About Kettlebells
The Nature of a Kettlebell
Before we start we need to explain why kettlebells are so different to other forms of resistance equipment, then we can understand more deeply the specific benefits provided by the kettlebell. Any weight will fight the gravitational pull of the earth, but with the kettlebell’s sphere being suspended below the handle this increases this pull towards the ground and away from the body; this also provides an additional “joint” or link in the chain for the lifter to control, wherever the kettlebell is – the weight is constantly fighting gravity, which the lifter has to control as opposed to a dumbbell or barbell that can be “balanced” during an exercise. This makes the kettlebell unique in its application as a fitness-tool. The body’s muscles are constantly working in order to simply control the kettlebell and when swinging the kettlebell you need strength, speed and co-ordination within the body’s movements in order to get that kettlebell up, but as it comes down to the ground it is gaining speed, which has to be controlled and then pulled against in order to once more swing it back to the top. At the bottom of the swing it is estimated that the you will be pulling between four and seven times its actual weight. This would make an 8 kilo or 18lb kettlebell apparently weigh 32 kilos or 72lbs and a 16 kilo or 36lb kettlebell would apparently weigh 64 kilos or 144lbs at the lowest part of the swing.
The Benefits of a Kettlebell
Strength training lacks the appeal that other forms of exercise such as yoga and aerobics enjoy, however the benefits of strength training are absolutely essential to any health and fitness programme. Few people realise just how dependant our emotional, mental and bodily well-being are upon our physical fitness, especially as strength training is the only scientifically proven activity that positively influences such things as muscle strength and mass, body fat, bone density, basal metabolic rate, blood sugar tolerance, blood pressure and aerobic capacity – all things which decline with age.
However, kettlebell training offers the benefits of strength training, but combined with those of yoga, Pilates and aerobics – all at the same time to develop a body that is as robust and strong as it is proportionate and graceful. Kettlebell training primarily increases stamina or strength-endurance like no other form of exercise and it dramatically improves flexibility and speed. It cause fat to “melt like ice cream in a desert” thus creating a lithe, symmetrical physique laid over a foundation of functional strength: strength shared by the muscles, tendons, ligaments and bones. This strength- endurance comes with the bonus of enhanced coordination, which is of benefit to everyone and not just those involved in competitive sport. Kettlebells provide the “holy grail” to the machine-versus- barbell, and the aerobic-versus-weight training controversy, because kettlebells provide effects that are simply not attainable with conventional weights. For these very same reasons they also have great effect on the stabilizing muscles that criss cross the human frame, developing inter-muscular teamwork and functional core stability. No other single form of resistance training can compete with these results. Whilst doing all of this, kettlebells are also safe enough to be used in both a rehabilitative and pre-habilitative manner for the young and old, and can be so brutally hard that it can tax the outer limits of reserve of the most seasoned Olympic athlete or Commando.
Training with kettlebells has been described as “the yoga of iron – Heavy Metal Yoga!”
There are many other benefits that attend training with kettlebells, working hard but not for long, you do not need to spend hours a day or multiple days per week in a “fully” equipped but expensive commercial gym in order to build an athletic body whilst reducing your body fat and stress levels. With all that spare time and a fit, rugged body and mind what more could you achieve in your life? What potential could you fulfil? How much more time and energy would you have for a family activities? A lot of time is simply not necessary to develop outstanding health and fitness with a kettlebell.
“If you want to lead the orchestra you first have to turn your back on the crowd!”
Most people do what they do in the gym simply because that is what everyone else does and it has always been that way! Due to the fact that most training programmes are based on duration and not intensity, they fail to deliver long lasting results – if any at all, particularly in relation to the amount of time and money invested. Be different to the “chrome and fern” crowd; actually achieve your training goals by performing hard, short workouts with a kettlebell.
Taken from The Kettlebell bible written by Stan Pike and Robert Beauchamp.
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Here's a snapshot of what the kettle bell can do for you!
- Increase your aerobic and anaerobic fitness levels
- Build functional strength that will carry over into daily life
- Melt fat!
- Increase your balance, endurance and agility
- Tone and shape every muscle in your body
- Increase your flexibility
- Improve confidence and posture
- Fight off degenerative disease such as arthritis and osteoporosis
- Rehabilitate lower back problems
- Build muscle (If desired)
- Strengthen tendons, joints and ligaments through out the entire body
- Build a super strong core“