Kettlebells has been around for decades and are popularly used by powerlifters for strength training. However, it caught the attention of the mainstream athletes recently. These powerlifting equipments are size of a bowling ball and have a single looped handle on the top. They are also known as girya and are used for performing ballistic exercises, coming cardiovascular, flexibility, and strength training. The weight of these strength equipments may vary between 2 pounds and more than 100 pounds. Though these strength-training equipments are more common in Eastern Europe, kettlebells are becoming more popular in United States these days. Many popular gyms are now using them along with pull up bars, weighted medicine balls, and jump ropes.
Kettlebell training gets back to basic powerlifting and strength training, which requires both functional and whole body fitness. This is the main reason for the popularity of this equipment. They focus on conditioning your whole body by forcing it while lifting and controlling a kettlebell. They specifically condition the core for contracting as a group. Thus, helps to build both stability and strength during your strength training sessions. They work on your engage multiple muscle groups at the same time. The result is a whole body workout within a short time.
The following are some exercises that you can do with a kettlebell:
Clean and Press: It is an Olympic lift, which cannot be performed only with a barbell. It also requires a kettlebell. The lifter needs to transit into various other movements from the basic swing. You have start in your swing position for the clean. Swing the kettlebell up by keeping your elbow in and continue pushing with your legs and hips. Dip the knees once the bell reaches the shoulder and get the elbow underneath your bell. Hold the strength training equipment at your shoulder. Now to move into the press, just push the bell up with your shoulder and lower it slowly. Make sure the bell remains over your head, as you push it up. Finally return to your swing or squat position and repeat the whole performance.
The Swing: This is the basic kettlebell exercise where you can one or both your hands. You will also need to use your core, shoulders, and thighs to perform this strength training exercise. Lifters must be very careful about their form as it involves compound movements, which may lead to injury and maximize output. To perform the swing, you need to squat as low as possible while maintaining the proper posture for squat. The kettlebell should be resting between your legs. Now grab the strength training equipment and rise it up, as if in a deadlift. Keep pushing your hips out. Use mainly your lower body and core i.e. use your stomach, legs and hips to drive the bell up. Though you will use your shoulders to push the bell up, your lower body and core should be the main agent of movement.
You may find it difficult initially, but with practice you can easily handle higher weights in due time. Once you reach the top of your motion, pull the kettlebell down actively and go back to your starting position.
Larry Scott is a health and fitness enthusiast and an aspiring powerlifter. Larry has published articles about powerlifting equipments and various strength training methods; he is a big fan of Louie Simmons and is a member of http://www.westside-barbell.com