I have a confession to make. I suffer from what I call exercise attention deficit disorder. In an effort to stay motivated and moving, I always try new activities and workout tools. One tool that I’ve recently implemented in both my clients’ and my own workouts is a kettlebell.
My standard four to six week attention span before I grow bored of a sport or game has made me the “Jill of all trades, master of none” queen of the sporting world. Now this isn’t quite as bad as exercise avoidance ayndrome—a condition that afflicts my loving husband—but it does present some challenges.
If you suffer from either one of these problems, kettlebells might also provide you with a way to change up your exercise routine and avoid boredom.
The history
Kettlebells are not new. They originated in Russia in the 1700s and are still used by the Russian and American militaries. Made popular by the Russian strength and flexibility coach Pavel Tsatsouline, kettlebells are starting to pop up in gyms and personal training studios. You can even see them being tossed around on the popular television show The Biggest Loser.
A traditional kettlebell is a black cast-iron weight that looks like a cannonball with a handle. But, if that is too hardcore looking for you, you can also buy coloured, neoprene-covered bells—even pink-coloured ones, if that’s what strikes your fancy.
Coordinated strength
Kettlebells are a great workout tool to gain functional strength, endurance, and explosive power. From a personal trainer’s perspective, kettlebell training is one of the best tools on the market for core conditioning.
In the fitness industry, we are not big fans of abdominal crunches as a way of training for a powerful core. The simple act of rolling one’s shoulder blades off a mat will not train all the deep muscles of the abdominals, hips, glutes, and the lower spine to stabilize the rest of your body.
Now grab onto a kettlebell and start squatting with it or swinging it, and you have a different story on your hands. The body, in particular those core muscles mentioned, must now work together to stabilize the torso as well as to initiate the movement. You are now training what we like to call functional and coordinated strength.
Since all of the exercises are performed in a standing or lengthened position, you really get an opportunity to train your core muscles to be strong and stable. These important traits will help you excel not only in sport, but in life’s daily activities as well.
Buying guide
- If you are a healthy male, it is suggested that you start with a 35 lb (16 kg) kettlebell. For women a 17 lb (8 kg) one will do the trick.
- You may also want to purchase the next size down and the next size up to those weights. This enables you to choose the right weight, dependent on the exercise that you are doing.
- When purchasing a kettlebell, you only need to buy one. Unlike dumbbells, kettlebells are worked individually.
- Try to avoid ordering kettlebells over the Internet. Because of their weight you will pay a hefty fee for shipping and handling. Most fitness stores carry them.
1: One-Legged Deadlift
2: kettlebell swing
3: turkish half get-up
4: squat and press
Safety tips Because kettlebell movements tend to be explosive and powerful in nature, it is important that you respect the kettlebell. If not, you may end up a kettlebell fatality instead of a kettlebell champion. Follow these safety tips when using a kettlebell:
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