A small, inconspicuous ball that can be used to exercise the entire body: The Kettlebell is not really new, but is currently experiencing a real upswing. So it is currently extremely hip and from the functional training areas and Cross-Training Boxes of the fitness studios! Learn everything you need to know about this effective training tool!
What is a kettlebell?
Kettlebells are ball dumbbells that are made of iron. The visual resemblance to a cannonball cannot be denied, except that the kettlebell is additionally characterized by a handle and a flattened bottom. It is available in various shapes and designs. In Germany, the kettlebell has been known since the late 19th century - but it originally comes from Russia, where it was used to weigh grain. Therefore, the weight classes are based on the Russian pud, which is equivalent to 16 kilos. Classic kettlebell weight classes are 16, 24 and 32 kilos - but many intermediate sizes are now available, ranging from 2 to 60 kilos.
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A workout for the whole body
A workout with the kettlebell is worthwhile in any case, because it is highly effective and improves not only the strength and strength endurance, but also promotes speed, coordination and mobility. The advantage of kettlebell training is that the body is trained as a unit and not - as with conventional equipment training - only individual muscle groups are addressed in isolation. Each exercise works numerous muscle groups at the same time and also always trains the core muscles. The multi-joint exercises also promote the stabilization muscles. Kettlebell training improves functional strength in the entire body, which is very important in everyday life as well as in sports, and also gets the cardiovascular system and metabolism going. And it is a super fat burner and makes the calories tumble!
Kettlebell exercises - the swing
If you don't have any experience with kettlebells at all, you should only train under the guidance of a professional at the beginning. It is very important to perform the exercises cleanly and pay attention to the correct technique. It is best to first practice the movement sequence without weight before you dare to use the kettlebells, and to have a personal trainer show you the exercises.
In kettlebell training, there are two classic ranges: The kettlebell can either be held/pressed or swung. One of the basic exercises is the swing, which is one of the most effective fitness exercises available. This exercise, which involves swinging the kettlebell through the legs to chest level, works numerous muscles in the back of the body, the abdomen and front of the thighs, as well as the endurance and grip strength.
Kettlebells vs. dumbbells
Two points make working out with the kettlebell more effective than working out with the workout with barbells or dumbbells. As mentioned above, kettlebell training works multiple muscle groups simultaneously as well as the core muscles - this is true for dumbbell exercises not. In addition, the number of repetitions makes the kettlebell workout extremely effective: the iron ball is usually swung for several minutes at a time without a break, and 50, 60 or even 100 repetitions should be doable with some training. The barbell during Bench Press even a professional will probably not be able to lift it that often!
Why not offer your members in your gym the small, effective kettlebells for training and expand your functional training area! New and used kettlebells you can also buy on fitnessmarkt.de!
Read more about kettlebells here:
When buying kettlebells you have to pay attention to the following.
How to train properly with kettlebells? Tips for training with kettlebells.
The most common mistakes when training with kettlebells
Editor fitnessmarkt.de (SIS)
Image source: bodybuilding.com
Published on: 16 November 2017