The kettlebell is a cast-iron or steel weight used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of girevoy sport.
Benefits of kettlebell training:
- Improves Explosive and Maximal Strength.
- Improves strength, power and endurance.
- Taxes both aerobic and anaerobic systems.
- Positively impacts cardio respiratory endurance and promotes changes in body composition.
- Increases musculoskeletal health by reducing neck, shoulder and low back pain, and increases trunk extensor strength.
- Is transferable to traditional weight training and bodyweight exercises and is an excellent alternative to traditional weight lifting.
Prime movements in kettlebell:
Kettlebell Swing: The kettlebell swing is a basic kettlebell exercise that is used in training programs and gyms for improving the posterior chain muscles. The key to a good kettlebell swing is effectively hinging at the hips, creating stability through the frontal plane.
Clean and press: The Kettlebell Clean and Press combines 2 exercises the Kettlebell Clean and the Overhead Press. Combining these 2 exercises into one fluid movement will work most muscles of the body as well as putting large demands on your cardiovascular system.
Turkish Get-up: A kettlebell exercise that combines the lunge, bridge and side plank to build strength. With a vertically-extended arm, the athlete transitions from laying supine on the floor to standing.
Kettlebell Snatch: Before performing the Snatch you should be proficient in the Swing, the Clean and the Press. The Snatch is a modified swing where as the kettlebell swings up above the head, the bell flips over the hand and ends up in the same overhead position as the press. Do this in one complete fluid motion.
Kettlebell training as cardio endurance and strength endurance: Like with most exercises, we can change the kettlebell swing’s effectiveness for our goals based on load. Imagine I asked you to perform one hundred swings non-stop, how much load could you use? And what kind of workout would that give you and what would its benefits be? But now imagine I gave you a much heavier bell, one you could barely swing for ten reps and made you do eight to ten sets. How different do you think that would be?