In the last 12 months, a lot of people invested in a kettlebell. With no access to gyms due to lockdowns, kettlebells, yoga mats, and other home gym equipment became the next best thing for people who are looking to stay fit. However, before you go all out on a kettlebell, it might be a good idea to know what to expect from it.
What’s a Kettlebell
For starters, what is a kettlebell, and what makes it unique? A kettlebell is a cast-iron steel ball. Over the years, some brands made modern kettlebells made of plastic. It has a handle at the top and is used to perform different types of training.
It has been around since the 18th century. Russian circus strongmen used to train and even perform with such weights. By the late 19th century, the kettlebell became known in the world of sports in Russia and Europe. During its early years, it was more popularly known as a girya and its weight was measured by pood corresponding to 16.38 kg. It was only in the 20th century when the term kettlebell was introduced.
Reasons to Invest in a Kettlebell
It is popular highly popular for good reasons. You can’t deny the fact that a kettlebell is a practical tool for athletes and non-athletes alike. Here are some good reasons why you should buy one.
- Improves the posterior chain
Without any access to the gym, a kettlebell is a practical tool that allows you to train your posterior chain. It targets your glutes and your calf muscles. What makes it important to strengthen the posterior chain? Because of our daily activities that mostly involve sitting, it is common to weaken our posterior chain muscles. It is also discovered by experts that weak hips can trigger low back pain.
What makes kettlebells practical is the fact that you don’t get to train the posterior chain just by running or walking. But with kettlebells, you have an array of workouts to choose from whether it’s swings, cleans, or snatches depending on what you can do with the kettlebell.
- Functional Strength
Russian wrestlers and sambo practitioners were ahead of the curve when it comes to using kettlebell workouts in their strength and conditioning regimen. Even American Greco-Roman Olympic silver medalist Dennis Kolowski calls it “weightlifting times ten”
So what makes it practical? One, it has an odd design. Unlike a dumbbell that has an even distribution, kettlebells are different. The handle is lighter and the ball hangs down. And because of the instability that you have to deal with, it mimics the way you carry different objects. It’s a workout that can challenge your core. And this translates to different sports whether it’s grappling sport or boxing.
It can also work on your grips which can come in handy whether you are lifting groceries or hauling your laundry basket.
- Alternative to cardio
Kettlebell workouts are a good if not, a better alternative to running. You can do a lot of kettlebell exercises that can count as cardio. A combination of swings, snatches, cleans, and lunges along with other exercises can keep your heart rate up. There is also a study that discovered that kettlebell exercises improved the aerobic capacity of the subjects.
- Compact
A lot of people don’t have a large space for their workouts. Imagine the space that a squat rack is going to occupy in your apartment, not to mention the weights and bar that you need to add. Kettlebells, on the other hand, only require a small corner in your room.
Challenges of Using the Kettlebell
Now that you know all the perks of buying a kettlebell, you also need to know some of the drawbacks that you can get from the kettlebell.
- There is a risk of getting injured
Just like any type of resistance training, kettlebells are not free from the risk of injuries. It involves a lot of movements that could potentially cause problems especially if you don’t practice caution in your form.
Take swings for example. There are instances when beginners use their arms rather than their hips especially when they are on the later sets.
A good way to avoid injuries is to make sure that you are going to build your strength. Start with light kettlebells and build your form.
Also, you might want to stick with the simplest exercises before you even try the more complicated exercises. If you are going to be doing snatches, you will have to first master how to properly swing and how to do cleans.
- Not for everyone
Kettlebells are not a one-size-fits-all solution to everyone. If you are someone looking to bulk up, then this might not be the right tool for you. You’d rather use dumbbells and barbells. Kettlebell workouts usually involve high reps. This is also part of the reason why you don’t see bodybuilders doing kettlebell workouts.
Final Thoughts
Kettlebell is a good all-around tool that you can invest in if you are looking for an alternative workout other than regular traditional weight lifting. This is perfect for athletes and non-athletes alike. It can be a good way to burn a lot of calories and to build your cardio as well.
Though there is the risk of injury, just remember to be aware of your form and never lift with your ego unchecked.