Sunday, January 18, 2015

Kettlebell Training

I've been writing more about running then any other form of exercise. I know that is sometimes the problem with runners, we're so fixated with running, we don't do anything else. This can be a problem that is easily rectified. There are all sort of exercises that can enhance the running experience and will actually help with the mechanics of running. You got to have some strength when running.

I've been thinking about this theme for a while. I'm one of those people that also uses Kettlebells when working out.

What can one say about the kettlebell? It's a new style of exercise equipment that's been around for a few hundred years. A couple of years, it was viewed as a bit of a fad. Yet, anyone who uses one, or two understand that it adds and enhances the exercise program. The kettlebell is quite versatile for use as a piece of exercise equipment. What I like about it, is the fact that one can use it with so many different forms of exercise. When I'm at the gym, I use a lot of dumbbells for the various curls and extenstions, and when I get home, I will use my the kettlebell for some work. What I do like is that with the form, it is not as simple to curl or press like dumbbells. In fact it is the instability of the form that enhances the exercise. It is the case you do use different sets of muscles all during the same time. This is the difference between kettlebell and resistance and dumbbell. The latter two tend to isolate the muscles. You use the biceps or the triceps, and that's about it. With the Kettlebell, it feels that you are using the entire body during the exercise.

If I can give a quote from a website:

kettlebell exercises demand the use of multiple joints, which engages all the larger muscles of the body. This burns calories faster than isolation moves, which only work one muscle. “Kettlebells are also effective because they target all aspects of fitness, including strength, endurance and power,” says Mike Bell, a personal trainer at willSpace, a New York-based gym.

Men's Fitness has more then a few exercises dealing with the Kettlebell.

There are also a great variety of exercises one can use. Of course, it has to be said, there's always the caveat of misuse. If you misuse a kettlebell, there is the risk of a wrong extension and hurting yourself in the process. That holds true with all exercise programs, make sure the form is good and you minimize the risk of injury. However, once you get used to the style of the kettlebell and check your form, then it becomes a part of your program.

There are your core exercises that will help. To give the list: the first will be the Swing. Simple to do, with two hand you take the kettlebell and swing up and down.

To give an idea, I found this .pdf file a few years ago and have followed the information. It's called the Kettlebell Cardio Workout. This is another place where the Internet can be such a handy place. So much information can be found by doing a search on "Kettlebell". There also a number of videos which will give all the hints on good forms. I found this video:

I have to give some good for Scott Iardella and his website He has an interesting podcast. Yes he sell material for the kettlebell, then again everybody needs to make a living, so nothing wrong with supporting people who are doing good.

One of the coolest exercise is called "Pirate Ship". I mean any exercise that uses the words 'Pirate' and 'Ship', has to be good. So here it is:

with this bit of information, and I encourage you to read more by yourself, the kettlebell can become a positive part of your home gym. They are easy to find, check any fitness store, and you will find them. Like anything else, variety of styles, variety of price. Look around and add some kettlebells.

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