Looking to add a new dimension to your workout routine? Kettlebell training might just be the answer you’re looking for! Coach John Wolf shows you the Benefits of Kettlebell Training.
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Kettlebells are a versatile piece of equipment that can help you build strength, increase endurance, and burn fat all at once.
In this video, we’ll explore the top benefits of kettlebell training and show you how to use them to get the most out of your workout. We’ll cover everything from basic exercises to advanced moves, as well as tips on form and technique to ensure you get the most out of your kettlebell workout.
Whether you’re new to kettlebell training or looking to take your workouts to the next level, this video has something for everyone. So grab a kettlebell and get ready to transform your body and take your fitness to new heights!
00:00 – Intro
00:19 – Better Form
The main thing that distinguishes the kettlebell from its dumbbell cousin is the off-set nature of the load. A kettlebell’s center of gravity lies six to eight inches away from your grip (when gripping the handle, anyway), and that makes it harder to control.
As a result, practically any exercise you do with it—from conventional strength movements like presses and squats to more unique kettlebell exercises like swings and snatches—is going to require stricter form and more muscle activation than you could get away with using a dumbbell.
Consider an overhead press for example. “It’s funny how, with barbells and dumbbells, so many people are happy to press to where their elbows are bent 90 degrees,” says Shane Heins, Director of Fitness Education for the Onnit Academy. “But with the kettlebell, everybody instinctively wants to press up to lockout, because the off-set load acts as a counter-weight, pulling their shoulder back.”
In other words, the kettlebell encourages you to do the exercise perfectly. And if you can’t—say, you arch your back or twist to one side in an effort to complete the lift—you know immediately when your form has broken (or if you don’t, a skilled trainer or training partner who’s watching you will).
02:36 – Core Strength
As stated above, pressing a kettlebell overhead will create the tendency to flare your ribs or lean back, so you have to lock your core in that much more to prevent it.
In a swing, you have to brace your core to prevent your lower back from rounding dangerously at the bottom of the movement. On any exercise you do, you can count on your core having to fire harder to stabilize your body and ensure safety—it’s not optional, as it can be with other free weights or machines.
03:34 – Grip Strength
A kettlebell’s handle is thicker than that of a dumbbell, and that requires your fingers, hands, and forearms to work harder to hold on. Coupled with the displaced load and the dynamic nature of many kettlebell movements, your gripping muscles will get a tough workout without your even thinking about it, or adding any extra work in to train them.
04:26 – Athleticism
Kettlebell exercises often have you moving in different planes of motion, and many of them can be linked together into combination movements, or flows—for example, a clean to a squat, and then rotational press. Moving your body and the load of a kettlebell in multiple directions mimics the actions of sports, so if you play anything—recreationally, or at a high level—kettlebell training can prepare you.
04:52 – Conditioning & Cardiovascular Endurance |
Most kettlebell exercises integrate the entire body, and many, such as classics like the clean and press and snatch, involve lifting the weight from the floor to overhead. Working muscles across the body over such a wide range of motion creates tremendous demand on the heart. Kettlebell flows can also burn a lot of calories and double as interval training.
05:17 – Easy Portability
Next to exercise bands and a suspension trainer, kettlebells are the easiest training tool to travel with. They won’t roll around in the back of your car like dumbbells might, and they wouldn’t look out of place on a beach or at the park.
Plus, unlike with dumbbells, you really only need a single kettlebell to get a great workout.
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