Understanding The Uniqueness
Of Kettlebell Exercises
Kettlebell exercises are done by the
use of a cast iron weight that looks like a cannonball with a handle.
Kettlebell were initially used by both men and women mainly to increase their
strength but as time when by it was found out that it could also increase
endurance, agility and flexibility. The choice of Kettlebell mainly depends
with individuals as the best Kettlebell for one person may not be the best for
another person. Choosing the best Kettlebell for exercises is therefore a bit
of a personal matter. The main factors that facilitate the choice of a
Kettlebell include individual physical readiness, the type of exercise that the
individual desires to do, and other training variables.
There are various
points that you should consider when choosing the best Kettlebell for your
- the weight – It is
important to choose the weight that you are comfortable with or you can
manage to lift
- handle design – choose
the best design that you will be comfortable with when doing the exercise
- handle thickness –
choose a thickness that you can hold without any problem and that you are
comfortable with to ensure ease when doing exercises
- the Kettlebell color
- materials of
The best kettlebell mainly depends on your level
of fitness and gender. For women it is recommended that they start with an 8
kg/18 lb kettlebell, while men should start with a 16 kg/35 lb kettlebell.
Types of Kettlebell
There are various types
of exercises that are performed with the use of kettlebell. Some of these are:
The Kettlebell Swing – It is
the most basic type of all kettlebell exercises. All you need to do is to
half-squat, while holding the kettlebell in your hands, and then stand up swing
the kettle bell without letting it to fall on the floor. The kettlebell will
rise in front of you to about shoulder height, do this repetitively. Kettlebell
swing exercise is mainly done to strengthen the legs and knees. It is also a
fantastic conditioner, body fat burner and also helps in developing back
The Press Kettlebell - This
is mainly done by placing the kettlebell against your forearm and chest then
make a slight bounce from your knees, presses the kettlebell overhead till you
arm fully extends, and then lower it , repeat these action about 5 times.
Kettlebell press exercise mainly strengthens the upper body parts such as arms
and shoulders keeping them tight and balanced.
Turkish Get Up – This is done
by lying down with the kettlebell gripped firmly then press it overhead and
slowly stand up to your feet. This exercise targets the whole body as it works
on arms, legs and helps someone to get balance. Turkish get up works on
abdominal muscles twice as fast as traditional sit-ups. It helps in reducing
the amount of tummy fat thus gaining a healthy and a fit body.
The kettlebell Snatch – It is
said to be the most difficult kettlebell exercise to learn and to master. It
similar to the kettlebell swing, but the only difference is, instead of the kettlebell
just swing up to your shoulder-height, the kettlebell goes a bit higher up
above your head. You hold it there for a second before reversing the movement
and bringing it back down to the ground. Snatch kettlebell exercises
mainly target the lower body, arms and shoulders.
Kettlebell Exercises for
Benefits of kettlebell exercises
Using kettlebell has a lot of advantages and
healthy benefits such as:
- Having regular
kettlebell workouts and exercises helps in losing weight and assist you to
achieve health and fit body.
- Helps to develops strength at the extremes of
your range of motion – exercising using kettlebells
creates the ability to alleviate your joints, improves flexibility and
- Kettlebell exercises manage to correct
imbalances in our bodies – Getting
Kettlebell training divulge the weaknesses and weak spots of your body and
ensures that proper functioning of the whole body.
- It improves recovery incase of injuries – Kettlebell
exercises facilitate active recovery to injuries during athletics and provide
- It helps to builds muscular strength/endurance
– Kettlebell exercises such as snatches helps in enduring
strength and develops a strong work capacity and anaerobic threshold.
Muscular strength and endurance enables someone to perform highly
repetitive movements with less fatigue, reduced lactate build up and less
- Ensures Fitness – Kettlebells
exercises improves functional
fitness that allows someone to handle all the daily
physical tasks with more ease,
less fatigue and fewer aches, pains and niggles.
- Regular kettlebell exercises reduce the Risk of
Disease – Cardiovascular diseases such as heart attacks,
stroke, and cancer among others can be prevented by doing regular
- Using kettlebell for your exercises saves you
time and money – Kettlebell exercises are good than going
for gym as you don not have to walk to the gym everyday and the effect of
using kettlebell is a third of that of going to a gym. The result that you
are supposed to get in one hour in the gym is only 20 when using a
- Using kettlebells gives you a good posture – Generally
kettlebell exercises strengthen the entire posterior chain. A good
posture is the key to athletic performance.
- It increases mental focus –
kettlebell exercises usually result in improved coordination and mental
focus. When doing exercises your mind is focused to the movement of the
kettlebell and this calms the mind reduces stress and in long run
increases your mental focus in all that you will be doing.
- It reduces the signs of aging – Regular
kettlebell exercises strengthen the muscles of older people thus enabling
them to recovery quickly from injuries, sickness and reduce pain of their
In conclusion kettlebell
exercises are good for everyone as it having great benefits as stated
above. If you wish to loss weight, be fit and healthy or even reduce the case
of diseases, then try out kettlebell.
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