Kettlebells - How do they work?
Unlike a dumbbell or barbell, the Kettlebell’s centre of mass is offset from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination when exercising, but also the recruitment of other muscles through your arms, shoulders and core.
You can work every muscle group in your body using a variety of moves; lifting it, swinging it, passing it from hand to hand. As your confidence, strength and co-ordination develop you can move on to more complex routines and exercises and use heavier weights.
Anyone can benefit from a regular Kettlebell workout. A Kettlebell workout will develop your all-important core stabiliser muscles that help your trunk become strong preventing back pain. It will also tone up flabby arms, hips, thighs and your butt.
You’ll burn at least 800 calories from one session (depending on the session length) and use 600 muscles and exercise your cardio-vascular system.
The overall result will be increased strength, flexibility, timing, muscle tone and general body conditioning.
The key benefits of Kettlebell training over regular cardio vascular workouts are:
1. Increased muscle tone
2. Burns a greater amount of energy
3. Combines cardio vascular and resistance workouts to improve overall fitness
4. Proven to significantly improve self esteem
5. Develops inter-muscular teamwork and functional core stability
6. Offers the benefits of strength training combined with those of Pilates and Aerobics
7. Increases stamina and strength-endurance like no other form of exercise
8. Dramatically improves flexibility and speed
9. Delivers an intense workout that can be done in half the time of a traditional workout
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Kettlebell Example
Top of 1 armed swing
Sideways lunge