"It's a cannonball with a handle"
What are kettlebells? The Kettlebell is a cast iron weight that looks like a cannonball with a handle, traditionally ranging in weight from 8kg to 48kg!
What are kettlebells?
The Kettlebell is a cast iron weight that looks like a cannonball with a handle, traditionally ranging in weight from 8kg to 48kg!
It is an ancient form of training that has been used in Russia for well over 300 years and still the primary fitness tool within the Russian military. Kettlebells are now going mainstream, and have become the training tool of choice amongst celebrities, such as Penelope Cruz, J-Lo and Madonna. But they're not just for girls. The 300 actors trained with them to gain their Spartan warrior look, Matthew McConaughy is a fan and Tiger Woods uses them to improve his core strength for golf.
Everyone from professional football players to UFC fighters are discovering, studying and implementing Kettlebell training in their strength and conditioning routines.
What makes the Kettlebell so good?
Many kettlebell exercises involve swinging the weight, utilising the muscles of the core and upper leg. Because the weight is offset from the handle this creates inertial forces and the body has to work harder at stabilising the weight you are lifting. The exercises, therefore, work your large muscles and core stabilising muscles simultaneously and are an unbeatable tool at developing dynamic core strength.
What makes the Kettlebell more effective than other traditional forms of training is that it asks the body to work as one unit, requiring several muscle groups and energy systems to work simultaneously and in harmony. By performing large co-ordinated movements, you can develop a more efficient body and central nervous system, making them functional, fast and strong as a unit.
Kettlebells are particularly good at targeting the posterior chain of muscles, often overlooked in other forms of exercise, which can help develop powerful hamstrings, glutes and lower back muscles. This will help develop strength, speed and power, but will also greatly improve posture.
Kettlebell training is also highly metabolically demanding, as a result it is unbeatable as a fat burner.
With Kettlebells, the possibilities are endless, as exercises can be completed in any order, flowing from one to another with little rest, giving you a great workout, while cutting your exercise time in half. For office workers they can be used to improve core strength and posture, counteracting the effects of spending too long in front of a computer. For the sports person they will improve strength, power and endurance.
Where else can you get all this in one form of training? Kettlebells deliver the perfect combination of strength and endurance, cardiovascular fitness, explosive power, agility, stamina and fat loss.