Kettlebells are a type of weights that look like a cannonball with a handle. Training with kettlebells not only increases muscle strength, but also improves flexibility, coordination and has a good effect on cardiovascular fitness. Learn about the other benefits of kettlebells and training principles with weights.

Kettlebellswere invented in Russia in the 18th century. They were used for military training, including in the Soviet army. Since the 1940s, they have been a tool intended for exercise in strength sports. Today, this somewhat forgotten instrument is gaining popularity again, mainly due to its versatility. With kettlebells you will increase your strength, improve your endurance, motor coordination and additionally get rid of unnecessary kilograms.

What is the difference between kettlebells training and dumbbell training?

In appearance, kettlebells resemble a cannonball with an attached handle. Their unique shape makes training more effective than in the case of regular dumbbells. Unlike traditional sinkers, kettlebells have a shifted center of gravity. This allows for more effective strengthening of the forearm muscles, but also forces you to maintain a constant balance, which works almost every muscle in the body - including the deep muscles. Thanks to this exercise, the silhouette does not gain an athletic build, but remains slim and develops harmoniously.

What does kettlebell training look like?

A characteristic feature of kettlebell training is that it engages many muscles at the same time. Most often it consists of performing series of several minutes in which the same movement is repeated many times. The versatility of kettlebell exercises means that some people classify them more as general development training than traditional weightlifting.

The basic movement in training with kettlebells is the swing of various variations. The most popular one is Russian: the weight is held in front of you with both hands and then set in motion by swinging it - first between the legs, then higher and higher until it reaches the height of the chest. The American swing involves raising the kettlebell to the level of the forehead. You can also swing the weight with one hand, toss it or lift and lower it like a normal weight.

Advantages of exercises withkettlebells

The most important advantages of kettlebell training are:

  • building strength and endurance of all muscles, which allows for the harmonious development of the whole body;
  • results appear faster than in the case of exercises with dumbbells and barbells;
  • improvement of condition and cardiovascular capacity;
  • improvement of body movements in the performance of daily activities, increased mobility and flexibility;
  • increasing the effects of weight loss.

Kettlebell training - who is it for?

Kettlebells are recommended for anyone who wants to combine the high effectiveness of strength and endurance training with the simultaneous improvement of overall fitness and motor coordination. Thanks to kettlebells, you can increase strength without gaining muscle mass, which makes this type of device ideal for women. An additional advantage of exercises with weights is the involvement of the muscles of the legs and buttocks, i.e. those parts of the body that most women require strengthening and firming.

Category:

ABC of exercises