Over the last decade, kettlebell training has become more and more popular and has penetrated boot camps and CrossFit classes around the world. But for some reason, Whole body conditioning Tools are often overlooked and underutilized in regular fitness routines.
As an effective alternative to dumbbells and barbells, kettlebells are a great way to shape and strengthen your body from head to toe.Due to its design, it uses a dome-shaped iron weight Increase strength and power Development, building core strength and stability, and improving durability. All the while defeating boredom and blasting the plateau.
What is the reason behind the effectiveness of kettlebells? “Kettlebell training Explosive power with muscular endurance To provide efficient and athletic training, “says New York-based strength coach Sarah Goron. ONNIT certification Kettlebell flow expert and founder of Kettlebell Strong. Comfort New York.
CrossFit L2, USA Weightlifting L2, and Kettlebell Athletic certified Gawron, also known as “Coach Sarah,” provide all the reasons why you need to add kettlebells to your regularly scheduled training routines, while I’m here to break the myths surrounding kettlebell training.
Coach Sara reveals common kettlebell myths
If you are one of many gymnasts who are still reluctant to commit to kettlebell training due to injuries or anxiety about the techniques and benefits of training tools, Goron must not allow the misunderstanding of these common kettlebells. say. Knowing the truth about kettlebells from fiction is the first step towards further benefits in training.
1. One cannot gain power with a kettlebell
- truth: “Building strength and physique can be done in different ways, depending on different factors such as genetics, diet, training programs, and body shape,” says Gawron. Good example – yes, kettlebells can build strength, but the end result is training methods, dietary / dietary methods, genetics, lifestyle (or lack) that create an environment for growth (or lack thereof). And others).
2. Kettlebells can cause back numbers.
- truth: “Using kettlebells requires the development of skills and skills, so many people think they will be injured and hurt, so they don’t use them,” explains Gawron. When using kettlebells for the first time, she recommends working with trainers to take online courses or classes that go beyond the basics. This ensures proper technology and safety.
3. There is only one way to lift and use the kettlebell.
- truth: Easy answer: FALSE! “There are many ways, styles and schools for kettlebell training,” says Gawron. “Everyone confirms and encourages that movement should be done efficiently and painlessly,” she explains.
“Some people are confused by the hardstyle, kettlebell sport, or a hybrid of the two and want to know which style is right,” she says. However, there are many different forms of movement, so there is no “wrong” way to move.
The difference between kettlebell training and dumbbells
Both kettlebells and dumbbells have a positive effect on the body, but there is a surprising difference between the two.
Interestingly, the kettlebell design allows for more complete and wider range of motion during training. “For example, with a rigorous press (when using a kettlebell), you can use the full range of the shoulder joint,” says Gawron. “If you use dumbbells or barbells, their design will reduce your movement.”
Unlike barbells and dumbbells, kettlebell exercises allow the body to train different aspects. The movements performed by dumbbells and barbells are usually done only in the sagittal plane), which mobilizes more of the stabilizer’s muscles, so the joints need to be stronger and the body needs to be evenly generated. Apply force to perform the movement efficiently.
“The kettlebell design is unique and different compared to traditional tools like dumbbells,” says Goron. “The center of gravity of the kettlebell is offset from the handle. The kettlebell is a few inches away, so we need to engage more stabilizer muscles to balance the weight on the move,” she says.
Benefits of kettlebell training
Kettlebells have proven to be the best tool for whole body conditioning, so be prepared to add kettlebells to your sweat session. “Kettlebell training is a delicate balance of improved mobility, joint stability building, muscle gain, and strength development,” says Gawron.
The traditional traditional movements of kettlebell training such as swing, clean and snatch are all power and strength movements. “It is important to have such force movements in the training to help develop stronger and more elastic connective tissue, specifically the tendons, ligaments, myocardium and joint capsule.” She explains.
Kettlebell training also develops grip strength and helps improve coordination and mobility. And of course, kettlebells also shatter the core.
“Kettlebells can be used in a variety of ways. They strengthen circuits, flows, and exercise to increase strength and improve cardiovascular,” says Gawron. And you can train anywhere. At the beach, park, home comfort, or local gym!
Top kettlebell brands for you to get started
You don’t have to invest a lot to start training kettlebells. In fact, one can accomplish a lot in the light, medium and heavyweight divisions. Choose from one of the following top three of Sarah Coach’s favorite kettlebell brands:
Note: Each company’s kettlebell type is slightly different. The handles of some brands can be long or thick, and the kettlebells are placed in different positions at the rack position. By consulting with a kettlebell instructor or specialist, you can get rid of guesswork from what the kettlebell is best for.
