It is very natural for you to want to understand the kettlebell benefits beforehand since you don’t want to waste your precious workout time on something that doesn’t give great results. However, be assured, the kettlebells promise the best of gains. There a lot of kettlebell exercise benefits that will clear the air for you to so that you trust it’s potential fully.
The kettlebell has become a favorite training prop for so many people including cross-fitters, pro athletes, weightlifters, etc. They are the perfect medium between endless cardio and weightlifting and will be your best partner if you plan to do the smart workout. Kettlebells help you burn fat as well as make the muscles more healthy and toned.
This article aims to tell you all the various kettlebell benefits and related information so that you are able to realize their effectiveness better.
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What are the kettlebells?
These are like free weight dumbbells ranging between 2 pounds and approx 106 pounds or even more. They look like cannonballs with a flat bottom and have a handle attached to the top side. They are mostly made out of materials like concrete, cast iron, or steel.
Some of them also come covered with rubber or vinyl. This aims at giving them a better and softer grip on their hands. It also protects the floor from scratches and marks.
The kettlebell benefits aim at building power and endurance. The center of gravity while using the kettlebell changes to being outside the hand. The movements with this equipment are based on the principles of stabilization, deceleration, and momentum.
Some history about Kettlebell invention
The idea of Kettlebell had its origins in the Russian lands around 1700 where it acted as a weighing measurement for the grain. The kettlebells grew to glory when they were introduced in the Russian workout programmers for strengthening and conditioning by a man named Vladislav Kraevsky (Father of Weightlifting) in the 1800s. They were later introduced to America in the year 2001.
What does kettlebell training involve?
The kettlebell training regime is very different from the other traditional ones as it is based on dynamic movements. This is just one package equipment that deals with so many fitness aspects like cardio endurance, balance, agility, strength, and overall endurance.
The common way to do any kettlebell exercise is by holding it in either one or both the hands and do a high pull, or a swing, etc. Some exercises may require you to exchange the weight between the hands while you move and stabilize the core of the body too. Yet other moves include power input from the hips and the legs leading to comprehensive body movements that are unique to this type of training.
The right technique is imperative while training with kettlebells as it is more complex. To activate the muscle groups in the sequence requires a lot of safety measures and trainer effectiveness. Watch this video to understand better.
What are the top 10 kettlebell benefits?
Given that the exercises with kettlebell incorporate integrate all body movements together, you can clearly make out that the kettlebell exercise benefits are going to be many. Studies claim that kettlebell alone can put you in great shape. Let's have a look at some of the amazing results it gives:
High efficiency
Training with a kettlebell is highly time-efficient and the perfect option for the busy people. Every session gives the combined results of anaerobic as well as aerobic workouts. Such workouts require you to devote a maximum of 20 to 30 minutes.
Within this much time, the results are comprehensive as they gear up your strong muscles, cardio rate, balance, stability, and power. So much in so less time!
Full body workout
They condition the whole body by addressing the four essential fitness aspects- balance, endurance, flexibility, and strength. The versatility of results and high simplification of the workout routine is a big plus.
A lot of calorie burn
Kettlebell exercises have a lot of potentials to burn calories that ultimately lead to tremendous fat loss. This is much more than any conventional training regime. On average, you burn around a maximum of 20 calories every minute.
The best part is that fat loss doesn't stop with the workout. Kettlebell training leads to EPOC which means that there are after-burn effects too. The fat burn rate is very highly intense and continues for longer than the normal time.
Great for improving backside
This is one of the best kettlebell benefits that you receive for which you have to do specific exercises. They target a full posterior chain which includes the traps, middle back, lower back, hamstrings, and the glutes. The ballistic movements make the posture better.
They also target the muscles of the shoulders, hips, and neck too. This makes a wholesome training leading to a stronger back than ever.
Better stability and core strength
Kettlebells drive these two fitness components to the maximum potential. These exercises are like ballistic training which maximizes acceleration and minimizes deceleration leading to explosive power boosting. This is done by core contraction and breath coordination.
The multi-planar moves promote multi-directional core strengthening. The abdominal muscles get very strong with this exercise.
Improved body coordination
The dynamic kettlebell moves require complete attention from you about your body. It's like establishing a connection between the mind and muscles as you swing the bell in different directions. This directly improvises your proprioception.
This is a very important trait of great athletes. Who wouldn't benefit from awakened body senses?
Stabilized muscles and better balance
Equipment training induces the body to generate more force and make it move in a set path. This is similar to training with the kettlebells as you control the movement direction. To be able to do this requires more stability in the muscles.
This results in a great balance where you keep the body stable in a particular way to support the exercise move that you are doing.
Improved grip
Grip strength is very important which hitherto goes unattended by many fitness trainers. However, one cannot deny its essential role in almost all the weight exercises. Kettlebell training helps to build it better.
Their gravity center is on the offset and it’s hard to control them. This prevents the weight from getting balanced over your hand and makes the fingers, forearms, and wrist work more. A strengthened grip is the result.
Better motion range
While kettlebell training, you are required you to let the body loose enough so as to follow the pattern of exercise movements. This is not that simple but makes your brain wholly control the range of motions, torque, and the force across all the motion planes. It allows you to become better at improving your mobility skills by stretching the limits gradually.
All this leads to stronger and stabler joints. The body becomes more flexible while makes you ready for a wide range of sports and fitness activities too.
Training simplified
The best thing about this training regime is that the exercises are very simple, straightforward, and just need one tool that is the kettlebell itself. You just need to be consistent with the efforts and that is the key. Any standard kettlebell exercise is enough for a full-body workout and doesn't really require expert support to be learned.
Another great thing is that kettlebell workouts can be done in small spaces too and the bells don’t require huge storage areas. Also, you would need just one or max two bells. This makes the workout cost-effective too and they are easily portable too.
Wait… the kettlebell exercise benefits are not over here. These are some additional surprises that you get:
Final words
All these kettlebell benefits surely make it a very lucrative option for all you fitness enthusiasts who look for ways to amplify the workout results. It's going to be highly beneficial for people who do a home workout, who have injured backs or any beginner too. You must also take necessary precautions too, like avoid over-exercising with them, going too heavy or too light, or exceeding your power abilities.
However, you must be consistent with the right strategy and not put entire faith in the tool itself; it is not a magical ball after all. They will be just the best help if you want more in less.
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