Train with kettlebells

Kettlebell workouts offer a completely different experience than training with free weights or machines. Kettlebells are designed for movement that requires the use of multiple muscle groups and, more specifically, the muscles of the core.

  • Jun. 29, 2011 1:00 p.m.
Hayne

Hayne

Kettlebell workouts offer a completely different experience than training with free weights or machines.

Kettlebells are designed for movement that requires the use of multiple muscle groups and, more specifically, the muscles of the core.

Kettlebell training works to strengthen muscles, connective tissue, bones, and joints, while also improving cardio and flexibility.

Moving the kettlebell around requires transferring power from the lower body to the upper body.  This connection is largely facilitated by the core muscles, which results in power, balance, and coordination.

Without any impact on your knees or ankles, kettlebell training also improves your cardiovascular conditioning.

Top 10 reasons to train with kettlebells:

10.  Kettlebell exercises target the postural muscles, which helps to improve posture and keep us free from pain.

9. Kettlebell training creates both mobility and stability through the shoulders, back, and hips.   The body moves optimally when there’s balance between mobility and stability.

8. Kettlebell training is a fantastic core workout, which helps create a lean, defined midsection.

7. Kettlebell training requires mental sharpness, so your workouts challenge your body as well as your mind.

6. Kettlebell training is a no-impact cardio workout.

5. Kettlebell training creates a strong posterior chain, which helps eliminate back pain due to weak core muscles .

4. Kettlebells increase balance and flexibility.  Not as glamorous as getting a lean, chiseled midsection, but balance and flexibility are the foundation we build upon.

3. Kettlebells improve aerobic capacity, which speeds up weight loss.

2. Kettlebells boost strength and cardiovascular fitness at the same time so workouts can be shorter yet more efficient.

1. Kettlebell exercises are total-body exercises so energy expenditure is higher, which means we burn excess body fat faster.

It’s important to choose the right weight when training with kettlebells.

Choose too light and you won’t learn one of the fundamentals of kettlebell training – to initiate the power from your hips and lower body.

Choose too heavy and you put yourself at risk for faulty form and breaks in the kinetic chain, which could lead to injury.

Most female clients use a minimum 20-pound (9 kg) kettlebell.  Most male clients start with a 35-pound (16 kg) kettlebell and work their way up.

 

Tawnie Hayne is a personal trainer and owner of

mytotalbodytraining.com in Maple Ridge.