Kettlebells originated in England in the 17th century. They were created by a fellow called John Broughton who was working to perfect his boxing form. He wanted to create a more effective exercise regime that would toughen and tone the body without putting undue stress on the arms and hands. His efforts were rewarded when he was able to successfully use kettlebells to create a more muscular arm.
Kettlebells are one of the most flexible exercise systems that you can use for your whole body. The kettlebell is basically a cast iron or steel ball with a handles attached to the front. It’s use is to do a variety of exercises which include free-weights exercises which combine strength, cardiovascular conditioning. A well-rounded program with kettlebell strength training will improve your conditioning levels, balance, endurance and core strength.
Kettlebells aren’t just for heavy weights either. They’re great for a wide range of muscle-building exercises including the classic squat, chest press, overhead press, deadlift and pull ups. They’re so versatile because you can use them for a wide number of lifts and work out different muscles with each. That way you can get a complete workout with your kettlebells.
In this related story, we’ll take a look at another ancient fitness device known as the posterior chain. The posterior chain refers to the smaller muscles which run up and down the hips. These muscles, along with the larger gluteal muscles, make up the core of the body and they are what you use to stabilize your body while you’re squatting or walking. If you have good mobility, you probably already know how important it is to be able to move freely through the hip joints during a movement. This is where kettlebells enter the picture.
To perform this exercise, stand in front of a chair or bench. Hold one of the two kettlebells at your sides with your palms facing away from your body. Squat down slowly, holding the bell at your sides until it is almost touching the floor. As you keep your back straight, pull the bell back up to your chest at a constant force. Do this on the same exercise, but this time, allow the bell to hang at your shoulder-width apart.
Now that you know how to use kettlebells in a proper way, it’s time to give this old cardio workout a revamp. To do this, lay down flat on your back with your arms extended over your head. Bend your knees slightly and lock your elbows when your hands are above your head. Then lift your legs and quickly push your hips backward until they are parallel with the ground. Slowly stand up, taking one foot out in front of the other as you do so.
With your hands directly under your chin, place both your hands together to form a straight line and hold the barbell straight over your head. Slowly lower the weight to your chest area, and again, push your hips backwards as you do so. Try these movements with the side arms to make sure you are working each side of your body equally. Begin to feel the effects of these kettlebell movements in your upper back, abs, and glutes as you do so. They work on different muscle groups than you normally would, and will serve as a great supplement to your regular workouts.
Kettlebells aren’t just for bodybuilders and football players anymore. They are also great for women looking for a little additional exercise and even for someone who wants to build a little strength or lose a bit of fat. The only downside to this form of exercise is that it takes some getting use to. However, once you get used to it, you will begin seeing much better results than you ever did before. As I alluded to above, they are a great way to gain muscle and lose fat, while giving you all of the benefits of cardiovascular exercise without having to lift a pound of weight. If you are ready to take your workout to the next level, I highly recommend you give kettlebell training a shot.
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