Kettlebell Fitness Training
Research states that kettlebell training can reduce the risk of injury.
To prepare for his role as King Leonidas in the film "300," Gerard Butler trained with kettlebells to develop his physique. The exercise technique is quickly gaining popularity as a way to strength train and get in a high-intensity cardio session at the same time.
The kettlebell consists of a heavy iron orb with a handle attached at the top. You can purchase the equipment in a variety of weights. The American Council on Exercise, or ACE, recommends women start with eight- to 15-lb. kettlebells, while men should start with 15- to 25-lb. kettlebells.
The exercises in kettlebell training involve total-body movements where you swing, press or pull the heavy weight. The momentum-driven swinging motions combined with the handle placement at the top of the iron orb forces your stabilizing muscles around your back and abdomen to engage to counteract the momentum of the kettlebell. In addition to motions specialized for the equipment, ACE suggests performing deadlifts, lunges and shoulder presses with a kettlebell instead of traditional weights.
The equipment itself is compact and relatively inexpensive. You can work your entire body with a single, small kettlebell which saves space. According to the Northwestern Health Sciences University's wellness program , regular kettlebell training can help reduce your risk of injury by strengthening your back and rotator cuff, improving your grip and conditioning your body for the quick starting and stopping common in many sports. Researchers at ACE found that the calorie-burning potential of kettle bells can only be matched by quick uphill cross country skiing.
Because the handle of the kettle bell is placed away from its centre of gravity, the quick movements place greater stress on the wrist than the same motion with a dumbbell would, says Fitness Magazine. Start with a lighter kettlebell and work your way up as you learn to control the movements. It is advised to seek assistance from a kettlebell instructor or personal trainer before performing the exercises on your own. Always be aware of your surroundings when working with the weight. Make sure the area around you is clear, and work over a surface that can handle having a heavy weight dropped on it. If you begin to lose your grip on the handle, push it away from you and move back out of the way.