One unlikely exercise tool is the kettlebell. It’s a round weighted ball with an offset handle. Unlike barbells or dumbbells that have a continuous center of gravity, the center of gravity for kettlebells is constantly changing. It works core muscles to help maintain balance. The various workouts exercise all muscle groups on many planes. When you use kettlebells, you’ll build strength. You’ll also improve your balance, flexibility, and endurance. That makes it a complete workout.
Most people attribute kettlebells to Russia, but it has ancestry further back than that.
The ancient Greeks had the haltere back in the fifth century B.C. They were similar to kettlebells in that they were a swingable weight. The girya was created in Russia in 1704. Farmers used weights in markets to offset the weight of grain for measurement. When they were bored, they started tossing around the weights and creating games. It grew to competitions at festivals. By the 1900s, it became a recognized exercise tool. Kettlebell competition became formalized in the 1980s.
One swing works a lot of muscles.
You’ll work your abs and upper body when you swing. You also work the muscles of your lower body to maintain stability. Some movements require you to bend at the waist, holding the kettlebell in one hand. Others use your leg power. There are so many movements and swings that the combinations are endless. What part of the body do you want to work? You can do it with the kettlebells.
Kettlebells are versatile.
You can use kettlebells to warm up for more vigorous exercise, add them to your normal routine, or do exercises specifically for kettlebells. Hold the kettlebell at chest level as you do squats. It changes the exercise and adds a challenge. Work your upper by using kettlebells for bent-over rows. Doing windmills with kettlebells can be warmups. You can work your core, glutes, and legs by doing lunges and squats. Use it as a weight for arm rows and shoulder presses. Your back will get a workout doing a deadlift.
- Make sure you have the correct weight kettlebell for your needs. If you go too heavy, it affects your form and could cause injury. If you go too light, you won’t get all the benefits of kettlebells.
- Working with kettlebells burns hundreds of calories. It’s fun to do. That encourages you to do it more often. You’ll lose weight and build muscle, flexibility, balance, and endurance all at once.
- Kettlebells are easy on the back and help build those muscles to prevent future pain. They improve posture and are low impact to protect the joints.
- Kettlebells don’t cost that much, but you may need to get heavier ones as your fitness improves. It’s worth the extra cost since the exercises are fun to do, so you’ll be more likely to do them.
For more information, contact us today at Wellness On A Dime Coaching