Kettlebells are an ancient strength and conditioning tool. They are a simple device consisting of two metal rods with handles attached to both ends. The handles are not actually meant for gripping as they are riveted to both ends so that they can be hung on a wall or hung over a door. They are simple, easy to use and inexpensive. This is what sets the kettlebell apart from other fitness equipment. This article will take a look at the history of kettlebells, their uses and some of the best ways to use them.
The history of kettlebells is somewhat uncertain. However, there are many facts that have been ascertained. The most likely scenario is that the handle of the bell was originally used as a weight bench to lift weights off of the ground.
As time progressed, the handle was modified to become more like a modern rack position snooker stick. Eventually, the bell was made even stronger and the handles were changed to be one long metal bar with multiple hooks on each end. From there, it has steadily gone from strength to strength. Today, kettlebell exercises are used by Olympic weight lifters and world record holders. The most common exercise with the bell is the clean and press. For the purposes of this article, the clean and press will be assumed to mean performing a barbell clean, which involves both the clean and the press movements.
To perform the clean and press, stand straight with both feet apart. Hold the kettlebells in front of your body with your palms facing behind you. Use your own body weight to push the bell towards your legs, keeping your back straight. Then, using only your legs, push the bell upwards until your shoulder level with your chest. Stop just below your chin.
For the next set of exercises we will use a narrower grip. Start by holding the handle of the kettlebell with your palms facing behind you. Now perform the overhead position snooker style, leaning back until the handles pull your spine back. Push the bell back until it’s above your head again, pausing in the upward position.
The third set of kettlebell workouts will focus on hip flexion and internal rotation movements. To begin this set, stand with your feet shoulder width apart, then grip the handle of the kettlebell with your palms facing behind you. Then, do a push up with your hips, staying in the push up position as long as possible.
The fourth set of kettlebell workouts will focus on strength training. For the first rep, do a regular push up. Then quickly jump to a standing one-rep max. Continue this pattern for three sets of twelve, thirty, sixty, and eighty reps. For the final set of the workout, do a traditional medicine ball clean, using your legs to provide resistance.
The kettlebells Russian strength training system provides a unique workout that can help those who are looking to add Russian touch to their strength training program. Kettlebells are a great addition to any strength training regimen because they allow you to control weight as well as the angle of the lift. They also work out the biceps, chest, abs, and triceps. The way to perform them is to grip the handle in a semi-circular motion. This motion helps to strengthen and tone the muscles while working out and provides a great cardio workout at the same time.
Many of the same benefits of kettlebell lifting can be found in other sports such as baseball, rugby, swimming, wrestling, basketball, and track and field. These athletes use their form skills to become strong. Even the little girls play ball and volleyball. As you can see, kettlebell lifting is just as important to a young athlete as it is to a young bodybuilder. Russia has long been considered a powerhouse of sport and physical fitness. The techniques of Russian sport lifting are very unique, but it is safe to say that every aspect of it is sound.
Another benefit of Kettlebells that makes them unique is the added strength and mobility that they offer. A strong kettlebell swing builds explosive power. Kettlebell swings develop lateral and knee lift. The weight lifted during a kettlebell swing develops arm strength, but it is the movement that are so valuable. Many Russian weightlifters have been known to hit record sets of over 100 pounds with the swing only.
Kettlebells build muscle while you rest. A well-designed workout program incorporates kettlebell exercises with high intensity lower body workouts. This will allow you to build lean muscle mass and get your body to a true muscular hyper-development level. You will develop a better posture, balance, and core strength that will lead to increased comfort and a more positive self-image. Your body will also thank you for including kettlebell exercises in your fitness program.
If you liked this content, check out Bowflex Kettlebell