History Of Kettlebells
A kettlebell is a weight topped by a curved handle. This should be gripped with one or both hands. Kettlebells date back to ancient Greece. They were later used by farmers as counterweights to weigh grain in Eastern Europe and the Soviet Union. During the 1800s the kettlebell joined the traveling circuses of the period. They were used by jugglers and “strong” men. The modern popularity of kettlebells is tied to their use by Russian soldiers, athletes and Olympians for strength and resistance training.
Using a single kettlebell, you can train all of your major muscle groups while burning 20-30 calories per minute. With the right combination of exercises your kettlebell can provide a number of benefits such as:
- Cardiovascular workout
- Resistance training
- Endurance training
- Improving your flexibility and
- Help with mobility
Performing dynamic kettlebell exercises will help you to achieve stronger and leaner muscles in half the time of traditional workouts
So what are the benefits of using Kettlebells for your home workouts?
Your fitness program needs to include Core, Cardio and Resistance. When you follow a traditional workout, you should train each area with different machines or equipment. Spending 10 or 20 minutes on each piece of kit. A kettlebell turns your body into a fitness machine. It does this with intense training in three dimensions. By working all of your muscle groups you are getting a complete body workout (Cardio, Core and Resistance) in half the time of a traditional workout.
Burn More Calories
Kettlebell workouts will build lean muscle while burning more body fat and calories. Moderate intensity training with a moderate weight kettlebell burns an average 20 calories per minute which equals 400 calories during a typical 20-minute kettlebell workout. Alternating kettlebell swings with goblet squats will train all of your muscle groups and burn the maximum calories.
The Perfect Combination
Kettlebells are suitable for both men and women, regardless of your fitness level and body shape. Kettlebell training offers the benefits of strength training combined with the flexibility of yoga and Pilates, building a body that is strong, proportionate and graceful. Kettlebells also increase your stability, balance and control allowing you to lift heavier weights if you return to using free weights. Versatile kettlebells can also be used in a post injury rehabilitation setting, and are useful in developing explosive speed and power when used by competitive athletes.
Ideal For Home Use
The kettlebell is small, compact and easy to store. They are available in increments of pounds or kilograms and once your “outgrow” one, move up to the next one. When used correctly, your it can replace a barbell, a pair of dumbbells, a medicine ball, grip devices and a variety of cardio equipment. Thanks to their small size and the types of dynamic exercises involved. Kettlebells can always be used in an extremely small space. Allowing you to workout even when you don’t have much space at home that traditional equipment would require.