My
first taste of kettlebell training was as an athlete while in our weight
training sessions; I thought it was an enjoyable, solid workout. However, now
that I am a fitness professional, I understand how great of a workout tool a
kettlebell can be. There are so many different ways to utilize a kettlebell.
Whether you choose to use them in everyday exercises like a curl or with a
squat, or you choose to learn the technique and science behind the kettlebell
swing and its progressions so much can be done with this simple training
mechanism.
As a
certified ACE Personal Trainer and certified kettlebell trainer for small
groups, I have now begun integrating kettlebell moves into workouts with my
clients. It is such a versatile instrument, yet such a simple tool. The focus
of kettlebell movements is making sure it is functional rather than simply aiming
to isolate single muscles. The American
Council on Exercise (ACE) defines functional training as “[involves] performing
work against resistance in such a manner that the improvements in strength
directly enhance the performance of movements, so that an individual’s activity
of daily living is easier to perform.” (acefitness.org)
The
real beauty of the kettlebell is that it not only trains your “mirror muscles”
– also known as abdominals, chest, and quadriceps –, but sculpts and strengthens
the posterior kinetic chain and promotes coordination among this group of
muscles. The posterior kinetic chain includes muscles, tendons, and ligaments
on your backside, including lower back muscles, glutes, hamstrings, and calves.
Strengthening and coordinating this chain can help improve posture and
imbalances, as well as alleviate back pain (Kettlebellscience.com). All of these
reasons, and more, are beneficial to an exerciser’s body, meaning kettlebells
should be utilized more often in training sessions due to the fact that 60-80%
of all individuals experience back pain sometime throughout their lifetime.
This functional training device should soon become a household name in the
fitness world.
The
main and foundational kettlebell move is called a “swing”; this movement and
its variations will be discussed in my posts to come, so stay tuned!
I love me some kettlebell!!! I recently introduced my brother to the kettlebell. He's is bigger and looks to be stronger than me, but when I put the kettlebell in his hand, he quickly realized that working the vanity muscles may make you look good in the mirror but they don't make you functionally strong. That 55lb kettlebell owned him.
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