When it comes to strength training, most of us have the same vision: a huge gym filled with roaring and grunting men, stacks of weights, and rusty barbells. None of that sounds very appealing, which is why most of us don’t rush to the gym for that reason. However, a new type of training is starting to make the rounds, involving kettlebells instead of free weights. What exactly is this workout, what are its benefits, and could this different and unique style of strength training be for you? In today’s article, we take a look at the potential benefits of a kettlebell workout and see if it might be the perfect solution to your gym woes.
The kettlebell looks like a traditional kettle, a round body with a loop at the top. Originally designed by the Russians, it enhances strength training by engaging the entire body rather than isometrically training just the arms. To train with kettlebells, you bend your legs and often swing the bell skyward, using your entire body to do so. This results in not only fat burning, but also an excellent core workout. Here are some sample exercises to give you an idea of what you might be doing.
The first is the one-arm swing. Grab your kettlebell in one hand, and then stand with your feet a little more than shoulder-width apart. Lower into a half squat and then straighten your legs and back, lifting the kettlebell to waist height before squatting down and lowering it back down. This should be a natural rocking motion where you build a rhythm, burning your butt, legs, lower back, shoulders, and forearms as you go.
Another great exercise is figure eights. To do this, you’re going to squat down, with your legs wide apart and your knees bent. Hold the kettlebell in your right hand and then pass it over your right knee and behind your left, where you pass it to your left hand. Bring the kettlebell around the front of your left knee, across it, and then behind your right. You should begin to trace a figure 8 on your legs, trying to do it for at least fifteen repetitions before standing up. This should work your butt, hamstrings, quads, lower back, and shoulders.
These are just two examples of exercises made possible by the unique shape of the kettlebell. Check them out for more!
