Posted: 8/25/2010 1:45:17 AM
1. You’ll get a full body workout.
kettlebell basics focus around three core lifts - the swing, snatch and
clean and jerk. What links all these drills together is that they force
the body to work as an integral unit. Power is generated from the legs,
driven through the hips and expressed through the arms. Every single
muscle is brought into play and every single muscle is worked hard.
2. Train your other half.
is, the other half of your muscles. Traditional gym weight training
routines concentrate on slow, controlled lifts. Missing are exercises
that specifically work explosive movements. Muscle fibres can be divided
into two types, slow twitch and fast twitch. Slow twitch muscle
contracts at a slower rate and you can probably guess how fast twitch
fibres contract. Again, the core kettlebell drills focus on fast,
explosive movements which focus on training your fast twitch muscle
3. Work those hips!
and legs are some of the strongest muscles in the body. Okay, they
aren’t the most useful for posing on the beach but for almost all
sports, powerful hips will always be vital. Kettlebell ballistic drills
work the glutes, hip flexors, abdominal region and erector spinae hard
and will convey greatly improved athletic performance.
4. Get a grip.
strength can be divided into sub categories, namely, crushing grip,
pinch grip, thick bar grip, leverage and bending. We’ll cover these in
depth at a later date; for now, in this article, we’ll go over how
kettlebells can be used to develop grip strength. A well designed
kettlebell will have a thick handle and ballistic pulling of heavy
weights is a great way of developing grip strength. Why? Picture a 32kg
weight held overhead. Imagine it in freefall and only your grip is
stopping it from forming a big crater in the garden. Now imagine that
same weight being explosively pulled upwards to get it overhead again.
That should give you an indication on the grip demands of kettlebell
5. Unparalleled conditioning.
Sport training develops strength, endurance and cardiovascular capacity
equally and to extreme levels. Unlike standard gym routines with a
prescribed breakdown in number of sets and reps, kettlebell sport
specifies a fixed training period where the only two goals are to reach
the end of the period and to beat your PB. There is constant time under
tension as the kettlebell cannot be released. Even “resting” with the
racked kettlebell requires exertion and one of the major benefits is
training your work capacity in spite of ever increasing fatigue.
is something primal about kettlebell training. Anything involving heavy
weights instinctively sharpens the senses, gets the blood flowing and
adrenaline pumping. Its quite possible this is down to some evolutionary
instinct warning you that dropping said weight onto your head or some
other, more sensitive, region of the body causes a great deal of pain
but I personally believe it comes from strength exerted and power
generated. And you don’t get that sensation in your typical workout.
Find one that’s hard, makes you work, makes you sweat, makes your curse
in seven different languages, but also makes you feel like a much better
person by the end of it!