It was not without reason that exercises with kettlebells were revered by strongmen in times when barbells and weight plates did not yet exist. Such equipment is a universal tool with which you can take strength to a new level and develop muscle mass.
Kettlebell fitness allows you to improve your physical condition. Today, kettlebell training includes a number of the best kettlebell exercises that promote coordination.
Kettlebell lifting, exercises of which are considered one of the most effective movements, is recommended for those who want to be strong and look like a physically developed person.
What is a kettlebell used for and what is its effectiveness on the body?
There is a difference between this discipline and bodybuilding. Kettlebell fitness is used to work the body completely. It can be compared to weightlifting, where the potential of muscle groups helps lift the weight. Bodybuilding, in turn, works differently: the focus is on a separate muscle group.
Kettlebell exercises can develop strength, and it, as athletes know, is determined not by muscle mass, but by the strength of the ligaments. That is why kettlebell lifting is practiced in military structures.
Training with kettlebells for beginners is a difficult process, because characteristics such as coordination, strength and perception of amplitude are not developed. Because of this, beginners abandon this sport without getting the desired result.
It should be immediately noted that the potential of this discipline is great, including the growth of strength indicators, muscle mass and improvement of one’s own body.
What muscles work during training?
First, you need to highlight the areas of work with this inventory:
- classic exercises for kettlebell lifting;
- adaptation of equipment for bodybuilding;
- fitness with weights.
Kettlebell fitness is practiced by both girls and men for cardio and body work. In this case, all muscle groups and ligaments are involved in the exercises.
Often inexperienced athletes try to pump up their muscles with kettlebells, adapting this equipment for bodybuilding. This method, according to experts, is considered incorrect. It looks like this: a person takes bodybuilding exercises and performs them with a weight. It is important to understand that the amplitude of this instrument is completely different, so concentration on a separate muscle group during the exercise is difficult to achieve.
Classic kettlebell lifting is the work of the whole body and each muscle group. The exercises work the back, gluteal muscles, leg muscles, shoulder girdle and other small muscle groups. During kettlebell training, you should not concentrate only on the muscles, because joints and ligaments also play a role in every movement, which must be approached with no less responsibility.
Are kettlebells effective for weight loss and muscle growth?
A set of exercises with a kettlebell can both rid the body of excess weight and increase it additional kilograms of muscle mass. All that is needed for this is to correctly manage the exercises and the weight of the equipment.
Muscle mass grows after serious stress to the body, which occurs during heavy training. It is important to distinguish between working on strength and working on mass, because these are two different directions. In our case, we use kettlebell exercises that maximize the potential of each part of the body. In this case, the working weight is 60% of the maximum performance of a particular person. You should not forget about proper nutrition to increase muscle mass.
Kettlebell fitness as a means of losing weight is very common in gyms. Every movement contributes to cardiac pacing. The more energy expended on a kettlebell exercise, the more energy is required for recovery. It follows that if you eat right, energy will be drawn not from food, but from stored fat layers. Exercises with a 16 kg kettlebell are better suited; this weight will allow you to do more repetitions.
Scammers
Skeptics claim that there is no secret in the shape of the magical component of this weight. And all the hype is a scheme artificially created by scammers. The Internet is replete with identical, mostly paid texts. A huge number of people are responding who want to make money quickly and easily. Consequently, people who have taken the bait are already looking for those from whom they can buy these weights. Fraudsters are raising prices for goods and selling shells they had already bought for a lot of money.
As a result, you have the USSR tumbler weight. You bought it with the goal of making money on the difference, but you can no longer sell it. The problem is that this product ceases to be interesting. And it turns out that the USSR tumbler weight you purchased actually does not represent any particular value.
Advantages and Disadvantages of Kettlebell Training
As with all disciplines, kettlebell training has a number of advantages and disadvantages that should be considered in detail. The characteristics of kettlebell exercises at home will positively or negatively impact the needs of each athlete. For example, some people like extreme strength training, others prefer isolated movements.
We can safely say that training with kettlebells is not suitable for everyone. This is influenced by specificity, risk of injury and other factors that prevent specific requirements from making wishes come true. Therefore, exercising with weights at home is a matter of preference; some people want to lose weight with the help of this equipment, others want to become stronger.
