There’s a section within your gym that is seldom used but full of great potential in helping you reach your goals. Most of the people that step into your gym look over to the area and see a brick wall that they’re not yet ready to jump over, they wish they knew how and wonder if it’s really worth it. That area is the Kettlebell rack and yes it really is worth the time and tests you face in upgrading your training skills.
My name is Hanif and I am the owner of Criterion Fitness and Nutrition helping Men of varying goals, shapes and sizes enjoy a better quality of life and health. A Londoner that serves clients from all corners of the English speaking world, my passion for fitness turned into a business in 2017. Currently I’m working towards a Level 3 Cert as a Personal Trainer and outside of study I engage in Martial Arts.
One of the courses I’m really looking forward to is coming up soon InshaAllah/God willing, it’s Kettlebell Training. I, like many people used to walk past Kettlebells thinking ‘I should really give it a go, maybe later.’ The thought of not knowing how to use them properly turned me away like many of us but a Farmers Walks here and a set of Lunges there helped me in becoming more comfortable with the idea of Overhead-pressing and Kettlebell Swings.
I’m only starting the road to Kettlebell training but highly recommend this style of training and so I will elucidate to you the reasons why you need to pick up a Kettlebell or two be it by gym training or a set for your home training. But first, let us get a brief history of these weighted instruments.
Kettlebells today are fitness training tools much like dumbbells and barbell free weights but different in shape and application. Synonymous to Russian Strength Athletes and the Military, Kettlebell training has been a staple in the training of Men but it’s believed the weights were first used in agriculture to weigh up produce and the like. The traditional weight of a Kettlebell is 1 Pood, equating to 16kg and there are three areas to a Kettlebell which are the (1) Handle, (2) Horns and (3) Bell which can be formed from Iron or Steel in a traditional setup.
What makes this mode of training unique is that the user must control the weight against the force of gravity and their shape. Often described as the ultimate training tool, let’s look at why this style of training is so good and why you should get into it.
Cardiovascular fitness can be improved
“Continuous kettlebell swings can impart a metabolic challenge of sufficient intensity to increase V̇o2max” and concluded “Kettlebells provide a useful tool with which coaches may improve the cardio respiratory fitness of their athletes.” (Farrar, Ryan, Mayhew, Jerry, Koch, & Alexander, 2010)
Increase muscle strength, hypertrophy and endurance
Kettlebell training can be appropriate for a wide range of training goals including strength gains, endurance and hypertrophy. The various exercises you can utilize through repetition coupled with the resistance and forces of gravity can greatly increase your progress while adding diversity to your programme.
A greater range of motion is needed with this style of training due to its vigorous nature which will help improve flexibility.
Adaptations to body composition
This style of training will decrease body fat and increase lean muscle, coupled with aerobic training you’ll find it effective in improving and adapting body composition.
Many of your muscle groups are recruited during kettlebell training and this is much like the tasks of everyday living. Core stabilisation is needed as you control your body during kettlebell lifts. You’ll find many everyday movements lighter upon you due to this form of training.
If you’ve never touched a kettlebell but wondered why they seem to be in every gym, now you know. They are reasonably priced for the benefits you can gain from using them if home training is your thing. They are conveniently storable, movable and longlasting; as 2021 approaches and Gym’s are closed again due to the Covid19 virus it makes sense for anyone that wants to continue training to get a bell or two.
As I progress in my training I will be incorporating more kettlebell work into my exercise programming. Weight-loss goals can be smashed with kettlebells and if strength training and endurance is the goal kettlebell’s got things in check still.
If you’d like more information on this style of training or if you have a question regarding current products and services I offer including Weight-loss assistance for Men then get in touch [Here] and I will reply to you as soon as possible. If you haven’t downloaded our Ramadan Health Guide do-so by joining the mailing list (on our Home Page).