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Functional Training – The Kettlebell Makes A Comeback!
Written by Christine Pinney Karkow, ACE and AFAA Certified Personal Trainer
The health and fitness industry is full of new exercise equipment, gadgets and props that purport to be the end-all, be-all in fitness. While most of these “latest and greatest” products ultimately produce lackluster results, there is one new exercise product that has justifiably received a lot of attention lately, the Russian Kettlebell. Ironically, the kettlebell isn’t new at all, but rather is part of a time-honored training method that has enjoyed a recent resurgence of popularity in the United States.
The kettlebell is quite simple, a cannonball with a handle. Like dumbbells, kettlebells come in a variety of weights, both in kilograms and pounds, which allow the user to progress according to his/her own ability. Most women will start with an 8kg (18lb) bell, and most men will start with a 12kg (26lb) or 16kg (35 lb) bell.
The unevenly centered weight distribution of the kettlebell more closely resembles the types of common challenges our bodies encounter in daily life. Think of how you lift heavy grocery bags, how throwing your toddler in the air makes for a great laugh, or how you are unsure at times if you can manage your carry on luggage into the overhead bin. Kettlebell offers superior functional training possibilities; most physical challenges involve full-body involvement, momentum and unevenly weighted objects.
By engaging in a comprehensive kettlebell training program, the user will train the body for maximum functionality, strength, power and endurance. The exercises performed with the kettlebell range from dynamic swinging exercises, where the user swings the kettlebell between the legs with one or two arms, to more “grind”-type movements, where the user performs lifts similar to regular dumbbell movements.
Through kettlebell training, one can develop a great deal of muscular strength, as can be achieved by traditional weightlifting methods. But in addition to strength, kettlebell training will also develop muscular endurance and burn an incredible amount of calories. By performing long sets of kettlebell swings, the heart rate goes up, and the muscles are forced to deal with high levels of lactate as the body deals with controlling the inertial forces generated by the swinging kettlebell. One half-hour of kettlebell exercises will burn as many calories as a one-hour session on an elliptical machine!
There are many reasons to consider kettlebell lifting as an adjunct to any exercise program. Unlike traditional weightlifting, which tends to work each muscular group in an isolated fashion, kettlebell exercises force the entire body to move as one coordinated unit.
One should be cautioned and seek at least some coaching in the beginning, when learning kettlebell exercises. A certain amount of skill is needed in order to perform the moves safely and efficiently. Many health clubs now offer small group kettlebell classes, and there are personal trainers who specialize in kettlebell training, incorporating this training into their clients’ programs.
References:
1. http://www.russiankettlebells.com
2. Cronin, A., Ganulin, D., Khai, M. & Roberts, K. Kettlebell Training for Group Fitness.
3. Kettlebell Concepts Group Training Manual. http://kettlebell-training.com
4. http://www.enhancedfp.com/workout-programs/kettlebell/
For more info, contact Christine Pinney Karkow at Sports West at (775) 348-6666.
Written by Christine Pinney Karkow, ACE and AFAA Certified Personal Trainer |
The health and fitness industry is full of new exercise equipment, gadgets and props that purport to be the end-all, be-all in fitness. While most of these “latest and greatest” products ultimately produce lackluster results, there is one new exercise product that has justifiably received a lot of attention lately, the Russian Kettlebell. Ironically, the kettlebell isn’t new at all, but rather is part of a time-honored training method that has enjoyed a recent resurgence of popularity in the United States.
The kettlebell is quite simple, a cannonball with a handle. Like dumbbells, kettlebells come in a variety of weights, both in kilograms and pounds, which allow the user to progress according to his/her own ability. Most women will start with an 8kg (18lb) bell, and most men will start with a 12kg (26lb) or 16kg (35 lb) bell.
The unevenly centered weight distribution of the kettlebell more closely resembles the types of common challenges our bodies encounter in daily life. Think of how you lift heavy grocery bags, how throwing your toddler in the air makes for a great laugh, or how you are unsure at times if you can manage your carry on luggage into the overhead bin. Kettlebell offers superior functional training possibilities; most physical challenges involve full-body involvement, momentum and unevenly weighted objects.
By engaging in a comprehensive kettlebell training program, the user will train the body for maximum functionality, strength, power and endurance. The exercises performed with the kettlebell range from dynamic swinging exercises, where the user swings the kettlebell between the legs with one or two arms, to more “grind”-type movements, where the user performs lifts similar to regular dumbbell movements.
Through kettlebell training, one can develop a great deal of muscular strength, as can be achieved by traditional weightlifting methods. But in addition to strength, kettlebell training will also develop muscular endurance and burn an incredible amount of calories. By performing long sets of kettlebell swings, the heart rate goes up, and the muscles are forced to deal with high levels of lactate as the body deals with controlling the inertial forces generated by the swinging kettlebell. One half-hour of kettlebell exercises will burn as many calories as a one-hour session on an elliptical machine!
There are many reasons to consider kettlebell lifting as an adjunct to any exercise program. Unlike traditional weightlifting, which tends to work each muscular group in an isolated fashion, kettlebell exercises force the entire body to move as one coordinated unit.
One should be cautioned and seek at least some coaching in the beginning, when learning kettlebell exercises. A certain amount of skill is needed in order to perform the moves safely and efficiently. Many health clubs now offer small group kettlebell classes, and there are personal trainers who specialize in kettlebell training, incorporating this training into their clients’ programs.
References:
1. http://www.russiankettlebells.com
2. Cronin, A., Ganulin, D., Khai, M. & Roberts, K. Kettlebell Training for Group Fitness.
3. Kettlebell Concepts Group Training Manual. http://kettlebell-training.com
4. http://www.enhancedfp.com/workout-programs/kettlebell/
For more info, contact Christine Pinney Karkow at Sports West at (775) 348-6666.