Advantages
The list of positive aspects of training with weights includes the following:
- improved coordination;
- gaining muscle mass;
- increase in strength indicators;
- improving physical fitness.
Moves like kettlebell swings and flip-flops require coordination to sense the implement. That is why every new movement will contribute to the process of adaptation of the body.
Gaining mass and improving strength is the main advantage of kettlebell fitness for men. Holding a thick handle helps develop grip strength, and compound movements improve physical fitness and force the body to add additional pounds of muscle mass.
Most importantly, exercises with kettlebells for weight loss always remain in the arsenal of women and men. According to athletes, discipline is the best method for doing cardio.
Flaws
Among the popular negative characteristics of training with kettlebells for strength, the following should be highlighted:
- high risk of injury;
- poor adaptation for different purposes;
- unsafe for others.
Injury risk is the main reason why potential athletes decide not to engage in this sport. The culprit is the inexperience of beginners and lack of seriousness in performing the exercises.
Working with a weight at any time can lead to such unpleasant consequences as ligament rupture, joint injury, tendon strain, and so on.
Being cannon fodder for a weight, the body is exposed to danger, because the specifics of the projectile are unpredictable in combination with the negligence of the athlete. It is recommended to use safety precautions during work, which include special bandages, gloves, knee pads and elbow pads.
One of the important points is the use of durable shoes (sneakers, boots). No one knows when a weight will fall on his leg during morning exercises. Such an incident can cause any consequences, from bruise to serious fracture.
Also, when performing extreme movements with a kettlebell, there is a danger to those around you, because if it flies out of your hands, the target will definitely receive serious injuries. It is better to practice at a time when no one is around, or to warn others about the danger.
Structure of the kettlebell[edit | edit code]
Structure of a kettlebell Structure of a kettlebell
Example of the structure of a kettlebell on RF patent No. 2484870:
contains a spherical balanced hollow body (1) with a cut (2) at the bottom, a bow (3) at the top and weights (6) with threaded fixation inside the cavity, the cavity of the spherical body is open from the side of the lower cut (2), made cylindrical, vertical from the inside thread (4). In its middle and upper part, the cylindrical cavity has lateral symmetrical relief recesses (8). The weights (6) are made disc-shaped with an external thread corresponding to the internal thread (4) of the cylindrical cavity; at the ends of the weights 6 they have recesses (9) for their installation. On the cut side (2), the cylindrical cavity is closed with a removable plug (5). The end recesses (9) of the weights (6) can be made for installation with your fingers. The removable plug (5) can be equipped with holes (10) for installation with your fingers. The body (1) of the weight contains two horizontal, diametrical, parallel to the horizontal section of the arch, holes (7) for visual monitoring of the position of one or two weights (6), respectively. The technical result is the implementation of a sports apparatus with a stepwise variable weight, for training with a gradual increase in load, while maintaining the outer surface of a standard competitive weight and its balance (at the center of mass), as well as improving the fixation of loads inside the cavity.
How to make a kettlebell. DIY gym
Tumbler weight (device)[edit | edit code]
The Tumbler is good because it always stands on its base. That is, its internal content does not allow it to fall and return to its original position from any position.
Ready lesson plan
The first thing that will benefit your goals is circuit training with kettlebells. It looks like this:
- a person selects a set of exercises for himself that satisfies his needs;
- determination of the number of repetitions and approaches, which depends on what the athlete’s goal is;
- selection of the working weight that can bring the greatest benefit;
- repeating the completed complex several times.
You can only do certain movements with one weight. For example, exercises with a 32 kg kettlebell imply basic exercises that can be performed with this weight. These include squats, deadlifts from the ground, raises to the shoulder girdle with bent arms, etc.
Exercises with a 24 kg kettlebell simplify the situation and allow you to increase the range of movements. With this weight, the athlete has the ability to perform presses at all angles or swings with one arm.
Training with a 16 kg kettlebell is the best way to do fitness to get rid of extra pounds. Squats with jumps, lunges, swings with a turn, etc. will definitely help with this. You can also do cardio with a kettlebell.
Kettlebell exercises for beginners should provide an introduction to the discipline. It is better to use a training complex based on simple movements, for example: two-arm swings, front raises, rows and presses. It is highly recommended to forget about exercises with two kettlebells and perform the movement with one kettlebell to begin with.
