According to historical sources first exercises, similar to kettlebell exercises, were developed during the middle ages for military training purposes in Russia. To be precise kettlebell workouts were mostly received by Russian gunners so that they could develop their muscular power and be more efficient during combat when they would be loading cannons with cannon balls.
Kettlebell training – how effective is it? With all the modern gyms and technology how often is a simple weights workout is used? And how exactly a kettlebell can help you build a fit and muscular body?
Well, it turns out that it’s too early for you to get rid of your good old fashioned kettlebell! A large cast-iron set of weights is still counted as a very effective tool for your body and arms muscular development. Approximately 30% of all people attending gyms today are using kettlebell in their training program; out of all exercises in a standard fitness program, 15% is given to kettlebell training exercises. Not bad, considering how well is a modern fitness club equipped.
The advantages of kettlebell swings are quite obvious, it’s effective in building muscle mass, increases stamina, strengthens the musculoskeletal system – especially the strengthening of the wrist and elbow joints, as well as beneficial effects on the cardiovascular system. Kettlebell training leads to active, “play” under the skin muscles. Unlike the static muscular armor of bodybuilders, people who use kettlebell swings have more clearly defined and more “playful” muscles.
How do you use a kettlebell so that you could make the most out of your training? First of all, kettlebell workouts are not suitable for novice gym attendants, and in this particular case, a novice is considered to be a person who is lifting weights for less than a year. Athletes that are regularly exercising with weights over 22 lbs can start with the lightest of the kettlebells. By the way, monolith kettlebells are available in three different weights 70.4, s 52.8 and 35.2 lbs, due to its Russian roots the last one is called “pudovaya”. So, you should start your kettlebell training program with “pudovaya” kettlebell, and it could happen that this would be the weight hard to heavy to handle at first. In this situation, sectional weights could be used or hollow plastic kettlebell can be filled with sand in order to determine the optimal load for yourself.
Weights should be increased gradually. An athlete may establish his extreme barrier behind which he should increase the load, for example, if a single exercise can be repeated more than 15 times without a big effort – it’s time to increase kettlebells weight.
Kettlebell swings should be approached after a good warm up, which should consist of stretching and flexibility exercises. At the end of the warm up it is good to dedicate at least 5 minutes to run with a change of pace to a normal walk, and only after that kettlebell training should start – see more detailed kettlebell training program below. After each kettlebell training exercise, it is sensible to have a break for at least 3-4 minutes, during that time you should maximize the relaxation of muscles impacted during the set and perform breathing exercises.
Time from the time it is good to check with a physician to determine the muscle-building potential, the level of blood and kidney pressure and tone of internal organs.