Top 10 things you may not
know about kettlebells and
their training effects…
1. HISTORY – Kettlebells were developed in the 1700s and have been used in sport since the 1940s.
2. YOU CAN SWING A BELL NOT A BAR – The kettlebell allows for dynamic or swinging type movements and release moves; things you can’t do with a barbell or safely with a dumbbell.
3. THE SHAPE – The unique shape of the kettlebell provides the “unstable force” for handling – key for the effectiveness of the kettlebell exercises.
4. FULL BODY TRAINING WITH ONE DEVICE – By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements of using kettlebells engage the entire body at once.
5. BETTER SQUATS, BETTER BACK, BETTER ABS – Many people lack the wrist flexibility to front squat with a bar effectively or painlessly. Squat with a KB without worrying about pain or damage to your wrists. The upright position and front load for a KB squat takes a lot of strain away from the lower back and places it firmly onto the abs.
6. ISO-LATERAL MOVEMENTS – Kettlebells are separate, allowing for the shoulder to move in a more natural plane, even a plane that is unique to its structure; a barbell doesn’t allow this.
7. DUMBBELLS VS. KETTLEBELLS – Unlike traditional dumbbells, the kettlebell’s center of mass is extended beyond the hand; the weight is actually below and behind the hand rather than in it. This changes the leverage and offers greater stimulation to the rotator cuff muscles.
8. BETTER MOVEMENT – Hips become mobile, spine stable, shoulders mobile and stable. The body is becoming more symmetrical and resilient. You start moving like an athlete and are making dramatic changes to your body composition. Great for rehab. Check out this article.
9. INCREASE BONE DENSITY WITH LITTLE OR NO IMPACT ON THE BODY! You don’t have to run anymore to get a plyometric response. The pendulum-like action of the kettlebell ballistics utilizes the stretch reflex as the kettlebells reach the furthest point of the back swing and reverse their direction. This makes heavy kettlebell work almost plyometric in action.
10. THEY ARE JUST PLAIN FUN!!!