Kettlebell (KB) workouts, part of gym or strength-training routines, are great for overall body conditioning. It is versatile and can be used for cardio and resistance training as well.
Kettlebells were originally used as farming equipment in Russia since the 1800s. However, the benefits of using them for workouts were identified soon. From the late 1940s, kettlebell workouts became part of the athletics training programme of the erstwhile Soviet Union (USSR). It caught the attention of the world, and its popularity has soared since then.
When and how to do kettlebell workouts
“Kettlebell exercises provide a full-body workout and can be done with limited space in any setting like home, gym or outdoors,” says Siddharth Sarpotdar, a Pune-based level 1 and 2 kettlebell coach and IUKL (International Union of Kettlebell Lifting) gold medalist. “The full-body workout enhances the overall conditioning and fitness of a person.”
Sarpotdar, founder of SPAR Fitness, adds, “Kettlebell complements all sort of fitness activities like running, cycling, swimming and strength training, only if it is scheduled properly and optimally, keeping in mind the specific goals and objectives of the trainee.”
Benefits of kettlebell exercises
The benefits range from enhancing muscle mass and body composition to improving balance and coordination of the body.
“Kettlebell workouts strengthen the core and posterior chain muscles which helps an individual to lift heavy weights, thereby improving muscle strength, muscle mass and body composition,” says Sarpotdar. “Strengthening the core and posterior chain muscles also helps in improving the body posture.”
Working out with kettlebell helps in increasing the overall bone density along with strengthening the tendons, ligaments and muscles, ultimately helping in managing arthritis. The exercises indirectly train the central nervous system as well through different types of movement (direction and planes) that require neuromuscular coordination. It improves overall balance, coordination and core stability.
Proper form and technique are important
Form and technique matter in any form of exercise, and it is all the more important for kettlebell workouts as they involve movement. Incorrect form can lead to severe injuries. Those suffering from health issues (like fluctuating blood pressure and arthritis) should consult a health professional before engaging in kettlebell workouts.
Popular exercises with kettlebell
Exercises involving kettlebell for improving overall body conditioning include:
- Snatch
- Swing
- Goblet squat
- Farmer’s walk
- Thruster
Takeaways
- Kettlebell workouts help in improving balance, coordination and stability along with strengthening the muscles, ligaments and tendons.
- Incorrect form can lead to severe injuries and those suffering from health issues should consult a health professional before engaging in kettlebell workouts.
