workout improve cardiovascular endurance better than traditional cardiovascular exercise? Believe it or not, kettlebells may be better for conditioning, than for strength. Kettlebells are light enough to continuing working out for 30 seconds, 1 minute, 2 minutes, and higher. These means you will definitely get cardiovascular benefits from using kettlebells. But experts also say if you're overall goal is endurance training, then pick your event and work really hard at it.
For example, if you plan on running a 10K, then you will get more benefits from running, than from swinging a kettlebell. Another way to improve your cardiovascular fitness, is to incorporate High Intensity Interval Training. Click the image below to learn more about the benefits of HIIT.
Why Kettlebells?
If barbells give you more strength, and running gives you better conditioning, then why use kettlebells? Not everyone is looking to compete in a sporting event. Many people are just trying to improve overall conditioning. Kettlebell workouts are said to improve strength, endurance, flexibility, coordination, and balance. If you're looking to improve a little bit of everything, then kettlebells may be for you. One of the benefits to using kettlebells is that you don't need a large gym or lots of equipment to complete a good workout. Just pick a few kettlebell exercises and enjoy!
The Science
So far, all the studies have confirmed that kettlebell training is beneficial to your muscles and your heart. The American Council on Exercise did a study on 30 participants, both males and females, ages 18 to 25. Baseline numbers were recorded before the 8 week, kettlebell training program. The exercise routine consisted of a 5 minute warm-up, a 30 to 45 minute kettlebell workout, followed by a 10 minute cool-down. After 8 weeks, all participants showed strength gains along with improvements in aerobic capacity, dynamic balance, and core strength.
A second study by the American Council on Exercise compared the workout intensity on kettlebells versus treadmill running. As expected, the kettlebell workout was intense. Heart rate and oxygen consumption increased rapidly. Although the volume of oxygen consumed wasn't as high as treadmill running, the kettlebell workout produced cardiovascular gains as well as strength gains for most beginners.
However, experts agree in order to improve strength and power for experienced athletes, traditional weight training may be more beneficial. The barbell back squat may still be the king of exercises. Click the image below to read more about the Benefits of Barbell Squats.
Exercises
There are dozens and dozens of exercises you can perform with the kettlebell. The most popular exercise happens to be the kettlebell swing (pictured below). The swing is a great exercise to warm up your body, and if you choose a very heavy kettlebell, you can even make serious strength gains in your glutes and your hamstrings. Plus, as previously stated, it is a great workout for your heart.
If you can think of an exercise you can do with a dumbbell, then you can probably do it with a kettlebell. You can grab a kettlebell for crunches, rows, lateral raise, curls, and many more. You can also add power exercises like cleans and snatches. You can also do push-ups with kettlebells (pictured below) so you can get a broader range of motion for your chest muscles. If you need more tips on kettlebell exercises, don't forget to contact a certified PFTA personal trainer. We will also be posting a kettlebell video soon.
Where to Buy
Most gyms have kettlebells for you to use at your convenience, but if you're looking to buy kettlebells for your home, you may want to shop locally. Stores like Academy usually have good quality kettlebells at reasonable prices. If you buy online, sometimes the shipping on those heavy kettlebells will increase the overall price.
Knowledge is Power
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Summary
In conclusion, if you are looking to change up your routine, kettlebells will give you some strength benefits along with very good cardiovascular benefits. The most important aspect to exercise adherence is to have fun. If you are having fun changing up your routine by adding kettlebells, then by all means, keep using kettlebells.
But working out is only one part of the fitness equation. If you really want to see results, you may want to increase your nutrition knowledge. Click the image below to learn more about metabolism, macros, and more. Happy health and happy training!
Written By
RAescobar, PFTA instructor and personal trainer
Sources:
American Council on Exercise (ACE). “ACE Study Finds Kettlebell Training Effective for Improving More Than Strength.” Business Wire (English), 2013 Feb. 4AD.
Hollis, John. “Kettlebell Workout Offers Fast Results.” Appeal-Democrat (Marysville, CA), 20 Feb. 2011.
Wren, P. J. “Kettlebell TRAINING: Ring up an All-Body Workout.” Alive: Canada’s Natural Health and Wellness Magazine, no. 342, Apr. 2011, pp. 85–89.