It is more effective to work with weights at home using a training program that was developed by a specialist. He, in turn, takes into account the physical capabilities of the beginner, using simple movements to get started.
For the upper body
The upper body includes the shoulder girdle, neck, back muscles, chest and arms. To influence them, it is recommended to use the following basic exercises with a kettlebell:
- Kettlebell push – exercise for the shoulder girdle;
- Kettlebell push-ups, which are a triceps exercise and increase arm size;
- wrestling bridge using kettlebells - static, aimed at strengthening the neck;
- row of arms with your back to your body with two kettlebells, which works the latissimus dorsi muscles (the exercise is performed in a tilted position, and when leaning forward, you need to keep your back straight);
- biceps are pumped up with exercises for the arms, which involve lifting a weight to the shoulder (if done alternately, you must remember to change hands);
- Kettlebell bench press is an exercise for working the pectoral muscles.
The following complex is suitable for beginner athletes:
- One-arm kettlebell press (3 sets of 12 reps);
- French press (4 sets of 15 reps);
- Kettlebell rows to the shoulder girdle (3 sets of 15 repetitions);
- wrestling bridge (5 approaches of 30-60 seconds).
Approaches and working weight must be selected based on the physical training of the athlete, not forgetting about safety for yourself and others.
On the press
Exercises with kettlebells not only allow you to gain weight, but also strengthen your abs. It is better to use the following exercises:
- bending over with a kettlebell (while bending over, the abdominal muscles automatically engage in work to maintain body position);
- lifting the torso with a kettlebell as weight;
- plank with a weight included - an exercise with a weight for the abs;
For unprepared people, the following lesson plan for abdominal development is recommended:
- Kettlebell crunches (3 sets of 15 reps);
- plank with kettlebell (3 sets of 40-60 seconds);
- leg raises on the horizontal bar with a kettlebell (3 sets of 15 repetitions).
The technique is extremely simple; if you feel a burning sensation in the abdominal area, it means the muscle group is fully involved in the work. The main thing is to always keep your back straight to avoid injury.
Abdominal exercises with kettlebells should be performed in a high-repetition mode with light weights. The press is a small muscle group that is famous for its great endurance, but low strength indicators.
For the tender part of the body
The lower body consists of the leg muscles, namely the quadriceps, calves, adductors and glutes.
The following exercises work on your legs:
- lunges with kettlebells – engage the gluteal and leg muscles;
- squats with a kettlebell;
- raising the body on toes with weights;
- squats with jumps;
- circular complexes.
For beginner athletes, the following training plan is suitable:
- squats with a kettlebell (5 sets of 8-12 times);
- lunges (3 sets of 15 times per leg);
- straight-legged kettlebell rows (4 sets of 12 reps);
- deadlift (5 sets of 8 reps).
The weight is selected to perform the specified number of repetitions.
Kettlebell exercises for beginners do not involve heavy weights. It is better to take light weights, but keep your legs healthy.
For the whole body
Exercises with a kettlebell for all muscle groups are universal tools that help strengthen your grip and increase strength. Basic exercises are:
- deadlift - an exercise with a weight on the back, legs, abs, arms, etc.;
- going out with a kettlebell on the horizontal bar, where all muscle groups also participate;
- a circular set of exercises with weights - inversion swings, front raises and one-arm presses;
- bending over with a straight back, which not only burns fat, but is also very beneficial for the back.
Beginning weightlifters can try the following complex:
- Kettlebell rows (3 sets of 12 reps);
- lifting weights for biceps with both hands (4 sets of 15 repetitions);
- swing kettlebells with both hands (3 sets of 10-12 times);
- static hold of the weights on straight arms (3 sets of 30-40 seconds).
Kettlebell Training Tips
One of the main tips in kettlebell training is to never rush the weights. At any moment, an extra kilogram of weight can cause a joint to come out of place or a ligament to tear.
A kettlebell training program should be designed by a professional, taking into account the athlete’s capabilities. With this you can achieve maximum effect. Also, the trainer can lift the weight correctly so as not to injure the spine and joints.
When training in the gym, always start the exercise by warming up your body, which will protect your body from injury and discomfort during exercises with a kettlebell. It is also recommended to keep your body warm, because warmed muscles and joints are less susceptible to injury.