Get on the flow
In many cases, people may be afraid of kettlebell terminology. One of them is the flow. According to Goron, the flow is like a dance, a combination of one movement, for example a kettlebell swing, leading to another movement like a clean, and looks like a choreographed routine. It’s like a Zen with a kettlebell, and I’m moving it for 5 minutes without lowering the bell before I notice it. Keep up with the people around us, but if we can really channel in and move with purpose. So I think Flowwork really helps with that. Now that you are focused on movement, you are in harmony with your breath. That way, you can carry the bell for more than 5 minutes at a time without having to put it down.
“Many students and people who want to start using this tool have seen all these crazy streams, or have found them to be really impressive on social media. The simple thing can be a swing, and even if it’s simplified, it’s like pushing a clean, squat. That’s it. And you can do a clean squat overhead. And when you explain or tell people that it’s a flow, they’re, oh, I can do it.
Inspired by Kettlebell Rain? Let’s get started!
Coach Sara’s entry-level kettlebell training workout
Block A (Three rounds will be held as a circuit). Use this as a warm-up for the next two blocks.
- From squats to halos: 10 times
Contents: It is used to warm up and move your shoulders and loosen your lower body.
How to do: Start by holding the light kettlebell upside down (bell up) while grabbing the corners of the bell. Squat your legs about shoulder width, move them up, rotate the bell around your head from left to right, and then put it back on your chest. It’s one person in charge. Repeat 5 times (from right to left) before switching rotations.
- Suitcase + rack carry: 30 seconds on one side:
Contents: It is used to warm up and stabilize the core and to rejuvenate the shoulders.
How to do: Hold the light kettlebell in the front rack position with one hand (hold the bell on your chest while keeping your wrists strong and your elbows firm). Hold the heavy kettlebell sideways with your other hand (like a suitcase). Walk straight or in place, focusing on keeping your core tight and your hips straight. After 30 seconds, switch sides.
- Chest swing: 15 times
Contents: This hip hinge movement is used to warm up and rejuvenate the hamstrings and gluteal muscles. (Don’t feel this in the lower back.) It’s also a great starting point for learning how to learn. Kettlebell swing.
How to do: First, place the kettlebell on your sternum with both hands, your feet about the width of your shoulders, and just below your hips. (The closer your weight is to the center of gravity, the less likely it is to rest on your hips). Twist your hips, push your legs to the floor, and stand with your gluteal muscles engaged. It’s one person in charge.
Block B (strength): 3-4 sets / break between sets as needed. Try to keep the flow from one move to the next.
- Squat with both hands Clean: 5 times (both sides)
Contents: This is a great move to develop the power and explosiveness of the lower body.
How to do: When placing a light to medium kettlebell on the floor between your ankles, keep your feet about shoulder width. Return your hips and reach for the bell with both hands. Then use your legs and gluteal muscles to pull the bell toward your chest. Stand straight with the bell on your chest, lower it into the squat, and put the kettlebell back on the floor. It’s one person in charge. Reset and repeat.
- Standing seesaw press: 6 times (both sides)
Contents: Demonstrate shoulder strength and power
How to do: Hold a pair of light kettlebells from the rack position (focus on keeping your elbows close to the sides and your thumbs close to your collarbone). Push one bell toward the ceiling until locked out. Then press the kettlebell on the other side at the same time and lower the dumbbell. Continue this “seesaw” pattern for the rest of the set.
- Dead stop swing: 12 times
Contents: This is a great hip hinge movement that is an excellent building block for advancing to the kettlebell swing.
How to do: Take the same approach as you did with your chest swing before — put your feet down and the bell between your ankles. This time I will put the kettlebell on the floor. Return your hips, reach for the bell, and tilt the bell toward you. This is the starting position. From here, “hiking” the bell like soccer, getting closer to your hips, pushing your feet to the floor, engaging your gluteal muscles, and swinging the bell forward. After looking back, lower it to the floor and reset. It’s one person in charge.
Block C (core cash out): — 3 sets of 30 seconds on / 15 seconds off
- High plank drug
Contents:Focuses on core strength and anti-rotation.
How to do: Attach a kettlebell to one side of the fuselage and install it on a sturdy high board. With your other arm, grab the bell across your chest and drag it to the other side. Then reach out again with the other arm and grab the bell on the other side. Alternate for 30 seconds. (Note: If you lose the position of the board, lower it to your knees and continue dragging.)
- ½ kneeling windmill
Contents: It focuses on hip and shoulder stability as well as rotation.
How to do: From the half-knee position with one foot in front and the other foot down. Hold the kettlebell on your forefoot and push it overhead to lock out for 30 seconds. While lowering your other hand to the floor, look at the bell and rotate your torso toward the kettlebell (if you have mobility issues, place your hand on the yoga block). Return to the original half-knee position and repeat.