Benefits Of Kettlebell Training For A Fitter You
The Benefits of Kettlebell Training is they give you an all-in-one workout, combining both the strength and cardio aspects. Be your own trainer!
Make no mistake about it, kettlebells rank pretty high on the list of best all-around fitness tools in the market, and for good reason. They bring so many benefits to the table that it’s hard to even know where to begin.
Let’s first take a look at the kettlebell’s shape. Cast iron is molded into a circular sphere, resembling a bowling ball, and a curved handle is fused to the top, but, better quality kettlebells are actually formed as one whole piece.
Not only is the handle used for hoisting the bell during exercises, but, it’s a built-in carrying apparatus. This makes it easy to transport and it takes up little space compared to other equipment.
Additionally, they range in weight from very light to very heavy, giving you plenty of options to choose from. And even the largest of bells can fit comfortably in a trunk of a car, under a weight rack or in a closet against a wall. This makes them great for home training workouts.
The kettlebell’s unique, circular shape, requires that you make your body really tight when you perform exercises. This tactic helps improve force production when doing heavy lifts, and it also keeps your spine safe and in good alignment. As a result, you get an amazing core workout with every exercise you do. This in turn, boosts your functional ability in sports and activities of daily living, and also improves your definition.
The Benefits of Kettlebell training is they work multiple muscle groups in the body, including:
- Thighs and hips
- And, as mentioned above, almost every single move works the core muscles (abdominals).
A growing number of chiropractors use the kettlebell as a rehabilitation tool with patients who suffer from lower back pain. The standard deadlift exercise, which is performed by lifting the bell off the floor while hinging your hips and keeping your back straight, requires you to contract all the muscles that stabilize the spine. These are the same muscles that are often weak when back pain is present. This has been one of the huge benefits of kettlebell training for me, my lower back is much stronger now!
After a few reps, nutrient-rich blood flows to the lower back which causes relief. In addition, these muscles get strengthened from a standing position instead of lying on the floor and doing crunches by flexing the spine, which is contraindicated when back pain is present.
Anyone who is overweight or wants to avoid high-impact exercise benefits from the kettlebell as well. With the exception of two or three exercises, your feet are always in a fixed position during training, which enables you to get a full workout with little if any trauma to your joints.
And while we are on the topic of being overweight, let’s not overlook the effect and benefits of kettlebell training has on fat loss. The caloric expenditure is second to none!
In a study commissioned by the American Council on Exercise (ACE), test subjects were put through a 20-minute high-intensity interval workout that consisted of kettlebell snatches performed on and off with short rest breaks. The snatch is a ballistic maneuver that involves “ripping” the bell above your head in a fast, snapping motion, then pulling it back between your legs in a similar fast motion.
Data was collected and the average expenditure per minute was an astonishing 20-plus calories! The only way to normally get that kind of output is by cross-country skiing uphill as fast as you can.
Also the benefits of Kettlebell training is they have the unique ability to create an anaerobic state, which, literally means without oxygen. This translates to being very winded, literally gasping for breath during a workout.
When you get really winded during a workout, the body crosses into the anaerobic threshold, the same state induced by High Intensity Interval Training (HIIT), which, is the ultimate fat burning zone, and one that revs metabolism for 24+ hours after a workout.
Any time you perform a high number of reps with a moderate to light weight, you improve your muscular endurance. The kettlebell has a continuum built right in. If you go heavy and do a low amount of reps, you will build muscular strength. If you go lighter and do high reps, you will build muscular endurance. By incorporating both types of exercises in one workout, you get the best of both worlds.
Last but not least, you should walk away knowing that kettlebells are also good for cognitive function. That’s right; you need to think a lot when doing the specific exercises included in a Kettlebell regimen, or risk getting injured. By concentrating hard, this will blend into other aspects of your life, such as, balancing a checkbook, reading a book and memorizing someone’s name.
So in my conclusion the benefits of kettlebell training for a fitter are a no brainer! Isn’t it time you gave kettlebells a try in your workout? We say yes for sure! Oh and we feel the one of the final benefits of kettlebelbl training is they are a lot of fun to include in your workout!