Kettlebells are bell-shaped weights with a thick handle
Lifting and swinging the Kettlebell enhances mobility, muscle, increases strength and flexibility, and improves cardiovascular fitness.
The exercise movements allow multiple muscle groups to work together, also known as a compound movement. It works on the theory that you shouldn’t take three days to isolate and train each muscle group individually, as you risk creating an imbalance and injury and can remain weak in key areas. To achieve total body strength, Kettlebells work your body as one unit, the way it was designed to do, and develop the weakest links in your body to become functionally strong.
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 strength, co-ordination and the use of the other muscles through your arms, shoulders and your core stabiliser muscles. You use around 600 muscles in a workout and exercise your cardiovascular system too – it's definitely a total body workout.
People can do amazing workloads with very light weight because of acceleration in the swing. The acceleration in the swing produces greater force and has a multiplying effect on the work load.
Burn up to 1000 calories per class and increase your metabolism for hours after you have finished training.
This is a way to elevate your heart rate into cardiovascular training zones while resistance training. This is done because you are using the body’s muscle fibre, contracting it quickly under heavy load. This intense metabolic activity creates the oxygen demand and high heart rate of an intense cardio workout while remaining on the spot. If you want to get fit, burn body fat and improve muscular shape simultaneously, this is the way to do it in a time efficient way.
A lot of the movements require fast ballistic contractions, which if done regularly will promote speed and power. If you are involved in sports, the fast dynamic application of strength is far superior to static, slow strength. The Kettle Bell enhances the elastic potential of your muscles. Although you will be using the Kettle bells as resistance tools, they also form part of the cardiovascular workout, so repetitions are kept that little bit higher.
Kettle Bell training is one of the best ways to stabilise your core and joints, and it also aids force transference through your body. Core stability is reliant on developing the muscles around your spine and torso and is improved with the torso pressurisation that is achieved with correct breathing.
Some movements are very similar to yoga and require a lot of flexibility. Open out your joints and stretch your muscles to their full potential, all with the benefit of added resistance. The process of performing a full range of motion allows for muscular balance and correct movement around your joints.
You must be precise with your technique and tell your body the patterns you want it to create. By doing so, you will develop the neural pathways to the contracting muscles, which will help you to control your body movement.
You will find that when participating in a class environment, where others have similar goals, you will push yourself a lot harder than if left to your own devices.
An important part of any routine is to strengthen the core, to correct posture and protect the spinal column, therefore helping to alleviate any lower back pain.
The most over looked part of any exercise regime; better health and well-being and a sense of achievement from regularly working out.