You Should Really Try Kettlebell Training.
Kettlebell training increases your strength, strength, flexibility, and mobility, while working more gently on your body than barbell training. However, you can’t just pick it up and walk away without risking injury. Here are all the benefits of using them and the reasons why you should include them in your daily routine.
Kettlebell training increases overall body strength and simultaneously increases power
Unlike dumbbells, which are great for building strength and muscle in specific areas, kettlebell exercises activate multiple muscle groups at the same time. They also improve your cardiovascular health, as does high-intensity interval training . For example, kettlebell swings engage and develop many of the muscles required for a powerful sprint, and can induce breathing after just a few repetitions.
If your goal is simply to get into better and stronger shape, kettlebells are as effective as dumbbells or barbells for increasing the maximum weight you can lift and how quickly you can cause huge spikes in power on the sports field, at least in the short term. You can train exclusively with kettlebells if you like, or incorporate kettlebell exercises into your existing training program. When you train with kettlebells, you focus less on the weight itself, and instead train your body to build strength very quickly and make your muscles work very hard. All of this together means more power and control. In addition, lighter and more limited kettlebell loading reduces wear and tear on your body.
Powerful exercises that can be done with just one kettlebell
I am not embellishing anything: these exercises with weights will severely strain. If you are new to fitness, take extra care with really relaxing in kettlebell training. As with any resistance or bodyweight workout, proper technique is critical. Here are some ideas for what you can do with one kettlebell.
Kettlebell swing
If you only do one kettlebell exercise, kettlebell swings are your most effective exercise and bring you the most bang for your buck . In addition, the swing sets the stage for many other kettlebell exercises. This video from Negara Fononi explains the important basics of good swing.
When you look at it, kettlebell swings are very similar to deadlifts . The hip joint pattern, for example, is the same, but all the power in the swing of the kettlebell comes from the forward pull of the hips, rather than from using the hands to propel the kettlebell in front of you. And, just like the deadlift, keep your back straight and your lats tense, as if you were squeezing underarm juice all the time . Check out this Onnit article for details. Unsurprisingly, the ability to swing a very heavy kettlebell can also aid in the deadlift.
Remember to spend a lot of time (preferably months) practicing and mastering the kettlebell swing before moving on to anything else. Part of kettlebell training develops not only strength and endurance to move forward, but also patience and humility to evaluate and progress without hurting yourself.
Kettlebell and Goblet Squat
You can also squat with dumbbells, but the horned handle makes it easier to keep the kettlebell close to your chest. Even if you have poor squat mobility , this counterweight helps you squat deeper , stretches your hips and forces you to struggle to keep your back straight. A few key points: knees apart, squeeze your elbows, keep your chest up and press with your heels.
Kettlebell clean
When you “clean” the kettlebell (or whatever), you lift it in a quick, smooth motion from the floor straight to your chest, and then hold it in front of you in a so-called “tilted” position. You may be tempted to use just your hand to force the kettlebell roughly against your chest, but you should use the momentum from the forward thrust as you did on the swing.
Lifting the kettlebell from the ground to a standing position requires a very quick and easy change in the position of the kettlebell when the ball of the kettlebell is in contact with the back of the hand and forearm. Most people make jerks, in which the kettlebell flips over in a wide arc, and it slaps them rather painfully on the back of the hand. You will understand what I mean after a few tries. See thisfantastic video from Onnit about how to properlyplace the weight rack, and this article Jen Sinclair, which presents three different visual aids to address failures in cleaning weights.
Turkish rise
From start to finish, the Turkish Squat is the ultimate test of the shoulders, core, arms, legs, and mainly overall strength and stability. There are many steps to a full Turkish squat, so if you are weak in one aspect it is simply not possible to complete the exercise.
He begins to lie on his back while you hold the kettlebell upside down over your head. Balancing the overhead kettlebell throughout the exercise, you need to sit down and make an almost elegant pivot motion to get to your feet, then return each step back to return to the starting position. The key is to do this deliberately slowly, pausing between each step, because doing this exercise quickly negates the beauty of this exercise. In addition to the StrongFirst video above , this article from Breaking Muscle goes into this exercise in great detail.
Kettlebell snatch
The dash of the kettlebell begins with a wave of the kettlebell so that it is at eye level. Instead of stopping there, the kettlebell should continue completely above your head. As with the push, you need to quickly flip the kettlebell so that the ball touches the back of your hand. Thus, in order to properly perform a kettlebell snatch, you need an excellent swing of the kettlebell, great stability of the body so that the kettlebell does not fly out of control, the ability to stretch over your head without overloading your back, and healthy shoulder joints for balance. the weight of the overhead. For a very detailed guide, check out this article from Kettlebell Workouts.
If you are just learning to train with kettlebells, start with 8-24 kg (kettlebells are usually measured in kilograms or poods ). That’s a wide range, but since kettlebell swings are essentially bread and butter for kettlebell training, you need a weight that’s heavy enough to challenge you for a long time without burdening you with uncontrollable vibrations. You can also find certified kettlebell lifting instructors such as Russian Kettlebell Challenge (RKC) coaches who use DragonDoor or StrongFirst to find RKC certified instructors near you. Paul Tsatsulin book ” Enter the weight”, “Kettlebell Burn”, “ StrongFirst” and “The Door of the dragon” – all great resources.
Once you learn how to do these exercises with one kettlebell, advanced options include two kettlebells. Some people also use kettlebells to deliberately add instability to their exercise. For example, by holding a kettlebell upside down, called the bottom up, you try to keep it from toppling over by continuing to lift or hold the weight.
Kettlebell is a good alternative to lifting dumbbells and barbells or just a respite from it, but it’s not something you can pick up and expect to gain weight quickly. Go ahead and be patient.