If I was stranded on a desert island and could only take one thing to keep me in shape, it’d be a kettlebell. Yes, I actually do think about things like that.
So kettlebells, aside from being doorstoppers used throughout the land in gyms, they are arguably the ultimate piece of fitness equipment. Shaped like a little cannonball with a handle, they pack quite the punch when used correctly. Building muscle, strength, grip, aiding weight loss, flexibility and one hell of a cardiovascular workout. Yet these little bad boys are often under appreciated in a gym full of fancy equipment, but there’s a reason they’ve been used since the 18th century. Lets see if cross trainers last as long as the kettlebell…
Lets talk a little bit about the benefits; starting with the beat down it can give your body if trying to burn fat. The highly metabolic cost of throwing a weight around is staggering compared to walking uphill on a treadmill for 30 minutes, you can get way more done with a kettlebell in 5 minutes. Aswell as this the strength you will develop using them will burn all the more calories as your entire body is engaged in every single exercise you do. Anyone who fears a bulky or overly masculine look that is associated with the words strength training, just don’t. An example I always use is the difference between a sprinter and a marathon runner. Sprinters will incorporate a lot of dynamic strength training (kettlebells, cough cough…) and this is why they have a firm and athletic body compared to a slender marathon runner. It all depends on your goals obviously. But just remember touching a weight and using it isn’t going to turn you into Arnie so stop worrying and try something new.
For those of us looking to save some money, the kettlebell is the ultimate solution. Gym memberships and personal trainers or in-home equipment are very expensive lets face it. But with a single kettlebell, you can have everything you need to create a healthy, fit and functional body for the rest of your life. They are nearly indestructible and relatively inexpensive. So its win-win really for you guys who are home gymers!
Another great aspect to kettlebell training is the speed of the workout you can do but also the coordination and functional fitness that comes with this. Every lift with the kettlebell engages the entire body. The kettlebell movement is never a single joint movement, every swing, lift, or press engages many joints and muscle groups forcing the body to always work as a unified whole. Since the brain knows movements and not “muscles” you become more coordinated. Exercises train your body to work as a unit. This is also why athletes look different than bodybuilders who isolate each muscle in their workouts.
But before you get started, here are 5 do’s and don’ts to bare in mind!
Don’t go to the limit! – Find a weight that works for you and master it before progressing. Don’t use your ego, use your brain.
Do use them to build a strong backside! – Strong and flexible glutes not only have cosmetic benefits, they also help you jump higher, runner faster and have better posture!
Do use them to save time and confusion! – Not only can you get through a workout in a shorter time, having a kettlebell based workout can save you from mastering a huge amount of machines and other movements.
Don't try and copy complex movements on your first time! – We all know to walk before we run, master the basics first then adapt and challenge yourself in time.
Don't let go! – You know what I was saying earlier about it being a cannonball shape, you let go at the top of a swing and your walls will look like they took a cannonball blast.
Enjoy and welcome to the magical world of functional fitness, and you can't spell functional without fun…
Sorry, ill just finish up now.
See you next time guys and thank you as always for your time. Give this post a share if you found it informative and let us know how you get on if your using them for the first time!