Kettlebells as an
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From Russian farms, a century-old piece of exercise equipment becomes the
latest fitness craze today. Kettlebells move from ancient strength training to
mainstream muscle building
These cannon-ball shaped iron orbs
were created by the Russians during
the 1700s. Kettlebells build balance,
strength, endurance and flexibility.
From ancient exercise rooms, this
heavy exercise equipment enters the
modern fitness scene. Kettlebells hit
the shelves in various colours and accompanied by workout DVDs.
Basic kettlebell workout
As mentioned, kettlebells are cannon ball iron-shaped orbs that come in
several sizes. Initially, the lightest kettlebells weigh 8lbs while the heaviest
weigh at 105 lbs. Standard weight and ballistic exercises involve the
Dumbbell Bicep Curl
One-Arm Kettlebell Row
One-Arm Kettlebell Floor Press
One-Arm Kettlebell Swings
One-Arm Kettlebell Clean
One-Arm Kettlebell Snatch
One-Arm Kettlebell Jerk
Combined with nutritive diets and numerous repetitions, kettlebell exercise
can melt excess fat rapidly. The hips and the legs exert the most effort
during this training.
To begin, one must hold the kettlebell with both hands on the handle and
sink into a squat. Weight must
remain between the legs. One’s
arms must be loose while the
chest is up. As all bodyweight is
shifted into the heels, stand up
from the squatted position. The
kettlebell will swing out from the
legs to chest height.
Kettlebells as an alternative to dumbbells
A number of individuals believe that dumbbells can outdo kettlebell training.
After all, dumbbells can also be used for some kettlebell exercises.
While this claim rings truth, kettlebells are harder to handle. Because of their
thick handle, kettlebells provide vice grips faster. Kettlebells with off-centre
weight works targeted muscles better with
longer ranges of motion.
Combat athletes also benefit from kettlebell
training. The shocks from kettlebells train
users to absorb shock efficiently, which is
important to win combat sports such as
mixed martial arts, hockey, football and
Sceptics can try the following experiment
with a dumbbell: the individual must take a
dumbbell and do three sets of 20 one-arm
swings. After the first 20 swings with one arm, user must switch hands and
do another set of 20. With a kettlebell, the exercise is harder.
Both pieces of equipment are effective in weight loss. But if an individual
wishes to activate more muscles for faster metabolism, kettlebells are the