The Kettlebell: Your Defense Against Weakness

There is an oddly shaped round weight with a flat bottom, it has a handle on top of it and people use it for exercising. It is a kettlbell and it has multiple uses. Like a dumbbell, you select the weight that is appropriate for you. How it differs from a dumbbell is not only its shape but also its versatility. The shape and handle can relate more to practical situations. Think about carrying a briefcase or grocery bags and how the weight is distributed. The kettlebell is versatile and can train the body in all three planes of motion. There are specific exercises that are designed for using a kettlebell. Moreover, traditional exercise such as squats and lunges can also be performed with them as well. They can be categorized as kettlebell exercises and exercises with kettlebells.


One way to use them is by generating momentum to produce maximum force output. Large muscle groups are recruited and your body is moving rapidly. Not only does this produce power, it burns a substantial amount of calories. The high intensity moves should still be controlled with proper body mechanics. With the high tempo exercises, our bodies have less time to react to improper movements, which means that the risk of injury is greater. This is why these moves should be practiced at a light weight, until they are executed correctly. Some of the moves are derivatives of olympic lifts and are performed unilaterally (with one arm) or bilaterally (with two arms). Variations of the snatch, cleans, and jerks are just some examples.

Additionally, swings and windmills can be added to the arsenal of kettlebell exercises.

To supplement your training, if you are pressed for time or don't have access to much equipment, you can do traditional exercises as well. If you have two kettlebells, you can do most exercises bilaterally, which saves more time. You can bench press, row, curl, overhead squat, shoulder press and many more exercises that you can think of. Mix up the exercises, create a circuit. You can even try some yoga poses while holding a kettlebell to add some resistance. You can burn a higher amount in a shorter amount of time, compared to running on the treadmill at a steady pace, for a longer period of time. Studies show that the high intensity training is a more effective way of shedding fat. They're not just used for weight loss. They can be used for strength and conditioning, depending on your program. If you use a heavier weight and produce less reps, you will increase your strength and power.


With so many products on the market and so much contradictory advice floating around, it's hard to tell what really works. Kettlebells can be as effective as the person using them. Most people that pick one up don't really know how to use it. I've even seen trainers that have their clients use them and didn't have the slightest clue about how to use them correctly. Learn from those that have been certified as kettlebell instructors. You will get a great total body workout and maximize your gains.


Phillip Schiefer
National Academy Of Sports Medicine Certified Personal Trainer
Kettlebell Concepts Instructor
fitnessbyphill@gmail.com
http://www.youtube.com/watch?v=JrMpszOZHDc
http://www.bangfit.net

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